EMS Training: What Does the Research Say?

A brief background

Electrical muscle stimulation (EMS) has been used in rehabilitation since the 1960s. Over the past 15 years, the method has evolved into whole-body training with wireless suits that activate multiple muscle groups simultaneously. But what does the research actually say?

Muscle strength and mass

A systematic review in Frontiers in Physiology (Kemmler et al., 2018) analysed 20 studies with over 600 participants. The conclusion: whole-body EMS produces significant improvements in maximum strength compared to control groups that did not train.

Another study in the Journal of Strength and Conditioning Research showed that EMS training twice a week for eight weeks increased leg press strength by an average of 12% in previously untrained individuals.

Research also shows that EMS recruits fast-twitch muscle fibres (type II) to a greater degree than conventional strength training. This is because the electrical impulse activates muscle fibres regardless of order, unlike voluntary contraction which starts with slow-twitch fibres first.

Fat loss and body composition

A study in the Journal of Sports Science and Medicine (2019) examined the effect of 16 weeks of EMS training on body composition. The results showed reduced body fat percentage and decreased waist circumference among participants.

The high calorie expenditure during EMS is partly explained by the simultaneous activation of multiple large muscle groups. The afterburn effect (EPOC) contributes further, as the body continues to expend energy restoring itself after the session.

No form of training solves weight loss on its own. Diet, sleep and overall activity level all play a significant role.

Rehabilitation and back pain

Rehabilitation is where EMS has the longest documented track record. Studies show that EMS can effectively:

• ▸Strengthen deep back muscles that are difficult to activate with conventional training
• ▸Reduce chronic back pain (Kemmler et al., 2017)
• ▸Improve muscular balance and posture
• ▸Aid rehabilitation after injuries and surgeries

A study in the European Spine Journal found that EMS training was more effective than conventional back exercises for reducing pain and improving function in people with chronic lower back pain.

Elderly and bone health

Research shows promising results for older adults. An 18-month study (Kemmler & von Stengel, 2013) involving women over 70 showed that EMS training:

• ▸Increased bone mineral density
• ▸Reduced fall risk
• ▸Improved muscle strength by up to 15%

This makes EMS a compelling option for combating sarcopenia (age-related muscle loss) and osteoporosis.

Limitations and what we don't know

The research has its limitations. Most studies involve relatively small participant groups and short follow-up periods. Comparisons with traditional strength training over the same time period show that conventional training often produces similar or better results in pure strength gains.

The difference lies in time efficiency. 20 minutes of EMS compared to 60-90 minutes at the gym produces comparable results per minute of time invested. That is the real strength of the method.

Long-term studies tracking participants over several years are also still lacking.

What does this mean in practice?

The research shows that EMS training is:

• ▸Effective for building muscle and strength, particularly for people who don't train regularly
• ▸Time-efficient with measurable results from 20-minute sessions
• ▸Well-documented in rehabilitation, especially for back problems
• ▸Safe under professional supervision with certified equipment

At BIONIC, we have trained hundreds of people with different goals and starting points since opening. The research confirms what we see every day in the studio: EMS works, but it requires consistency and professional guidance.

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