Your evenings are short and the gym is far away. Many of us know the feeling. But you still want to build muscle. An EMS device for building muscle at home can complement your training if it suits your goal.
Our Beurer EM 95 EMS homeSTUDIO is made for the whole body: 4 separately adjustable channels, 8 electrodes, cuffs for the arms and legs. For individual muscle groups, the Beurer EM 89 Heat with 4 channels and 8 electrodes is the right fit. With 2 channels and 4 electrodes, the Beurer EM 49 is the compact choice.
So what matters? Less the number of programmes than the number of channels. Each separately adjustable channel means you set the intensity for one body area on its own. We show you what this means in everyday use, what studies say about EMS and building muscle, and which of our devices suits which goal.
Full body or individual muscle groups: what your training goal requires
Your training goal decides how many muscle groups an EMS device has to work at the same time, and therefore how many channels and electrodes you really need. In electrical muscle stimulation (EMS), electrodes on the skin send impulses to which your muscles respond by contracting, without any dumbbells.
In sport and fitness, EMS is used alongside conventional muscle training to increase the performance of muscle groups.
Three goals, three types of device
- Full-body training: arms, legs, abdomen and back in one session. For this you need several channels that you adjust individually, plus guidance for the exercises.
- Individual muscle groups: for example, strengthening the thighs or abdomen in a targeted way. What counts here is enough electrodes for a larger area.
- Occasional addition: a device that stimulates one area after a run or alongside strength training, without much setting up.
We developed the Beurer EM 95 EMS homeSTUDIO for the first goal. It is an EMS device for training at home and not a medical device.
The EM 89 Heat and the EM 49, on the other hand, are medical devices that combine EMS with TENS (transcutaneous electrical nerve stimulation).
EMS and TENS: two different jobs
What is the difference? TENS programmes can contribute to drug-free pain relief. EMS programmes are used for muscle training and regeneration. So for training on either combination device, it is the EMS programmes you need.
We explain how to choose the intensity and programmes on a combination device in our guide to setting up a TENS/EMS device.
Channels, electrodes and programmes compared
Channels, electrodes and programmes are the three values that set EMS devices for building muscle apart. One channel controls one pair of electrodes or one cuff.
More channels mean more muscle groups at the same time, each with its own intensity.
| Feature | Beurer EM 95 EMS homeSTUDIO | Beurer EM 89 Heat | Beurer EM 49 |
|---|---|---|---|
| Channels | 4, separately adjustable | 4, intensity adjustable per channel | 2, intensity adjustable per channel |
| Electrodes | 8 | 8 | 4 |
| EMS programmes | 40 | 32 preset, 3 customisable | 32 preset, 3 customisable |
| Cuffs | Arm and leg cuffs | No | No |
| App | “beurer EMS HomeStudio” via Bluetooth® | No | No |
| Other functions | Battery for up to 4 hours of training | TENS, massage, 2 heat settings | TENS, massage |
| Medical device | No | Yes | Yes |
The EM 95 EMS homeSTUDIO
With the Digital EMS device EM 95 EMS homeSTUDIO, you set the intensity for different body areas individually via 4 separately adjustable channels. It comes with 8 adhesive electrodes measuring 45 x 45 mm plus arm and leg cuffs. The silicone electrodes allow both wet and dry EMS sessions.
The battery lasts for up to 4 hours of training. The charging cable can stay in the cupboard.
The EM 89 Heat
The Digital TENS/EMS device with heat function EM 89 Heat combines EMS and TENS. Both functions can be used individually or simultaneously.
For muscle training, 32 EMS programmes are preset, and you can configure 3 more yourself. The 2 heat settings provide soothing heat that feels pleasant.
The EM 49
The Digital TENS/EMS device EM 49 comes with 32 pre-programmed and 3 individually configurable EMS programmes for muscle training and recovery. With 2 channels and 4 electrodes, it is more compact than the two 4-channel devices. A display of the electrode position helps you choose a programme.
What EMS can do for building muscle
EMS can be a useful addition to your strength training. The evidence on whole-body EMS is positive.
A meta-analysis of 26 studies with a total of 1,183 participants found significant positive effects of whole-body EMS on muscle mass, body fat, strength and performance.[1] A second meta-analysis of 16 studies with 897 participants painted a similar picture: significant, large effects on muscle mass and strength.[2]
Compared with strength training
The direct comparison with conventional strength training also comes out well.
