Quick Overview

If you’re serious about muscle and performance, this 20-week randomized study is worth noting. Researchers compared 25-minute whole-body EMS sessions with 90-minute traditional resistance training twice per week. Both groups significantly improved strength and reduced body fat. Bench press, leg press, and shoulder press all increased in the EMS group, while body fat dropped from 25.9% to 20.5%. Traditional lifting produced larger strength gains, but EMS still delivered meaningful improvements in far less time. This suggests EMS can add extra neuromuscular stimulus, increase motor unit recruitment, and support recovery—making it a strategic addition alongside heavy lifting, not a replacement.

Introduction – Why We Created ORIEMS FIT Research Digest

At ORIEMS FIT, we believe people deserve clear and honest information. Many research papers are difficult to read. They use technical language and complex statistics.

Our mission is simple: We take real university research and explain it in everyday language. No hype. No exaggerated claims. No promises.

This post is for education only. It is not medical advice. Links to original studies will always be provided at the end of each article.

Today we review a 2025 published study comparing Electrical Muscle Stimulation (EMS) with traditional resistance training over 20 weeks.

What Is This Study About?

This study compared:

• 25-minute whole-body EMS sessions
vs
• 90-minute traditional resistance training sessions

The goal was to see how each method affects:

• Body weight
• Body fat percentage
• BMI
• Muscle strength

Who Conducted the Study?

Researchers from:

• Erzurum Technical University (Türkiye)
• Atatürk University (Türkiye)
• Ankara Yıldırım Beyazıt University (Türkiye)

Published in:

Journal of Exercise Science & Fitness (2025)
Publisher: Elsevier (Netherlands)

Direct study link:
https://www.sciencedirect.com/science/article/pii/S1728869X25000541

What Type of Electrical Stimulation Was Used?

This study used:

Whole-Body Electrical Muscle Stimulation (EMS)

Important distinction:

• EMS = stimulates muscles to contract
• TENS = mainly used for pain modulation

This study examined muscle activation and strength, not pain treatment.

Who Participated?

• 46 physically active adults
• Age: 18–40 years
• Recreationally active, not strength-trained in last 6 months

Groups:

• EMS group (22 participants)
• Traditional Resistance Training group (24 participants)

Duration: 20 weeks
Frequency: 2 sessions per week

How Did They Study It?

Study Design:

Randomized controlled trial

EMS Protocol:

• 25 minutes per session
• Frequency: 80–85 Hz
• Pulse width: 350–400 microseconds
• Intensity progressed from 50% to 80% of maximal tolerated intensity
• 20 weeks

Resistance Training Protocol:

• 90 minutes per session
• 60–85% of 1RM
• Progressive overload
• 20 weeks

Measurements Taken:

At baseline, 10 weeks, and 20 weeks:

• Body weight
• BMI
• Body fat %
• Bench press strength
• Leg press
• Shoulder press
• Biceps curl
• Triceps pushdown
• Abdominal strength

What Did They Find?

1️⃣ Both Groups Improved Strength

Significant improvements over 20 weeks in:

• Bench press
• Leg press
• Shoulder press
• Arm strength
• Abdominal strength

Traditional resistance training produced larger strength increases, but EMS still showed statistically significant improvement.

Example:

Bench press
EMS: 44.8 kg → 57.7 kg
Traditional: 45.2 kg → 63.4 kg

Both groups improved.

2️⃣ Body Fat Reduced in Both Groups

EMS:
25.9% → 20.5%

Traditional training:
26.6% → 17.0%

Traditional training showed greater fat reduction, but EMS still showed meaningful reduction.

3️⃣ Body Weight and BMI

EMS group showed:

• Reduction in body weight
• Reduction in BMI

Traditional training group showed:

• Stable body weight
• Greater fat loss likely balanced by muscle gain

What Does This Mean for Someone Considering EMS?

This study suggests:

• EMS can improve strength
• EMS can reduce body fat
• EMS sessions were only 25 minutes
• Training was twice per week

EMS may suit:

• People short on time
• People unable to lift heavy weights
• People seeking additional muscle stimulation

However:

Traditional resistance training remains superior for maximal strength and fat reduction.

EMS is not a replacement for all training, but may be a useful tool.

What Does This Mean for Someone Already Using EMS?

Consistency matters.

This study lasted 20 weeks.

Improvements were observed over time.

Important points:

• EMS intensity was progressively increased
• Sessions were supervised
• Participants trained twice per week

EMS works by stimulating motor units directly.

It can activate muscle fibers effectively.

But realistic expectations are important.

Strength gains may be slightly lower than heavy resistance training.

EMS vs TENS Clarification

This study used EMS for muscle contraction.

It did not test:

• Pain reduction
• TENS therapy

EMS stimulates muscle tissue.

TENS primarily targets sensory nerves.

They are different technologies.

🔵  RESEARCH SUMMARY TABLE

Like this Research Digest?

📚 Share it with your friends  https://bit.ly/4kMQs9D

🔴 DISCLAIMER

This article is for educational and informational purposes only.

It is not medical advice.

It is not a diagnosis.

It is not a treatment recommendation.

ORIEMS FIT does not claim to cure, treat, prevent, or reverse any disease.

Individual results vary.

Outcomes observed in research studies may not apply to all individuals.

Electrical Muscle Stimulation should only be used according to manufacturer guidelines.

Consult a qualified healthcare professional before beginning any new exercise or stimulation program.

This content does not replace professional medical advice, diagnosis, or treatment.

ORIEMS FIT is not affiliated with the researchers, universities, or journal mentioned.

No endorsement of specific medical outcomes is implied.

Readers are responsible for their own health decisions.

ORIEMS FIT assumes no liability for misuse of products.

ORIEMS FIT assumes no liability for interpretation or application of blog content.

Research findings summarized here reflect the published study only.

No reproduction rights of the original study are granted.

This content complies with Australian TGA guidelines and avoids therapeutic claims.

Final Thoughts

This 20-week study shows:

EMS can improve strength and reduce body fat.

Traditional resistance training produces larger strength gains.

EMS may serve as a useful tool, especially when time or heavy loading is limited.

Informed decisions matter.

We encourage readers to review the full study for deeper understanding.

Direct link again:
https://www.sciencedirect.com/science/article/pii/S1728869X25000541

ORIEMS FIT Research Digest makes complex research from top scientists and universities easy for anyone to understand—clear, simple, and never medical advice, just trustworthy science.

Interested in a certain topic? Let us know! We'll help you find solid studies and turn them into easy-to-read summaries, always linking to the original source so you can explore further or verify it yourself.