SANTA MONICA, California – It’s 10 AM in the beautiful climate of Southern California, and I feel a jolt of electricity coursing through my body.

Rest assured, I’m not undergoing any form of torture – although you might consider it a workout of a different kind. I’m here to experience a unique exercising method known as electrical muscle stimulation, or EMS.

Originally developed in Europe for physical rehabilitation, EMS has found its way to the United States, becoming a popular fitness trend.

EMS training has garnered attention among celebrities, including recently engaged actor Tom Holland. This fitness method features basic bodyweight exercises while wearing a snug, moist suit packed with electrodes that stimulate muscle contractions, mimicking the effects of lifting heavy weights.

Conrad Sanchez, a seasoned EMS coach (and my personal guide for the morning), explains that EMS can help individuals achieve a sculpted physique in significantly less time compared to conventional strength training—without the need for weights. This makes it an excellent choice for seniors and those with medical conditions that hinder safe weightlifting.

Moreover, EMS sessions are brief, lasting between 10 and 20 minutes, making them particularly appealing for busy individuals, especially celebrities. Holland, who recently showcased his abs in Men’s Health, mentioned he utilized EMS in preparation for his Spider-Man role. Meanwhile, Kendall and Kyle Jenner featured EMS workouts in an episode of “The Kardashians,” and Chrissy Teigen discussed it on “The Kelly Clarkson Show.”

Now, it’s my turn to experience it.

After some grueling squats, rows, and bicep curls, Sanchez turns off the electrode suit using his tablet and praises my effort. He mentions that we’re just getting started, and this was only the warm-up. Wait, what?

If that was just the warm-up, I’m anxious about what the actual workout entails. However, if this is what I need to do to achieve a superhero physique, I’m game. After all, I can handle 10 minutes of discomfort, right? … Right?

Although EMS sessions are quick, Sanchez assures me that the muscle development can be significant. He claims that “everyone” experiences improvement after about eight sessions.

The Rise of Electrical Muscle Stimulation (EMS) in Hollywood

As Sanchez explains, EMS started gaining popularity in the fitness community after initially being used in physical therapy for targeted muscle strengthening. Eventually, people discovered that applying electrical stimuli to the entire body resulted in increased overall strength and muscle gains.

The brief nature of EMS workouts attracts many. A standard session with Sanchez typically costs $200.

Nevertheless, EMS isn’t suitable for everyone. Sanchez advises that pregnant women, as well as individuals with kidney, cardiovascular, or neurological conditions, and those with pacemakers, should avoid it.

Even though EMS delivers a robust muscle stimulus, Sanchez notes that it poses minimal injury risk.

“Even if your form isn’t perfect, you’re unlikely to hurt yourself because it involves only your body weight,” Sanchez states. “Another advantage is that we can intensify the workout. The strength-training component can be completed rapidly.”

Sam Bartlett, an exercise scientist and founder of the upscale New York fitness studio Exis, has also employed EMS with clients and confirms its effectiveness. He does, however, caution against using it as the exclusive form of exercise, as that would result in missing out on cardiovascular advantages provided by traditional workouts.

Nonetheless, “it’s not a gimmick,” Bartlett asserts regarding EMS. “There is credible evidence supporting its efficacy, so if it fits into your routine, I see no downside. Just don’t let it be the cornerstone of your exercise regimen.”

A common critique of EMS is that you can achieve similar results through standard resistance training—which is correct. However, Sanchez believes this perspective overlooks EMS’s key benefits: efficiency and ease of access.

“That criticism disregards the secondary advantages of EMS, such as the need for no equipment, the shorter duration of workouts, and the ability for those who find it difficult to move to still gain strength,” he explains.

Some people are hesitant to try EMS because the sensation of muscle contraction can be intense.

“Many find it quite uncomfortable,” Bartlett notes. “In my experience with it, the sensation can feel as though you are on the brink of cramping the entire time you’re using it. It can lead to significant muscle soreness afterwards.”

No joke.

My Experience with Electrical Muscle Stimulation (EMS)

From an outsider’s perspective, an EMS workout might not seem like much. Allow me to tell you: it’s more than it appears.

After warming up, Sanchez guides me through 10 minutes of squats, rows, Romanian deadlifts, split squats, bicep curls, banded core rotations, hip thrusts, and crunches. We also include some EMS-specific exercises such as Workouts focused on the back and chest.

I enjoy rigorous workouts and wanted to test my muscle endurance, so every time Sanchez suggested increasing the electrical stimulation, I agreed. The muscle contractions were powerful, but I persevered, sometimes just managing to squeeze out one final repetition at the end.

Once we wrapped up, Sanchez informed me that I had experienced the equivalent of two hours of traditional weightlifting.

Initially, I found this hard to believe. I am accustomed to spending at least an hour with weights. Could I really have achieved double that in just 15 minutes?

As I was leaving, Sanchez cautioned me about the soreness I might experience soon. He advised me to take it easy for the next couple of days, stay hydrated, and assess how I felt before returning to my regular exercise routine.

I felt fine walking to my car, prompting me to wonder, how severe could the soreness actually be?

The soreness, however, hit me like a freight train approximately 12 hours later. My body ached as if I had completed a marathon, set a powerlifting record, and swum across the Atlantic, all in one go. Now I understand what Holland meant when he stated in an interview that EMS “really does work.”

“Let me tell you, I tried it once, and I didn’t go to the bathroom for two days,” he chuckled, recalling the intensity of his experience. “I couldn’t sit comfortably; the pain was overwhelming.”

Teigen shared a similar story, telling Clarkson: “My entire backside is in agony; it hurts so much just to sit.”

I can attest to this: these celebrities are being truthful. The following day, walking and sitting were definitely challenging for me as well. Nevertheless, if I had the opportunity, I would happily try EMS again, especially as a complement to my regular weightlifting regimen.

After all, if EMS helps me reach my fitness goals more quickly, then the extra soreness seems like a reasonable trade-off.