EMS has been widely researched in academic studies and clinical trials around the world. Parameters tested have ranged from athletic performance and recovery to weight loss and bone density, with study subjects including sedentary non-exercisers, seniors and rehabilitation users right through to regular exercisers and elite athletes. In all cases, EMS was shown to have measurable benefits. Here are just a few examples.
Energy expenditure
A 2012 study in the Journal of Strength and Conditioning Research found that energy expenditure was 17% higher among subjects who performed dynamic low-intensity resistance exercise using EMS compared to those who performed exercises without EMS.
Athletic performance
A 2016 study of elite soccer players, published in the Journal of Sports Science and Medicine, found that a 14-week program of whole-body EMS training significantly enhanced players’ leg strength, sprinting and vertical jumping performance compared to those who underwent a jump training program without EMS.
Lower back pain
A 2017 meta-analysis in Evidence-Based Complementary and Alternative Medicine found EMS to be effective in reducing lower back pain in older adults, with significant improvements in both pain intensity and pain frequency.
Muscle mass and abdominal fat
A 2013 study published in Clinical Interventions in Aging found that 12 months of whole-body EMS exercise increased muscle mass and reduced abdominal body fat in inactive elderly women more than 12 months of an intermittent exercise program.
A 2018 study in BMC Geriatrics found that combining EMS with whey protein supplementation reduced total body fat, waist circumference and overall cardiometabolic risk among obese older men.
Bone density
A 2014 study published in the Journal of Osteoporosis found that whole-body EMS increased bone mineral density and lean body mass among elderly women who undertook a 12-month EMS training program more than a control group who undertook a non-EMS exercise program.
If you’re interested in finding out more about the science behind EMS and its many benefits, please contact the 20PerFit team, who will be happy to provide you with further information.



Conventional training vs. EMS

GYM 20PerFit (EMS)
Time required: one hour, at least three times a week Time required: 20 minutes, once a week
Higher risk of injury Zero risk of injury
Results take months Fast results
Difficult to stay motivated Your EMS licensed personal trainer will guide you and motivate you to reach your goals
Extra cost for a personal trainer An EMS licensed personal trainer is included with each EMS session
Is EMS for me?
EMS is perfect for people of all abilities and fitness levels. Whether you’re looking to build a new foundation of strength, are needing to rebuild your strength base after injury or pregnancy or are looking to enhance your training and take your fitness to the next level, EMS can help you to achieve the results you want – safely and effectively.
EMS for athletes
Strength is the foundation of all sporting success, and EMS has been found to enhance strength and improve performance in athletes across a variety of sports. Many professional athletes use EMS as it’s a safe way to enhance training, improve performance and facilitate faster muscle recovery. This technology is now available to athletes of all levels, from the aspiring amateur to the weekend warrior. At 20PerFit, our team of professionals can tailor your workout to help you reach your individual athletic goals. Whether you’re aiming to increase speed, endurance or power, or are looking for an effective method to help your muscles recover faster after a race, a game or event, your certified 20PerFit trainer can create a workout that meets your specific needs.
EMS for muscle strength
20PerFit 20-minute workouts are designed to target your entire body to develop muscular strength and increase stamina, endurance and stability. EMS sends electrical impulses that target deep muscle fibres, and during each workout up to 90% of your muscles are activated. In just 20 minutes, you’ll undergo a full-body workout that’s equivalent to 4-5 hours of a conventional training session. EMS can build overall muscle strength, but can also be used to target any areas of weakness or imbalance, reducing risk of injury and helping you to perform at your peak. Your 20PerFit certified trainer can create a workout that’s tailored to your specific needs, and can adapt your training as you improve, so you can continue to build strength, confidence and power.
EMS for weight loss
EMS training helps you to build lean muscle, which in turn speeds up your metabolism, helping you to burn fat. You’ll also burn more calories during your EMS workout due to the increased muscle activity that EMS provides, and because more muscle fibres are activated during an EMS session than during a conventional workout, this also triggers an “afterburn” effect – which means you’ll burn more calories for up to 48 hours after each EMS session. Through EMS training, specific problem areas of the body can also be targeted, including the abdominals, thighs and “love handles”. EMS can also help to reduce the appearance of cellulite by improving circulation, removing toxins, toning muscles and stimulating collagen production and blood flow to the skin. To get the best possible weight-loss results, it’s recommended to combine your EMS training with a healthy eating plan. This will not only facilitate greater weight loss, it will also give you more energy to get the most out of your training.
EMS after pregnancy
Getting back into shape after pregnancy can be challenging for many women. 20PerFit offers you a safe and time-efficient way to achieve the results you want. EMS can target any problem areas and activate muscles that can be hard to reach with conventional training. For instance, EMS can strengthen the pelvic floor muscles via stimulation of the adductor muscles of the thigh as well as the nerves that supply the pelvic floor muscles. This can help to prevent urinary incontinence associated with pregnancy and birth. EMS also offers an effective way to build strength without the need for heavy weights or long, strenuous cardio sessions, and it allows you to train safely under the guidance of an experienced trainer, with no impact on your joints. And all you need is 20 minutes – perfect for time-poor new mothers. Our team of experts are also on hand to offer you nutritional advice to supplement your training plan and help you reach your goals faster.
EMS for older adults
Muscle mass decreases with age, but many older adults find conventional strength training to be too taxing on their joints. EMS offers an ideal solution for older adults who are looking to build strength and balance and reduce risk of injury or falls. It’s been found to increase both muscle strength and mass in elderly people and can also help to maintain bone mineral density. Because there’s no pressure on your joints or tendons, you can train safely and confidently, and your certified 20PerFit trainer will work with you during every session to ensure that you get the most out of your training. It’s a safe and easy way to boost strength, stability and confidence, allowing you to enjoy a stronger, more active, independent and healthy life.
EMS for rehabilitation
EMS is ideal for rehabilitating your muscles after injury or a period of inactivity. The technology has been used by physiotherapists for decades, as it’s an effective way to target specific muscle groups without the risk of muscle or joint strain. EMS is also a great way to stimulate inactive muscles and rebuild strength when you’re not able to do so through conventional training, and it’s also ideal for muscle recovery as it promotes circulation, which aids in nutrient transfer through the muscles, accelerating the recovery process. For people suffering from back pain, EMS can help to strengthen your core and correct muscle imbalances, and the technology has been found to reduce lower back pain and quality of life in adults. No matter your rehabilitation needs, our 20PerFit certified trainers can help you to find the perfect solution. EMS is a safe and effective way to recover from injury and rebuild your strength, allowing you to recover faster and get back to enjoying your active lifestyle.