EMS vs Regular Training: An Honest Comparison

The comparison isn't entirely fair

EMS training and regular strength training aren't quite the same thing. Comparing them head-to-head is like pitting a 20-minute interval session against a 90-minute strength workout. Both have their strengths, and they suit different lifestyles.

But the comparison is relevant. Most people considering EMS are asking themselves exactly this question.

Time

The most obvious difference. An EMS session takes 20 minutes. Including changing and showering, you're done in about 35 minutes. A gym session with changing and showering typically lands at 90-120 minutes.

If you train twice a week, EMS comes to about 70 minutes total, compared to 3-4 hours at the gym. Over a month, that adds up to a significant difference.

Muscle activation

During a regular strength session, you activate muscle groups one at a time. A squat works your quads, glutes and core. A bench press hits chest, shoulders and triceps. You build up volume exercise by exercise.

EMS activates up to 90% of your muscle groups simultaneously. Electrical impulses are sent across your entire body in short intervals while you perform exercises. That delivers a whole-body activation that's hard to match with conventional training in 20 minutes.

Research also shows that EMS recruits fast-twitch muscle fibres (type II) to a greater degree, because the impulse bypasses the body's normal recruitment order.

Strength gains

If your only goal is to get as strong as possible, and you have the time and experience to train optimally, regular strength training will probably deliver better results.

But that's a big "if". Most people don't have 6-8 hours a week for the gym, and many lack the knowledge to programme their training effectively.

Studies show that EMS and conventional training produce comparable strength gains when you control for training time. Per minute of time invested, EMS is at least as effective.

Calorie burn

EMS training produces high calorie expenditure compared to other training methods, primarily because so many muscle groups are activated at the same time. Exact numbers vary depending on intensity and the individual, but the total energy expenditure (including afterburn) exceeds most forms of exercise minute for minute.

The afterburn effect (EPOC) can also continue for up to 48 hours after the session.

Joint impact

EMS involves no external load. You don't lift any weights. This makes the method significantly gentler on joints, tendons and ligaments.

This is one of the biggest advantages for:

• ▸People with joint problems or arthritis
• ▸Those rehabilitating after an injury
• ▸Older adults who want to build strength without risk of overloading
• ▸Anyone who wants to reduce the wear from heavy lifting

Cost

EMS training costs more per session than a gym membership. A membership at BIONIC with 4 sessions per month costs 1,990 SEK. A gym membership in Stockholm runs about 400-700 SEK per month.

But the comparison gets more nuanced when you factor in personal training. A PT session typically costs 800-1,200 SEK. At BIONIC, a personal trainer is included in every session, which puts the cost per session (~498 SEK) at roughly half the price. Training clothes, towels and hygiene products are also included.

Who is EMS best for?

EMS isn't for everyone, and that's perfectly fine.

EMS suits you if you:

• ▸Are short on time but want to train effectively
• ▸Want personal guidance every session
• ▸Have joint issues or are rehabilitating after an injury
• ▸Want to complement other training (running, padel, yoga)
• ▸Are new to training and want support from day one

The gym suits you if you:

• ▸Have time and knowledge to train independently
• ▸Want to lift heavy and progressively increase weights
• ▸Enjoy the social side of group training
• ▸Have maximum strength as your primary goal
• ▸Like the variety of exercises and equipment

Many people do both. Some of our members combine EMS with running, yoga or padel. EMS becomes their strength training, and they spend the rest of their time on what they enjoy most.

The bottom line

EMS wins on time, joint impact and having a personal trainer included in every session. The gym wins if maximum strength is your primary goal. Cost-wise, EMS falls between a gym membership and gym with a personal trainer.

No form of training is objectively "the best". The best training is the one you actually do, consistently, every week.

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