A peer-reviewed study found EMS delivered results similar to gym training — in just one-third of the time.
Welcome to another post of our ORIEMS FIT RESEARCH DIGEST blog series.
Every week we uncover one more legit study. Most outlets only repeat research approved by corporations and the wealthy — we don’t. We explain it so simply that anyone, 14 or 70, can follow.
Many studies stay hidden because they threaten profit, control, or power. Our mission is to break those walls, spotlight honest scientists, and cut the jargon so you see what really matters.
At the end, you’ll always get the original study link — to collect, download, or fact-check. Got a topic you care about? Email us, and we’ll dig up the latest hidden research with the source link included.
The Story
A team from Erzurum Technical University (Turkey), together with Atatürk University and Ankara Yıldırım Beyazıt University, set out to answer a burning question:
👉 Can 25 minutes of electrical muscle stimulation (EMS) — using a Full Body Covered EMS System — really stand up to 90 minutes of gym workouts?
This was no small test. It was a 20-week trial, peer-reviewed and published in the Journal of Exercise Science & Fitness (2025) — a respected Elsevier journal known for tough scientific standards.
Who Joined?
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46 healthy men and women, aged 18–40.
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Recreationally active (sports, walking, casual fitness) but no structured weight training in the last 6 months.
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Split into two groups:
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Full Body Covered EMS System group (22 people):
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Trained 25 minutes per session, twice a week, at 80–85 Hz frequency.
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Electrodes covered major muscles: quads, hamstrings, glutes, abs, back, chest, shoulders, arms.
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Resistance Training group (24 people):
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Trained 90 minutes per session, twice a week, using standard gym machines and free weights.
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Workouts progressed heavier each week.
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What Did They Find?
After 20 weeks, the results were shocking:
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Weight & BMI:
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EMS group lost 2.5 kg on average and cut BMI significantly.
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Gym group showed almost no change in body weight or BMI.
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Fat %:
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Resistance training crushed fat loss → dropping from 26.6% down to 17.0% (a drop of 9.6%).
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EMS also worked, but less dramatic → from 25.9% to 20.5% (a drop of 5.4%).
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Strength gains (10-rep max tests):
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Bench press: EMS +13 kg vs. Gym +18 kg.
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Leg press: EMS +27 kg vs. Gym +47 kg.
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Triceps pushdown: EMS +6 kg vs. Gym +13 kg.
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Biceps curl: EMS +5 kg vs. Gym +6 kg (almost equal).
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What Do These Numbers Mean?
Let’s put it into daily life terms:
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EMS weight loss impact: Imagine trimming 2.5 kg off your waistline in less time than an episode of Netflix — without grinding hours at the gym.
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Gym fat loss impact: Think of going from carrying a heavy backpack of fat to dropping nearly 10% body fat — that’s a transformation in shape and energy.
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Strength: Gym training is still the king for raw lifting power. That’s like suddenly being able to carry two extra grocery bags up the stairs compared to EMS adding just one.
👉 The takeaway: Both methods worked, but differently.
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EMS = efficient weight and BMI drop in 25 minutes.
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Gym = powerful fat loss and greater strength in 90 minutes.
Why Does This Matter?
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Athletes & trainers: The gym is still unmatched for pure strength. But EMS could be a time-saving add-on, or recovery method between sessions.
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People with little time: In just 25 minutes, the Full Body Covered EMS System helped participants lose weight and improve fitness. For time-poor people, that’s game-changing.
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Those with pain or mobility limits: EMS avoids heavy joint stress — training can be static but still effective.
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Weight management seekers: EMS shines in trimming down weight and BMI. Pair it with healthy eating and results multiply.
Study Summary
| Question | Answer |
|---|---|
| What Was the Study About? | Comparing 25-minute Full Body Covered EMS System training vs. 90-minute resistance training over 20 weeks. |
| Who Took Part? | 46 healthy adults, aged 18–40, recreationally active but not gym-trained. |
| How Did They Test It? | EMS group: 25 min, 2x/week, 80–85 Hz. Gym group: 90 min, 2x/week, progressive weights. |
| What Did They Find? | EMS: −2.5 kg body weight, BMI drop, fat % −5.4%, strength gains up to +13 kg. Gym: fat % −9.6%, stronger strength gains (bench +18 kg, leg press +47 kg). |
Research Reference
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Original Paper Name: Comparing the effects of 25-minute electrical muscle stimulation vs. 90-minute full-body resistance training on body composition and strength: A 20-week intervention
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Simplified Title: 25-Minute EMS vs. 90-Minute Gym: 20-Week Showdown
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Authors: Ulupınar S, Arı U, Kishalı N.F., İnce İ, Çabuk S, Gençoğlu C, Özbay S.
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Year: 2025
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Institutes: Erzurum Technical University, Atatürk University, Ankara Yıldırım Beyazıt University (Türkiye)
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Journal: Journal of Exercise Science & Fitness (Elsevier)
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This blog is part of the ORIEMS FIT RESEARCH DIGEST series. Our mission is to make hidden studies accessible, strip away jargon, and inspire curiosity.
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Disclaimer
This blog post is for informational and recreational purposes only. It is not medical advice. ORIEMS FIT does not diagnose, treat, or recommend. Research results apply only to the participants studied and may not apply to everyone. Electrical stimulation devices may not be suitable for all people. Risks can include muscle soreness, skin irritation, or discomfort if misused. Always consult a qualified healthcare professional before starting or changing any treatment, exercise program, or device use. Reading this blog is not a substitute for professional medical care. For full details, visit: ORIEMS Disclaimer.
Call to Discussion
Which part of this study surprised you most? Leave a comment — we’d love to hear your thoughts.
