Actor Sarah Michelle Gellar, best known for her role as teenage demon slayer Buffy Summers, recently shared in an interview that she uses an "EMS suit" during workouts to stay fit. And she's not the only one who has made this form of exercising a trend - with celebrities from Tom Holland to Cindy Crawford all using EMS workouts to get fit.
EMS, short for electromyostimulation, uses electrical impulses to support muscle contraction. The idea is that the machine uses electricity to stimulate your muscles to work harder, to help you get more out of your workout without lifting heavy weights.
Some companies even claim that a 20-minute EMS session (roughly half an episode of Buffy the Vampire Slayer), can deliver the same benefits as hours in the gym. For people who are short on time, dislike traditional exercise or want a novel way to stay motivated, this sounds very tempting.
But while EMS does have some evidence-based benefits, particularly in rehabilitation settings, it's far from a miracle shortcut to getting fit.
In clinical contexts, EMS works by sending small, electrical impulses through pads placed on the skin. Just like with regular workouts, these impulses stimulate nerves, triggering muscles to contract. Physiotherapists have used EMS for decades to help patients recovering from injury or surgery , especially when regular movement is difficult.
It has even been used in spaceflight simulations, in which participants have to lie in a bed tilted slightly downwards for extended periods to replicate the effects of being in space on the body. This can cause muscles to weaken, and research has explored EMS as a countermeasure loss during these conditions, particularly when combined with resistance exercise .
What is new is the rise of "whole body EMS" in the fitness industry. Instead of placing electrodes on a single muscle group, users wear the suit or vest. It contains multiple electrodes targeting the arms, legs, glutes, back and core. During a session, people perform squats, lunges, arm raises and more, while the suit pulses to intensify muscle activation.
In practice, the benefits depend heavily on who you are and how you train.
Does it work?
Research suggests EMS can help maintain strength and muscle mass after five to six weeks of treatment compared with doing a conventional exercise programme. A meta analysis in 2023 supports this, outlining how between one to three whole-body EMS sessions per week for six to 12 weeks can result in modest improvements in muscle mass , strength and power.
Another separate study also reported strength gains after a similar frequency of use in non-athletic, sedentary adults.
For people who are sedentary, or have joint pain, EMS may offer an alternative to stimulating muscles without the stress of exercise.
However, it is not a substitute for the broad, well established, whole-body health benefits of regular exercise, which extend beyond muscles to the cardiovascular and metabolic systems, among others.
This distinction becomes clearer when we look at regular exercisers. A recent study, which examined EMS use in athletes and trained sportspeople, found little to no benefit on performance measures such as jumping, sprinting or agility.
Furthermore, studies examining strength outcomes report inconsistent findings, with results varying widely depending on the EMS protocol used and how it's combined with conventional training.
Taken together, these findings suggest that for people who are already active, EMS probably won't provide a meaningful edge as conventional exercise is already very effective. Lifting weights, sprinting or doing bodyweight exercises all produce strong, natural muscle contractions without the need for electrical stimulation.
Should you try it?
Overall, the research on EMS is promising but far from definitive. Many studies are small, short term, or use differing protocols, making comparisons difficult.
Some combine EMS with exercise, while others compare it to doing nothing at all. This makes it challenging to determine whether improvements come from EMS alone, its combination with exercise or because participants are just being more active.
Because EMS can produce strong, involuntary muscle contractions, overuse can also lead to severe muscle soreness or, in rare cases, a condition called rhabdomyolysis. This occurs when muscle tissue breaks down rapidly and releases proteins into the bloodstream, harming the kidneys.
Several cases of rhabdomyolysis have been reported after intense EMS sessions, even after a single workout. For this reason, it is recommended to start slowly, stay hydrated and use EMS under professional supervision.
Cost is another factor. Whole body EMS sessions can be expensive, and purchasing a suit for home use can be even more costly. For many people, that money might be better spent on evidence-based, personal training or structured exercise programmes.
For those that can afford it, EMS should be viewed as a supplement, not a substitute, for regular exercise. The strongest evidence for improving health, fitness and body composition still comes from simple, consistent habits : lifting weights a few times a week, walking more, cycling, swimming, jogging or following a gym programme.
There's no shortcut around the basics. EMS may add a spark, but it can't replace the benefits of real exercise.
John Noone does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.
