By: Maha Khan

From elite athletes to aging adults seeking low-impact fitness options, Electrical Muscle Stimulation (EMS) training is generating buzz and results across the fitness world. But what exactly happens during an EMS session, and how does it differ from traditional strength training? We break down the science behind the shockingly effective method, with expert insight from EMS specialist Conrad Sanchez.

The Science Behind the Stimulus

“Muscles contract through electric signals from your nervous system,” explains Sanchez. “EMS mimics those signals and enhances your own muscle contractions.”

In conventional strength training, the body typically follows Henneman’s Size Principle, activating smaller, endurance-based muscle fibers (Type I) before recruiting larger, more powerful ones (Type II). EMS, however, can stimulate both simultaneously. “With EMS, we can target those underused Type II fibers earlier in the process,” says Sanchez. “That’s one reason why clients may notice strength improvements more quickly.”

Does EMS Really Provide Results in Less Time?

EMS has gained a reputation for delivering high-intensity results in a short time frame—some programs promote the idea that a 20-minute EMS session can be comparable to a 90-minute traditional workout. While individual results vary, Sanchez points to emerging research showing that EMS can enhance muscle activation.

“Some studies suggest the activation levels during EMS training are comparable to longer, conventional sessions,” he says. “But I generally tell clients it’s closer to a 90-minute workout in terms of functional benefits—not necessarily in terms of metabolic stress or calorie burn.”

When paired with consistent training, good sleep, a balanced diet, and hormonal stability, some users have reported noticeable changes in body composition after several weeks.

Who May Benefit?

“Many different people may benefit from EMS,” Sanchez says. “It’s particularly useful for those recovering from injuries or individuals who can’t participate in high-impact workouts.”

Because EMS sessions are customizable and low-impact, they can be adapted for different fitness levels and goals. Physical therapists also use EMS to support rehabilitation by targeting specific muscles during recovery, while athletes sometimes incorporate EMS to maintain strength during downtime or injury recovery.

Is It Safe?

Some newcomers express concerns about safety, but Sanchez is quick to address common misconceptions. “People often worry it could affect the heart—but the electrical stimulation doesn’t penetrate deep enough to reach the heart or bones,” he explains. “It moves across the surface of the body, laterally, not front to back.”

He recommends working with EMS trainers who are certified not only in personal training or Pilates but also in EMS-specific techniques. “That combination ensures they understand both movement and the technology,” he says. Sanchez also runs workshops—both virtual and in-person—to educate new practitioners.

What to Expect in a Session

“Most people think it’s a gimmick—until they try it,” Sanchez laughs. “The first session is about getting used to the sensation, and it surprises people how intense it can be.”

A typical EMS session involves wearing a specialized suit while performing bodyweight movements such as squats or lunges, accompanied by timed electrical impulses. All major muscle groups are stimulated simultaneously, creating a full-body challenge in a short time frame. While post-session soreness is common, it’s typically a sign of deep muscle engagement.

Debunking the Lazy Workout Myth

A common misconception is that EMS allows you to skip physical effort altogether. “Technically, you could lie down and still experience muscle contractions,” Sanchez admits. “But real results come from moving with the impulses. That’s how you develop strength, stability, and endurance.”

What’s Next for EMS?

While EMS studios are already widespread in Europe, Sanchez believes they’re gaining traction in the U.S. as well. “Just like we now have yoga and Pilates studios everywhere, EMS studios are likely the next wave,” he says. “It’s efficient, adaptable, and increasingly accessible. That’s the future of fitness.”

Disclaimer: This article is for informational purposes only. Results from EMS training may vary depending on individual factors. Always consult with a healthcare professional or certified EMS trainer before starting any new fitness regimen, especially if you have underlying health conditions.

Published by Jeremy S.