EMS for people who hate the gym (we're one of them)
Updated: 13 hours ago
An honest look at whole-body Electrical Muscle Stimulation for people who know they should move more and really don't want a gym membership.
Last reviewed: October 2026 · Based on the latest research available at the time of review
Let's start with a confession. The person who runs AURORA is not a gym person. Loud music, mirrors everywhere, someone grunting next to the squat rack, a queue for the machine you wanted, and the quiet feeling that everyone else knows what they're doing. Many of us have bought a membership in January and stopped going by March.
And yet the facts don't go away. Muscle matters more as we age, for strength, balance, posture and everyday energy. If you've been looking for a way to train that doesn't feel like a punishment, this post is for you.
Why the gym puts so many people off
It's rarely laziness. The usual reasons are more human:
Time. Getting there, changing, training, showering and getting home can easily eat two hours.
Not knowing what to do. Machines, programmes and "proper form" can feel like a language nobody taught you.
Crowds and being watched. Training is personal, and many people don't enjoy doing it in public.
Boredom. Counting reps on your own isn't everyone's idea of a good evening.
None of this means you're "not sporty". It means the format doesn't suit you.
What a whole-body EMS session is
Whole-body Electrical Muscle Stimulation (WB-EMS) combines simple movements with gentle electrical impulses that make your muscles contract more than the movement alone would.
At AURORA we use a wireless WIEMSPRO suit. You put on light training underwear, then the suit with its pads over the main muscle groups: legs, glutes, abdomen, back, chest and arms. There are no cables tying you to a machine, so you can move freely.
Then a trainer guides you through easy movements such as squats, lunges, arm presses and holds. While you move, the suit adds a contraction for a few seconds, then pauses. The trainer adjusts the intensity muscle group by muscle group and keeps checking how it feels. You don't need to know any exercises in advance; you just follow along.
You train for 30 minutes of EMS, with short breathing pauses if you need them. Then you lie back for a 5-minute EMS relax programme, so the whole session is about 35 minutes (the €20 trial session is a bit shorter). It's short and you'll feel it, but it shouldn't hurt.
What the research found
WB-EMS has been studied most by Professor Wolfgang Kemmler's group at the University of Erlangen-Nürnberg, often in people who don't train at all. That's useful for us, because those are exactly the people this post is for.
Strength and muscle in non-athletes
A 2018 systematic review by Kemmler and colleagues looked at WB-EMS in non-athletic adults. Overall, the studies reported positive effects on muscle mass and strength, with more mixed results for body fat.
Older adults
In the FORMOsA study, researchers randomly assigned 75 women aged 70 and over with low muscle mass to WB-EMS (one 20-minute session per week), WB-EMS plus a protein supplement, or no training. After the programme, both EMS groups had gained muscle mass and improved on a combined muscle and function score, while the non-training group declined. The extra protein didn't add anything in this already well-nourished group.
Results vary from person to person and research is ongoing. We can tell you what studies found; we can't promise the same result for you.
What EMS isn't
EMS is not magic, and it won't do the work for you while you scroll your phone. You're moving, the suit adds intensity, and your body still has to adapt.
It also doesn't replace the basics. Walking every day, eating enough protein, sleeping well and keeping stress in check still matter. Think of EMS as an efficient strength session, not a whole lifestyle.
Once a week is typical, and that's what most of the studies used. Your muscles need time to recover, so at least a few days between sessions is the usual guidance. Expect some muscle soreness after the first sessions, the same as after any new training. Drink water before and after.
Who shouldn't do EMS
Before your first session you fill in a short health questionnaire, as recommended in the international WB-EMS guideline. EMS is not for you if you:
are pregnant
have a pacemaker, defibrillator or other implanted electronic device
have epilepsy
have an acute illness, fever or infection, or have recently had surgery
have serious heart or circulation problems, or certain other health conditions
If you're unsure, check with your doctor first. Our trainer is a licensed physiotherapist, so you'll be guided by someone who understands bodies and will happily start gently.
Why it can suit gym-avoiders
Here's the part we like most:
Private. It's just you and the trainer. No audience, no mirrors full of strangers.
Short. 30 minutes of EMS and a 5-minute relax programme, in and out.
Guided. You never have to wonder what comes next.
No crowds. You won't be waiting for anyone to finish with a machine.
A proper finish. Showers with Rituals products, so you can head back to work or dinner feeling fresh.
And it's not only for the gym-shy. Many of our clients are keen athletes who use EMS as an extra strength session. But if you've always felt the gym wasn't made for you, this might be the format that finally sticks.
Quick questions
Do I need to be fit to start? No. The intensity is set for you, and the first session is about getting to know how it feels.
Does it hurt? It feels like a strong, unusual muscle contraction. It should be intense but never painful; tell the trainer and it's turned down straight away.
Will I lose weight? Regular physical activity, together with how you eat and sleep, is one of the main factors in managing body weight, and the WHO recommends at least 150 minutes of moderate activity a week [WHO]. An EMS session is a short, intense strength workout that can be part of that routine. In the studies above, researchers measured changes in muscle and strength.
Can I combine it with red light? Yes, many clients do both. Find out more about full-body red light.
Try EMS for €20
Curious but not convinced? That's fair. Come and try it once. EMS trial session: €20.
We're at Carrer del Comerç 31, in El Born. Walk in, or see prices. More about our EMS training.
This article is for general information and isn't medical advice. AURORA is a wellness centre, not a medical clinic.
Sources
Kemmler W, et al. Efficacy and safety of low frequency whole-body electromyostimulation (WB-EMS) to improve health-related outcomes in non-athletic adults. A systematic review. Front Physiol. 2018;9:573. https://doi.org/10.3389/fphys.2018.00573
Kemmler W, et al. FORMOsA study. Osteoporos Int. 2016;27(11):3261–70. https://doi.org/10.1007/s00198-016-3662-z
Kemmler W, et al. Position statement and updated international guideline for safe and effective whole-body electromyostimulation training. Front Physiol. 2023;14:1174103. https://doi.org/10.3389/fphys.2023.1174103
Last reviewed: October 2026. This post is based on the latest research available at the time of review. We follow new studies and update or correct this post when the evidence changes; outdated information is corrected or removed.
Changelog: Oct 2026 · Published.
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