In today’s fast-paced world, finding time to exercise can feel like a luxury. With packed schedules and countless responsibilities, many people cite lack of time as the number one barrier to staying physically active [1]. In fact, according to the Physical Activity Guidelines for Americans, time constraints are among the leading reasons for not meeting recommended activity levels [2].
Finding ways to minimize this barrier of time — and others — is of major public health importance! What if there was a way to get more results from your workout in less time? Enter EMS (Electro Muscular Stimulation) training — a groundbreaking approach that combines technology and fitness to maximize efficiency. By theoretically stimulating more muscle fibers during each session compared to strength training alone, EMS training can help you achieve your goals with shorter, effective workouts.
Whether you’re a busy professional, a parent on the go, facing a chronic or movement condition, or simply someone looking for a more efficient way to exercise, EMS training offers a solution tailored to modern life. In this blog, we’ll explore the science behind EMS, how it enhances strength training efficiency, and tips from expert trainers to help you make the most of this innovative fitness method.
What is EMS, Exactly?
EMS uses controlled electrical impulses to stimulate muscle contractions. Originally developed for physical therapy, EMS was designed to help patients recover strength and mobility by helping specific muscles contract. Over time, it has evolved into a powerful tool embraced by athletes and fitness enthusiasts seeking to enhance their workouts and/or improve post-workout recovery.
A 2023 systematic review and meta-analysis looked at data from 10 studies (over 170 participants) to better understand the relationship between EMS training and muscular strength [3]. Importantly, the studies included in this review looked at EMS on specific muscle groups - not a whole body EMS like E20 offers. Results suggested that use of EMS protocols meaningfully improved strength-related outcomes. Researchers also suggested that more information is needed to develop specific EMS protocols in the future.
Similarly, a 2022 systematic review and meta-analysis published in the Journal of Strength and Conditioning Research found that neuromuscular electrical stimulation (NMES) training can lead to significant strength gains comparable to conventional strength training when training volume is matched [4]. These results suggest that EMS can be an effective alternative or complement to traditional strength workouts, efficiently activating muscle fibers to promote strength development.
Unlike its therapeutic origins, where EMS often focuses on specific body parts, EMS training at E20 delivers stimulation to larger areas of the body using specialized suits. This allows for full-body engagement during your workout. While performing movements like squats, lunges, or push-ups, the EMS device amplifies your efforts by triggering additional muscle contractions. This dual engagement—your natural muscle activation paired with EMS-induced stimulation—may lead to greater overall muscle recruitment and efficiency, in a fraction of the time.
Expert Tips for Getting the Most out of EMS Training
E20’s EMS training is designed to deliver maximum results in minimal time, with a typical session lasting about 20 minutes, and concluding with a selection of wellness recovery solutions such as red light therapy, compression therapy, percussion therapy, and cold therapy. Despite its brevity, EMS training offers comprehensive benefits, especially when guided by a dedicated coach. Working 1:1 with our E20 team ensures more than just proper exercise form — we provide personalized support tailored to your current fitness level and health goals. Your E20 team will answer questions, adjust EMS settings to meet your needs, and offer encouragement to keep you motivated each session. This individualized approach helps you stay accountable to your workout schedule, ensuring you show up and stick with strength training over time (more on that here).
Here are three EMS trainer tips to keep in mind as you add E20 Training to your routine:
Consistency is Key: To get the most out of your EMS training, consistency is key. Aim to schedule sessions once or twice a week to allow your body to adapt and progressively improve. Regularity not only builds momentum but also enhances long-term results, making EMS a sustainable part of your fitness routine.
Prioritize Recovery: It’s equally important to give your body time to recover between sessions. While EMS training can be incredibly efficient, overtraining can lead to fatigue or diminished performance. By spacing sessions appropriately and prioritizing rest, you’ll optimize muscle recovery and growth.
Fuel Yourself Well: Finally, don’t overlook the role of nutrition. A balanced diet rich in lean proteins, healthy fats, and complex carbohydrates supports muscle repair and provides the energy your body needs to perform at its best during and after EMS sessions. Hydration is another critical factor — stay hydrated to both maintain muscle function and aid in recovery [5].
By combining these strategies with the guidance of your coach, you can unlock the full potential of EMS training and achieve your fitness goals efficiently and safely.
Your Safety is our Priority
The benefits of physical activity far outweigh any potential risks for the vast majority of people [2]. Still, as with any new or significant changes to your fitness regimen, it’s essential to prioritize safety when incorporating EMS training into your routine.
We invite you to connect with your healthcare provider and share information about E20 Training, especially if you have medical conditions such as cardiovascular issues, epilepsy, or if you're pregnant. Individuals with implanted devices like pacemakers should also seek medical advice, as EMS can interfere with these devices. Additionally, those with cognitive impairments or deep vein thrombosis should exercise caution [6].
Equally important is the role of certified exercise professionals in guiding your EMS sessions. A trained EMS coach will not only customize the settings to suit your fitness level but will also monitor your form, intensity, and recovery. This expertise helps prevent overexertion, improper technique, or other potential risks. Our E20 team is composed of certified personal training coaches who are also well-versed in EMS technology, ensuring you get the maximum benefits while adhering to best practices for safety and effectiveness.
Key Takeaways
If time constraints have held you back from prioritizing fitness, E20 Training’s EMS methodology could be the game-changer you’ve been looking for. With just 20-minute sessions, you can unlock a new level of efficiency and convenience in your workout routine. Paired with the personalized guidance of a certified fitness professional, you’ll receive the support you need to stay accountable, use proper form, and reach your fitness goals safely and effectively.
Ready to take the first step? Explore EMS training at E20 Training and experience how technology can redefine your approach to fitness.
References:
Koh, Y.S., Asharani, P.V., Devi, F. et al. A cross-sectional study on the perceived barriers to physical activity and their associations with domain-specific physical activity and sedentary behaviour. BMC Public Health 22, 1051 (2022). https://doi.org/10.1186/s12889-022-13431-2
Piercy KL, Troiano RP, Ballard RM, Carlson SA, Fulton JE, Galuska DA, George SM, Olson RD. The Physical Activity Guidelines for Americans. JAMA. 2018 Nov 20;320(19):2020-2028. doi: 10.1001/jama.2018.14854. PMID: 30418471; PMCID: PMC9582631. https://pubmed.ncbi.nlm.nih.gov/30418471/
Mukherjee, Swarup1; Fok, Jeryn Ruiwen1; van Mechelen, Willem2,3,4,5. Electrical Stimulation and Muscle Strength Gains in Healthy Adults: A Systematic Review. Journal of Strength and Conditioning Research 37(4):p 938-950, April 2023. | DOI: 10.1519/JSC.0000000000004359 https://journals.lww.com/nsca-jscr/abstract/2023/04000/electrical_stimulation_and_muscle_strength_gains.24.aspx
Happ, Kevin A.; Behringer, Michael. Neuromuscular Electrical Stimulation Training vs. Conventional Strength Training: A Systematic Review and Meta-Analysis of the Effect on Strength Development. Journal of Strength and Conditioning Research 36(12):p 3527-3540, December 2022. | DOI: 10.1519/JSC.0000000000004119
Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise 48(3):p 543-568, March 2016. | DOI: 10.1249/MSS.0000000000000852
FDA. Electronic Muscle Stimulators. Updated 12/17/2017. Accessed November 2024. https://www.fda.gov/medical-devices/consumer-products/electronic-muscle-stimulators
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