Safe when done properly
A systematic review of 58 studies with more than 2,000 participants found whole-body EMS to be safe when guidelines are followed, with improvements reported in muscle strength and body composition.
Read the summaryHome / Services / EMS Training
EMS Training · Leixlip, Co. Kildare
Whole-body EMS training: a complete workout in 20 minutes
Electrical Muscle Stimulation (EMS) uses gentle impulses to switch on more of your muscles while you do simple exercises. One supervised session a week works your whole body – without heavy weights or hours in the gym.
One-to-one, always supervised11 years' EMS experiencemiha bodytec wireless system
Overview
What is whole-body EMS?
Every time you move, your brain sends small electrical signals along your nerves to tell your muscles to contract. Whole-body EMS adds its own gentle, controlled impulses through electrodes built into a training suit, so the major muscle groups work at the same time – legs, glutes, stomach, back, chest and arms.
You do simple movements such as squats, lunges and arm exercises while the impulses make each movement far more demanding. Each burst of work is followed by a short rest of about four seconds, which gets shorter as you progress.
Because the muscles work so hard in such a short time, a full session is only 20 minutes, and once a week is enough for most people.
20 min
A complete, whole-body session.
1× week
With 48 hours' rest so the muscles can recover and adapt.
1:1
Every session is personally supervised – never a class.
How it works
More of the muscle, switched on
In a normal workout your body only calls on part of a muscle. EMS impulses reach more of the muscle fibres at once – including deeper ones that are hard to train with ordinary exercise.
Impulses through the suit
Electrodes in the training suit deliver impulses to the major muscle groups. The strength is set separately for each area, so it suits you.
You move, the suit adds the work
Simple exercises are done in time with the impulses – short bursts of work with a few seconds' rest in between.
Built up gradually
Intensity starts low and increases over your first sessions as your body gets used to it.
Rest is part of the plan
Your muscles recover and adapt in the 48 hours after a session. That's why once a week works.
Benefits
Why people choose EMS
EMS isn't only for people with injuries. It's a quick, convenient and healthy way for busy people – and people of any age – to stay strong.
Build and keep muscle
Muscle keeps you strong, burns energy and helps you stay independent as you get older.
Saves you time
20 minutes a week instead of hours in the gym. Easy to fit around work and family.
Easy on joints and back
No heavy weights to lift, so it's a gentler option if the gym has been hard on your body.
Core and posture
Deep stomach and back muscles work in every session, supporting good posture.
Strength for sport
Runners and golfers use EMS to activate more muscle fibres and build strength that carries into their sport.
Results you can measure
Pair EMS with an InBody body scan to see your muscle and fat change in black and white.
Side by side
EMS v a typical gym routine
Both can work. The difference is time, supervision and how much load goes through your joints.
| EMS training with us | Typical gym routine | |
|---|---|---|
| Time per week | 20 minutes | Often several hours |
| Heavy weights | None | Usually |
| Muscles worked | Major muscle groups at the same time | Usually one area at a time |
| Supervision | One-to-one, every session | Often on your own |
| Load on joints and back | Low | Can be high |
| Progress tracking | Optional InBody body scans | Usually the bathroom scales |
Research
What the science says
Whole-body EMS has been studied for well over a decade. Here's an honest summary – with links if you'd like to read more.
How it should be delivered
International guidelines call for close supervision, trained instructors, health screening before training, gradual build-up and proper rest between sessions – exactly how we work.
View on PubMedCompared with weight training
Studies comparing whole-body EMS with conventional resistance training have reported similar effects on muscle mass and strength.
Read the paperResults vary from person to person. EMS training is exercise, not a medical treatment.
Your sessions
What to expect
Your first visit is a free 12-minute trial, so you can feel what EMS is like before you commit to anything.
Before Getting ready
- We go through a short health questionnaire with you
- Drink plenty of water during the day
- Have a light meal an hour or two before
- Put on your EMS training suit
During 20 minutes
- Impulses are set for each muscle group
- Simple exercises, guided one-to-one
- Short bursts of work with rests in between
- You can ask to change the intensity at any time
After Recovery
- Drink water to help your muscles recover
- You may feel your muscles for a day or two
- Leave at least 48 hours before your next session
- Track your progress with a body scan
Safety
Your safety comes first
Gerard has been training people with EMS for over 11 years and still trains with it himself. Every session is one-to-one and supervised by him.
How we keep you safe
- Health questionnaire before your first session
- Intensity built up gradually over your first sessions
- One-to-one supervision for the whole 20 minutes
- At least 48 hours' rest between sessions
- Clients with heart conditions (for example a stent) need their doctor's clearance first
EMS is not suitable if you
- Have a pacemaker or other implanted electronic device
- Are pregnant
- Have epilepsy
- Are unwell, have a fever or have had recent surgery – wait until you've recovered
Not sure? Ask us, or check with your GP before booking.
Prices
Simple, clear pricing
No contracts and no hidden extras. Start with a free trial and decide from there.
Free trial
€0
Your first 12-minute session
Pay as you go
€50
Per 20-minute session
Membership
€199
A month – one session a week
The EMS training suit is bought separately. Membership sessions are used within the month.
New here? The Kick-Start Month – €149
4 weekly EMS sessions + 2 InBody body scans (a before and an after), so you can see exactly what changed. New clients only. Suit not included; sessions can't be carried over.
Questions
EMS training: frequently asked questions
Does EMS training hurt?
No. It feels like a strong tingling and your muscles tightening on their own. The level is set for each muscle group and built up gradually, and you can ask for it to be turned down at any time.
How long is a session and how often should I train?
A full session is 20 minutes. Once a week is enough for most people. If you train twice a week, leave at least 48 hours between sessions so your muscles can recover.
Is 20 minutes really enough?
Because EMS works the major muscle groups at the same time, a 20-minute session is very intense for the muscles. That is why one session a week, with proper rest, is the normal recommendation.
Will I be sore afterwards?
You may feel your muscles for a day or two, especially after your first few sessions. That is normal and is one of the reasons the intensity is built up gradually.
Do I need to be fit to start?
No. EMS suits beginners, older adults and people who find the gym hard. The exercises are simple and the intensity is matched to you.
What do I wear?
You train in an EMS training suit, which is bought separately. We will explain everything at your free trial session.
Is EMS only for people with injuries?
No. EMS is for anyone who wants a quick, effective, supervised workout. It just happens to be gentle on joints and backs as well.
Who should not do EMS?
EMS is not suitable if you have a pacemaker or other implanted electronic device, are pregnant or have epilepsy. If you have a heart condition, such as a stent, we need your doctor's clearance first. We go through a health questionnaire with every new client.
EMS training is run by Total Body TEC – totalbodytec.ie
Also available
Works well with
Try EMS for free
Book your free 12-minute session and see what 20 minutes a week can do.
WhatsApp to book Call 086 810 6213