EMS training (electrical muscle stimulation) uses low-frequency impulses to make your muscles contract while you move. With a wireless EMS suit, you can now do the same type of session at home that used to require a studio. This guide explains how EMS training works, what a home session looks like, what equipment you need and who should not use it.
What is EMS training?
EMS training adds electrical impulses to simple exercises such as squats, lunges or planks. Electrodes placed over the main muscle groups send the impulses, so many muscles work at the same time, including deep stabilising muscles that are hard to target with weights.
You may also see it called whole-body EMS (WB-EMS), electro muscle stimulation workout or simply EMS workout. It is different from a TENS machine: TENS is designed for pain relief, while EMS fitness equipment is designed for training muscles. Our products are fitness equipment, not medical devices.
How does a home EMS session work?
A typical session lasts about 20 minutes:
- Put on the suit. Modern dry-electrode suits need no spraying or wetting.
- Connect the app. Choose a programme (for example strength, cardio or relax) and set the intensity for each muscle zone.
- Move. Follow simple bodyweight exercises while the impulses run in cycles.
- Cool down. Finish with a low-intensity programme and leave rest days between sessions.
Start at a low intensity and build up gradually. The impulses should feel strong but never painful.
EMS studio or EMS at home?
| EMS studio | EMS at home | |
|---|---|---|
| Where | Fixed location, booked sessions | Living room, garden, hotel room |
| Supervision | Trainer present | You follow the app programmes |
| Cost | Pay per session or membership | One-off equipment purchase |
| Flexibility | Studio opening hours | Train whenever you want |
A studio suits people who want a coach every time. Training at home suits people who value flexibility and prefer a one-off investment. If you are new to EMS, a few sessions with a qualified trainer before training alone is a sensible start.
What equipment do you need?
It depends on how much of your body you want to train:
- Full body: a wireless EMS suit such as the BODYBUDDY EMS Suit, which covers the main muscle groups and is controlled from your phone.
- Core only: an EMS abs belt such as the BODYBELT, which you can wear while working or relaxing.
- Core or glutes: EMS shorts such as the BODYPANTS, with belly or booty electrodes.
When comparing EMS suits, check whether the suit is wireless, whether it needs to be sprayed with water, how many programmes and intensity levels it offers, and what warranty is included.
Who should not use EMS?
EMS training is intended for healthy adults. Do not use it if you have a pacemaker or other implanted electronic device, are pregnant, have epilepsy, a heart condition or an acute febrile illness, or have been advised against strenuous exercise. If you have any existing condition, speak to your doctor or physiotherapist before starting.
What results can you expect?
EMS is a form of exercise, not a shortcut. Results vary from person to person and depend on your starting point, your diet and how regularly you train. Treat EMS as a time-efficient way to add strength training to your week, alongside everyday activity and a balanced diet.
Ready to try EMS at home?
Compare our range of wireless EMS suits and EMS belts and shorts. Every device comes with a 2-year warranty, 14-day returns and free tracked UK delivery on orders over £50. Questions? Contact our UK team — we answer in English and French.