5 EMS Training Myths That Are Killing Your Results (Backed by Science)

If you think EMS is just for rehab—or that 20 minutes in the suit replaces an entire gym session—you’ve been misled.

I’ve trained everyone from athletes to high-performing professionals using Electrical Muscle Stimulation (EMS), and the truth is: most people are doing it wrong.

This post breaks down five common EMS myths that waste your time—or worse—hold you back from real results. Whether you're already using EMS or just curious, this will help you avoid the hype and train smarter.

Myth #1: EMS is Just for Rehab

This myth has kept EMS from going mainstream for decades. Yes, EMS gained early popularity in injury rehab settings. But that’s just the starting point.

Elite athletes, Olympic teams, and military organizations have used EMS to boost strength, speed, and recovery for years. Why? Because EMS can recruit high-threshold motor units—those typically activated only during max-effort lifts—without putting stress on your joints.

For natural lifters stuck at a plateau or older clients managing joint issues, this is a game changer.

One meta-analysis in the Journal of Strength and Conditioning Research found significant gains in maximal strength among healthy, trained individuals—not just those recovering from injury.

Limiting EMS to rehab is like using a Ferrari for grocery runs. You're underutilizing a powerful tool.

Myth #2: Just Let the Machine Do the Work

You’ve probably seen it: someone standing still in an EMS suit, twitching, claiming it’s a full workout. That’s not training—that’s passive stimulation.

Passive EMS has roots in early rehab, but it doesn't deliver the adaptations needed for real progress in strength, hypertrophy, or endurance.

Research in the European Journal of Applied Physiology shows that combining EMS with voluntary movement produces significantly more motor unit recruitment and muscle growth than passive EMS alone.

The brain still plays a major role in strength development. Intent and movement matter. The EMS suit doesn't do the work for you—it amplifies the work you’re already doing.

Myth #3: 20 Minutes Equals 90 Minutes in the Gym

You’ve seen the marketing: "20 minutes of EMS equals 90 minutes in the gym." Sounds great, but it’s misleading.

Here’s where that idea comes from: EMS can recruit more muscle fibers faster and more completely than traditional training, especially when used correctly. A study in the Journal of Sports Science & Medicine found that EMS produced similar strength gains to resistance training—but only when combined with movement and progressive overload.

Intensity is important, but it’s not everything. You still need smart programming, proper rest, and recovery. EMS can save time—but only if the movements, stimulation modes, and effort levels are dialed in.

It’s not about how long you train—it’s about the quality and intensity of the work under stimulation.

Myth #4: EMS is Only for Beginners

This one is common, especially in traditional strength circles. People see EMS as a shortcut or an easy option for those who can’t train hard.

The reality is the opposite. EMS is often more effective for trained lifters. That’s because trained individuals have already tapped into their easy-to-recruit motor units—making further progress harder.

Superimposed EMS forces deeper recruitment, even when your nervous system is fatigued. A study in Frontiers in Physiology found that EMS combined with movement increased torque and rate of force development more than voluntary contractions alone—even in trained athletes.

EMS also reduces joint stress while maintaining high training intensity, making it ideal for those managing injuries or looking to train harder without the wear and tear.

Myth #5: All EMS Workouts Are the Same

This is where most people—even those already using EMS—go wrong.

Not all EMS is equal. There are different stimulation modes with different physiological effects.

Muscle development mode achieves full tetanus with full rest between contractions. Endurance mode maintains constant tension. Recovery mode is gentle and restorative. Each has a purpose—and must be matched to your movement patterns and training goals.

A 2021 review in the Journal of Strength and Conditioning Research emphasized that EMS results depend on mode, intensity, and programming—not just the fact that you're wearing a suit.

Random burpees in a suit won’t cut it. Smart EMS training means aligning movement patterns like squat, hinge, push, and pull with the correct settings and goals.

The Bottom Line

EMS isn’t a gimmick—but it’s also not magic. It’s a tool. And like any tool, it only works when used properly.

Avoid passive stimulation. Don’t fall for shortcut claims. And never assume one-size-fits-all programming.

If you’re training with EMS—or planning to—make sure your approach is intentional, not just intense.

Have questions or want help optimizing your EMS training? Reach out. I read every message and help people cut through the hype.

Train smart. Move well. Get more out of every minute.

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