EMS Myths & Studies

Studies & Journals

Independent studies about benefits, long-term, and short-term effects of Electric Muscle Stimulation Training

Study: Whole-Body EMS for Body Composition and Strength (2023)

Results:
- Significant reduction in body fat while maintaining or increasing lean muscle mass.
- Improved muscle strength and power in participants.
Conclusion:
- WB-EMS is an effective time-efficient method for improving body composition and muscle strength.
- Suitable for inactive individuals or those seeking fat loss with minimal exercise.
Link:https://pmc.ncbi.nlm.nih.gov/articles/PMC11311691/#sec31

The Rise Of Full Body EMS Training

Electrical Muscle Stimulation (EMS) has evolved from a rehabilitation tool used in medical and athletic settings into a cutting-edge fitness method embraced by athletes, celebrities, and fitness enthusiasts worldwide. While EMS may seem new, it is far from that. Originally developed in the 1960s for physical therapy, EMS has been used for decades by elite athletes and medical professionals to enhance strength, improve endurance, and prevent muscle atrophy. EMS technology has been around for decades, its full-body application in fitness gained momentum in the early 2000s, particularly in Germany, where researchers and trainers pioneered its integration into strength and performance training. By the mid-2000s, EMS training had become widely used across Europe, especially in Germany, where it has been a staple in fitness for years. EMS is not just a trend; it’s deeply integrated into the fitness culture, offering time-efficient, low-impact workouts that deliver the benefits of traditional strength training in just 25 minutes. Its ability to target muscles effectively and safely made it popular among athletes and high-profile individuals. In Germany, EMS is used in fitness, rehabilitation, and physiotherapy. While EMS has long been established in Europe, it is still new to Canada. The user’s gym in Halifax, the first EMS personal training facility in the city, is owned by individuals from Germany. As awareness of EMS grows, it is quickly gaining popularity across the country.

Myth Of EMS Training

EMS Training - Science Over Skepticism

As EMS training continues to gain popularity, it’s understandable that some people may raise concerns, labelling it a "gimmick," questioning its safety, or fearing it could be harmful. These concerns are valid starting points, but upon examining the scientific evidence, a very different picture emerges. EMS is not only grounded in decades of physiological research, but it is also widely utilized in sports science, physical therapy, and strength conditioning programs worldwide. Let’s address these common misconceptions directly.

"EMS is Just A Fitness Gimmick"

EMS Is Grounded In Robust, Peer Reviewed Science!

EMS is far from a gimmick. It is a scientifically supported method that enhances muscle activation, accelerates performance gains, and complements traditional training. A landmark systematic review by Filipovic et al. (2012) analyzed numerous studies on EMS in both trained and elite athletes. The findings revealed that EMS significantly improved maximal strength, explosive strength, and power — in some cases even outperforming voluntary strength training alone. These improvements were not anecdotal or marginal; they were statistically significant and repeatable. Furthermore, Narvaez et al. (2025) demonstrated that combining EMS with resistance training produced additive effects on muscle mass and strength in moderately healthy adults, clearly establishing that EMS enhances, rather than replaces, hard work. If EMS were merely a gimmick, it wouldn’t be widely adopted by elite athletes, fitness enthusiasts, and physical therapists across Europe, the U.S., and Asia. EMS serves as a supplementary tool, not a magic pill, and achieves optimal results when incorporated into a structured and consistent exercise regimen.

"EMS Is Unsafe Or Harmful"

EMS Is Safe When Used Under Supervision And Applied Properly!

Like any effective training method, EMS must be used intelligently and responsibly. It is a low-frequency, non-invasive stimulation that mimics the natural neural signals sent from the brain to the muscles. In healthy individuals, EMS is safe when protocols are followed, and there is strong scientific consensus supporting this. For example, Maffiuletti et al. (2011) highlighted in a thorough review of neuromuscular electrical stimulation that EMS, when properly programmed and supervised, is a safe and effective tool for both athletic training and clinical rehabilitation. Key variables, such as pulse frequency, intensity, duration, and electrode placement, must be tailored and professionally managed. This is precisely what we accomplish in every session. Additionally, Kemmler et al. (2016) conducted a randomized controlled trial involving older women. They found that whole-body EMS training significantly increased muscle mass without harmful side effects, demonstrating that it is not only safe but also particularly beneficial for aging populations at risk of sarcopenia.

"EMS Causes Unnatural or Harmful Changes In Muscles"

EMS Produces Functional And Healthy Adaptations!

Concerns regarding EMS causing unnatural muscle adaptations are unfounded when examining the cellular response. In a key study by Gondin et al. (2011), EMS training was shown to induce atypical yet highly functional muscle adaptations, including increased recruitment of fast-twitch fibres and enhanced mitochondrial content. These changes are not dangerous; they are beneficial for strength, power, and endurance. Moreover, the adaptations observed mirror those from traditional high-intensity training but without the joint stress and time demands. EMS enhances muscle quality without compromising safety or structural integrity.

"EMS Is Not Effective For The Average Person"

EMS Works For Everyday Adults, Not Just Elite Athletes

EMS is particularly effective for moderately healthy adults who may struggle with time constraints, joint discomfort, or a lack of motivation. In a pioneering study by Banerjee et al. (2005), sedentary adults using EMS showed significant improvements in both strength and aerobic capacity, demonstrating its potential for the general population — not just elite or clinical cases. Furthermore, EMS can stimulate deep muscle fibres that are often underutilized during traditional training. This means that even basic movements become highly effective when enhanced by EMS, helping clients build strength, improve endurance, and maintain muscle mass with shorter training sessions.

