75 Minutes vs. 4.5 Hours: The Science Behind Time-Efficient EMS Training

The Time Question Every Busy Person Asks

What if you could achieve comparable body composition improvements and strength gains in 75 minutes per week instead of 4.5 hours? That's not a marketing claim—it's what a recent 20-week scientific study revealed when comparing whole-body EMS training to traditional resistance training.

At OHM, we've always believed that time is your most valuable asset. Now, peer-reviewed research backs up what our members have been experiencing: you don't need to spend hours in the gym to transform your body with science-backed fitness.

What the Science Shows

A 2025 study published in Journal of Exercise Science & Fitness compared two groups of physically active adults over 20 weeks:

• EMS Group: 25-minute whole-body EMS sessions, twice weekly = 50 minutes/week
• Traditional Training Group: 90-minute full-body resistance sessions, twice weekly = 180 minutes/week

That's a 260% difference in time commitment—yet both groups achieved meaningful improvements in body composition and strength through this efficient strength training approach.

The Results: Where EMS Excelled

Here's what makes this research particularly interesting for time-conscious individuals seeking time-efficient fitness:

Body Composition Changes

• Body Weight Reduction: EMS training produced greater reductions in overall body weight
• BMI Improvements: EMS participants saw superior BMI reductions compared to traditional training
• Body Fat: Traditional training showed larger body fat percentage decreases

Strength Gains

• Both groups improved strength significantly over 20 weeks
• Traditional training showed greater gains in most lifts (bench press, leg press, shoulder press)
• Biceps strength: No significant difference between groups—whole body EMS matched traditional training

The Time Equation That Changes Everything

Let's do the math on what 20 weeks looks like:

EMS Training:
25 minutes × 2 sessions × 20 weeks = 16.7 hours total

Traditional Resistance Training:
90 minutes × 2 sessions × 20 weeks = 60 hours total

That's a difference of 43.3 hours—nearly two full days—to achieve comparable body composition improvements and functional strength gains. For busy professional workouts, this time savings is transformative.

What This Means for Your Life

Time isn't just about efficiency—it's about sustainability. When you can achieve meaningful results in 75 minutes per week instead of 4.5 hours with efficient workouts, you're more likely to:

• Stay consistent long-term
• Balance training with work, family, and life
• Avoid burnout and overtraining
• Actually enjoy the process

The research confirms what we see at OHM every day: electrical muscle stimulation benefits make EMS training a serious, science-backed alternative for people who want real results without sacrificing their entire schedule.

Elite Athletes & Celebrities Who Trust EMS Training

You're in good company when you choose EMS. Some of the world's most elite athletes and high-performers rely on whole body EMS to maintain peak fitness efficiently:

• Tom Holland – The Spider-Man actor uses EMS training to maintain his superhero physique between demanding film schedules
• Mike Tyson – The boxing legend incorporated EMS into his training regimen for his comeback fights
• The Kardashians – Kim Kardashian and her sisters have been vocal about using EMS for efficient, results-driven workouts
• Jeremy Renner – The Marvel star used EMS therapy as part of his recovery and rehabilitation after his serious accident
• Usain Bolt – The fastest man in history has used EMS training to enhance performance and recovery

These high-performers understand that time-efficient fitness isn't about cutting corners—it's about training smarter with proven technology.

Who Benefits Most from EMS?

Based on this research, EMS training is particularly powerful for:

• Time-constrained professionals who can't commit to 3+ hour weekly gym sessions
• People with joint concerns who need low-impact, high-engagement training
• Those focused on weight and BMI reduction alongside strength building
• Anyone seeking sustainable fitness that fits into real life
• Athletes and performers looking for efficient strength training that complements their primary sport

The Bottom Line

If your goal is maximum strength gains and the lowest possible body fat percentage, and you have 4+ hours per week to dedicate to training, traditional resistance training may have a slight edge.

But if you want meaningful body composition improvements, functional strength gains, and a training method that respects your time, whole body EMS delivers—in a fraction of the hours. The electrical muscle stimulation benefits extend beyond just time savings to include joint-friendly, full-body engagement that traditional training can't match.

At OHM, we're not just about working out. We're about Life. Activated.—making every minute count toward becoming your strongest, healthiest self.

Because the best workout isn't the one that takes the most time. It's the one you'll actually do, week after week, year after year.

Ready to experience the science for yourself? Book your first OHM session and discover what 25 minutes of whole body EMS training can do.