EMS Training in Focus: Insights from Scientific Perspectives
Interest in alternative training methods continues to grow. In this context, EMS training is increasingly coming into focus. But what’s behind it?
Various scientific studies are taking a closer look at EMS training, often viewing it as a potential supplement to traditional training approaches.
For those looking for more variety in their workout routine, EMS can offer an interesting new perspective. So is EMS a fresh impulse for everyday routines? Let's take a look at the scientific research.
What is EMS training? A first overview
EMS stands for electrical muscle stimulation and is a training method that uses electrical impulses to specifically trigger muscle contractions. The sessions are typically structured and last about 25 minutes each.
Combined with conventional training methods and a balanced lifestyle, EMS can be integrated flexibly into your daily routine—often with 2 to 3 sessions per week, depending on your personal goals.
EMS training is used in a variety of contexts, such as fitness or preventive health. A study from Germany on key data of the German fitness industry in 2024 (DSSV, 2024) shows that interest in EMS training has grown significantly in recent years. For example, athletes in sports use EMS as a complementary part of their training plans. At the same time, the number of specialized EMS studios in Germany has increased, as has the visibility of providers.
To get a better understanding and ultimately decide whether EMS training fits into your routine, it's important to first understand the background of the method.
How does EMS training work?
EMS training works by sending impulses to specific muscle groups, activating the muscles, which then contract as a result. The principle is similar to that of a targeted physical movement.
EMS training in professional sports:
EMS training originated in rehabilitation. Today, the method is also used in professional sports and is the subject of scientific studies.
Various research projects, some supported by sports institutions and universities, have investigated the integration of EMS into athletic training plans.
The method has been tested in the environment of well-known athletes and teams. For instance, it is known that Usain Bolt has also tried EMS training. A study by the Federal Institute of Sports Science (Mester, Nowak, SchmithĂĽsen, 2008) examined how the technology may affect performance, strength, and speed.
The study results suggest that EMS can be a meaningful addition to training. The University of Munich published a study (Schuhbeck, 2021) documenting developments in sprinting ability in ice hockey players through EMS training. The results offer insights into possible effects under specific training conditions.
Keep in mind: Interpreting such results always depends on the study design, target variables, and comparison group.
The scientific perspective on EMS training
With growing interest in EMS as a training method, scientific interest has also increased. Universities and research institutions are examining EMS training in various contexts.
One example is the University of Erlangen (Kemmler, Weissenfels, Willert, 2018), which conducted an in-depth study on EMS training. The focus was on muscular responses and a comparison to other training methods.
The study looked at different parameters, including the activity of specific muscle groups over a defined period. The data aims to provide insights into which areas of the body show measurable responses to EMS impulses.
In Erlangen, the study was not just about EMS training itself but also its comparison with traditional training methods. This topic is also relevant if you're considering whether and how to incorporate EMS into your fitness routine.
EMS vs. HIIT
EMS was compared with high-intensity interval training (HIIT) under scientific conditions. The goal: to analyze both training methods under controlled settings.
Over several weeks, two groups participated in the study: one group completed a 30-minute EMS session weekly, while the other did a one-hour HIIT session per week. Both methods were independently documented and evaluated.
The study focused on muscle group activation and observable changes within a set timeframe.
Researchers at the University of Erlangen emphasized that both methods offer different approaches to physical exertion. The choice of training method can depend on personal goals, time availability, and individual preferences.
A case study from the University of Bayreuth
The University of Bayreuth (Boeckh-Behrens, GrĂĽtzmacher, Sebelefsky, 2002) also conducted studies on EMS. As early as 2002, a study with 49 participants involved several EMS sessions. The focus was on individual feedback about physical changes in the back over a defined period. The findings suggest that EMS can have a positive effect.
Another project from the University of Bayreuth compared EMS application with a control group. The study recorded various physical measurements in 134 subjects, such as muscle activity and body measurements.
These studies offer scientific insights into EMS training and its potential applications in movement and body awareness. However, conclusions about the effectiveness or benefits of such methods should always be viewed in the context of the specific study design, target group, and implementation.
EMS training as part of a versatile movement approach
EMS training is not only used in elite sports but also by individuals looking for new impulses in their personal fitness routines. For some, EMS can be an exciting way to restructure physical activity or integrate it into existing habits.
Today, EMS is considered a complementary method in many training concepts, with a particular focus on activating specific muscle groups.
Your EMS training can be targeted toward muscle stimulation. However, keep in mind that other goals like coordination or endurance may require alternative or additional forms of exercise.
We therefore recommend combining different training methods to meet various needs.
Whether EMS training is right for your personal goals is ultimately a decision only you can make. Training with Bodify offers flexible insights and may provide a new perspective on movement.
Sources:
- Mester, J., Nowak, S., Schmithüsen, J., Kleinöder, H., & Speicher, U. (2008). Short- and long-term training effects through mechanical and electrical stimulation on strength diagnostic parameters. BISP Annual Report – Research Promotion 2008/2009, Cologne 2009, 103, 116.
- Schuhbeck, E. (2021). The impact of whole-body EMS training on the performance of ice hockey players from different levels (Doctoral dissertation, LMU).
- Kemmler, W., Weissenfels, A., Willert, S., Shojaa, M., von Stengel, S., Filipovic, A & Fröhlich, M. (2018). Efficacy and safety of low-frequency whole-body electromyostimulation (WB-EMS) to improve health-related outcomes in non-athletic adults. A systematic review. Frontiers in Physiology, 9, 573.
- Boeckh-Behrens, GrĂĽtzmacher, Sebelefsky (2002). Whole-body electrical muscle stimulation (EMS training). Diploma thesis, University of Bayreuth.