References:

Banerjee, P., Caulfield, B., Crowe, L., & Clark, A. (2005). Prolonged electrical muscle stimulation exercise improves strength and aerobic capacity in healthy, sedentary adults. Journal of Applied Physiology, 99(6), 2307–2311. https://doi.org/10.1152/japplphysiol.00891.2004 Filipovic, A., Kleinöder, H., Dormann, U., & Mester, J. (2012). Electromyostimulation—a systematic review of the effects of different electromyostimulation methods on selected strength parameters in trained and elite athletes. Journal of Strength and Conditioning Research, 26(9), 2600–2614. https://doi.org/10.1519/JSC.0b013e31823f2cd1 Gondin, J., Brocca, L., Bellinzona, E., D'Antona, G., Maffiuletti, N. A., & Pellegrino, M. A. (2011). Neuromuscular electrical stimulation training induces atypical adaptations of the human skeletal muscle phenotype: A functional and proteomic analysis. Journal of Applied Physiology, 110(2), 433–450. https://doi.org/10.1152/japplphysiol.00914.2010 Kemmler, W., von Stengel, S., Engelke, K., & Häberle, L. (2016). Whole-body electromyostimulation training and muscle mass in older women: A randomized-controlled trial. Scandinavian Journal of Medicine & Science in Sports, 26(1), 76–83. https://doi.org/10.1111/sms.12424 Maffiuletti, N. A., Minetto, M. A., Farina, D., & Bottinelli, R. (2011). Electrical stimulation for neuromuscular testing and training: State-of-the-art and unresolved issues. European Journal of Applied Physiology, 111(10), 2391–2397. https://doi.org/10.1007/s00421-011-2133-7 Narvaez, G., et al. (2025). Additive effect of neuromuscular electrical stimulation and resistance training on muscle mass and strength. European Journal of Applied Physiology, 125(1), 123–134. https://doi.org/10.1007/s00421-024-05700-2

Celebrities and Athletes

Celebrities Who Train With EMS

Hollywood stars and influencers have embraced EMS as a time-efficient and effective way to tone muscles, build strength, and enhance body sculpting. Notable celebrities known to use EMS training include: Madonna – Uses EMS to maintain muscle tone and endurance for her demanding performances. Kim Kardashian – Uses EMS to tone muscles and aid in post-pregnancy fitness. Megan Fox – Incorporates EMS for enhanced body definition and fitness maintenance. Drew Barrymore – Credits EMS training for improving core strength after childbirth. Lisa Rinna – Advocates for EMS as a tool for body transformation. Olivia Culpo – Uses EMS to target hard-to-reach muscles for a lean, toned look. Kelly Osbourne – Turned to EMS for muscle toning after significant weight loss. Heidi Klum – The supermodel and TV host uses EMS to maintain her toned physique. Ashley Graham – Has discussed her EMS training and its role in her fitness regimen. Alessandra Ambrosio – Uses EMS to achieve and maintain her runway-ready physique. Lindsay Lohan – Has been spotted engaging in EMS workouts. Carice van Houten – Known for "Game of Thrones," she used EMS training during filming. Lee Ryan – Singer from the band Blue, incorporating EMS for fitness maintenance. Tom Holland – Trained with EMS to prepare for his role as Spider-Man, improving strength and endurance. Adele - The singer reportedly used EMS training to help with weight loss and overall fitness Gisele Bündchen - The supermodel has been known to incorporate EMS into her wellness routine. Just to mention a few, the list keeps growing.

Athletes Who Use EMS Training

Elite athletes incorporate EMS into their training to enhance muscle activation, recovery, and strength development. Some of the most well-known figures utilizing EMS include: Usain Bolt – Olympic sprinting legend, known for using EMS to optimize muscle performance. Rob Gronkowski – Former NFL star and Super Bowl champion, who has publicly endorsed EMS as part of his fitness routine. David Haye – Former world boxing champion who used EMS to enhance his physical conditioning. Dani Carvajal – Real Madrid footballer who incorporates EMS into his strength and agility training. Miguel Ángel Jiménez – Professional golfer who utilizes EMS to maintain fitness and endurance. David Beckham - The retired soccer star has been known to use EMS for recovery and strength training. LeBron James - The NBA superstar has used EMS for muscle recovery and injury prevention Cristiano Ronaldo - The famous soccer player uses EMS to enhance his strength and recovery Vasyl Lomachenko - The Ukrainian boxer uses EMS to maintain muscle strength and prevent injuries Anthony Joshua - The former heavyweight champion uses EMS for muscle recovery and strengthening Again! The List Is Long!

Trust The Science Train Smarter With BestSecret!

At Best Secret, we believe that fitness should be both effective and efficient. EMS training isn’t a gimmick — it’s a scientifically backed method that’s helping real people achieve real results in less time. Backed by decades of research, EMS has been shown to improve strength, boost endurance, enhance muscle tone, and support long-term physical health across a wide range of individuals, from beginners to seasoned athletes. If you’re ready to look beyond the myths and experience the difference, we invite you to schedule a complimentary consultation and personalized EMS session at Best Secret. Allow us to demonstrate how EMS can enhance your training — through smarter science, not shortcuts.