Is EMS Training Better Than Gym?

Heading to the gym often feels like a task – the effort to get there, finding the motivation, and then making sure your form is on point can be quite overwhelming. That’s why more and more people are turning to EMS training as an alternative to the traditional gym routine.

With a personalized program led by a one-on-one trainer, you can do your workout either at a studio or in the comfort of your home. And the best part? It takes just 20 minutes for a full-body workout.

Too good to be true, you say? In this article, we’ll break down EMS training versus conventional gym workouts, questioning whether the traditional approach is becoming outdated.

EMS Training vs. Normal Gym: Which One is Better?

Time:

EMS training stands out for its minimal time commitment compared to traditional gym workouts. A regular gym membership often demands 3 to 4 weekly visits, translating to over 5 hours of exercise each week.

On the other hand, EMS training provides a more time-efficient option, requiring only one 20-minute session per week. This makes it perfect for busy individuals who find it challenging to dedicate extended periods to gym sessions.

Cost

When it comes to cost, gym memberships are usually cheaper than EMS training. However, the real value lies in how effectively you use your investment. Many individuals may have a gym membership but struggle to stay motivated or make the most of it, essentially wasting their money.

On the other hand, EMS training comes with a built-in personal trainer, guaranteeing you get the most out of every session. Moreover, it offers a pay-as-you-go option, enabling you to pay only for the sessions you attend and minimizing your long-term financial commitment.

If you’re looking for a cheaper option, you might consider using an EMS stimulator such as the popular brand Vital Flex Core. Lots of users have reported positive results after using it for a few weeks. 

Workout

Gym workouts rely on factors such as effort and using equipment correctly, which can be challenging for beginners or those lacking experience.

In contrast, EMS training offers a personal trainer with each session, providing guidance and motivation. This personalized approach ensures that every workout is efficient, effective, and tailored to your specific needs, helping you reach your fitness goals.

Location

Getting to the gym can be a hurdle for many. EMS training solves this by letting you have a personal trainer come to your home.

Mobile EMS trainers offer convenience, especially for those with busy lives who struggle to leave home for workouts. This flexibility in location eliminates a major barrier to sticking to your exercise routine.

Safety

EMS training puts safety first with continuous supervision from a personal trainer. The risk of injury is significantly lowered since muscles are activated without strain or shock, making it suitable for individuals with low strength, injuries, or older adults.

On the other hand, unsupervised workouts in a gym environment can result in injuries, especially when proper form and technique are not followed.

Does EMS Workout Really Work?

In a nutshell: It’s still up for debate.

In a typical workout, your brain signals muscles to move through neurotransmitters. Factors like injuries, overtraining, and poor recovery can lead to muscle imbalances over time, hindering the activation of certain muscle fibers during exercises.

EMS (Electrical Muscle Stimulation) comes into play by activating dormant muscle fibers, potentially addressing these imbalances. It’s crucial to play it safe, though. Dirk Dircksen recommends aiming for the “minimal effective dose,” ensuring you stimulate muscles without risking tears.

Actively participating in an EMS workout class, rather than just letting the stim do its thing, provides a solid workout with health benefits. The increased muscle engagement, if done in moderation, can lead to strength gains.

Research suggests that combining EMS with movement and weight may enhance muscle strength.A 2016 study found greater strength improvements in those who did a six-week squat program with EMS compared to those without.

While the concept makes sense and some studies support increased strength, the limited research varies in sample size, demographics, and findings.A 2019 review concluded it was impossible to draw conclusions about EMS training effects.

Realistic expectations are crucial, especially if using EMS as a shortcut in the gym. The FDA notes that while EMS can temporarily tone muscles, it’s unlikely to provide long-term health and fitness improvements on its own.

Is EMS Workout Safe?

Not all EMS devices are entirely safe. If you’re receiving EMS treatment from a physical therapist, they are trained to use regulated, FDA-approved units for this modality.

While using an unregulated product isn’t necessarily unsafe, the FDA warns it could potentially cause burns, bruising, skin irritation, and pain. There’s also a risk of electrocution due to wires and cables. To ensure safety, inquire about the devices at your gym or ask your trainer. If you’re considering buying a device, do thorough research before making a purchase.  

For people with defibrillators or pacemakers, the FDA recommends avoiding EMS. Pregnant people should steer clear of e-stim, except for TENS, and especially on their lower back or neck, as it may harm the baby.

Insome studies, EMS has been linked to an increased risk of rhabdomyolysis (rhabdo), a condition where muscle damage releases muscle fiber contents into the blood, potentially causing kidney failure. While serious, rhabdo is rare and can also occur with intense strength training, dehydration, or pushing too hard in a new exercise routine.