In a randomised study, 48 men aged 30 to 50 were assigned either to a whole-body EMS group or to a high-intensity strength training group. Lean body mass and muscle mass changed similarly in both groups, with a significant improvement in each.[3]
Maximum strength of the leg extensors rose significantly in both groups, with no significant difference between the groups.[3]
And the time? Net training time per session was 20 minutes for whole-body EMS and 30.3 minutes for strength training.[3] Researchers see time efficiency, individual scalability and joint-friendliness as strengths that draw people to whole-body EMS.[2]
What this means for you
All three studies look at whole-body EMS. That is exactly the type of training the Beurer EM 95 EMS homeSTUDIO is built for. Most of its Fitness & Power workouts last 20 minutes.
One thing still applies: EMS complements your active training, it does not replace it. That is why the app workouts combine the stimulation with exercises the Virtual Coach demonstrates in videos.
How to train correctly with EMS at home
Training correctly with EMS mainly means good placement, rest periods and looking after the electrodes. Read your device's instructions for use before your first session. Here is how to start with the Beurer EM 95 EMS homeSTUDIO:
- In the “beurer EMS HomeStudio” app, choose a Virtual Coach and a workout. The display and the app show you where the cuffs and electrodes go.
- Moisten the gold contact surfaces of the cuffs with water. The back stays dry.
- Drink at least one glass of water before the workout. Keep drinking enough during and after training as well.
- Increase the intensity of each channel gradually. Set it separately for each body area.
Guided workouts
The app guides you through 20 workouts at three levels of difficulty. You can choose between the “Fitness & Power” and “Relax & Wellbeing” categories.
The Fitness & Power workouts include, for example, “Strong arms”, “Sporty legs”, “Strong core” and “Complete body workout”.
You can put together your own workouts from 50 exercise videos. Statistics and trainer feedback show you your progress. That helps if you would otherwise have no one to guide you when training at home.
Planning rest periods
With the EM 95, you train the same part of the body no more than once a day. Leave at least 24 hours before you train that part again.
An example week: legs on Monday, arms and shoulders on Tuesday, legs again on Wednesday. That way, every muscle group gets its rest day. And you still keep at it every day.
Caring for and replacing the electrodes
Replace the adhesive electrodes with new ones after 20 uses at the latest. If they stop sticking well before then, replace them immediately.
We show you where the electrodes go for individual muscle groups in our article on targeted TENS/EMS use and electrode placement. You will find exercise ideas for the core and legs in our article on EMS training at home for muscle building and stability.
When an EMS device must not be used
EMS training is not right in every situation, and some parts of the body are off limits. An EMS device must not be used if you have a pacemaker or another implanted electrical device, nor during pregnancy. We also strongly advise against TENS/EMS use:
- if you have metal implants
- if you use an insulin pump
- if you have a high fever
- if you have a known or acute cardiac arrhythmia
- if you have a seizure disorder such as epilepsy
- if you have cancer
- after an operation, if strong muscle contractions could affect the healing process
With the EM 95, never apply stimulation near the heart. Stimulation electrodes must not be placed on the front of the ribcage, where the ribs and breastbone are.
Not sure whether EMS training is right for you? Then talk to your doctor first. You will find the full list of contraindications in your device's instructions for use.
Which Beurer device suits which training goal
Which of our devices suits you depends on your goal and on how much guidance you want while training: with the EM 95, the app sets the exercises and the sequence, while on both combination devices you choose the programme and intensity directly on the device. The overview below sums up the decision:
| Your goal | Suitable device | Why |
|---|---|---|
| Full-body training with guidance | Beurer EM 95 EMS homeSTUDIO | 4 separately adjustable channels, 8 electrodes, arm and leg cuffs, app with 20 workouts |
| Individual muscle groups, plus TENS programmes | Beurer EM 89 Heat | 4 channels, 8 electrodes, 32 EMS programmes, TENS and 2 heat settings |
| Compact addition to your training | Beurer EM 49 | 2 channels, 4 electrodes, 32 pre-programmed EMS programmes |
For the whole body
The Beurer EM 95 EMS homeSTUDIO brings EMS training out of the studio and into your home. With 40 EMS programmes, 4 channels and the Virtual Coach in the app, your training becomes structured and flexible.
It suits you if you want to train your whole body without being tied to fixed studio times.
For individual areas and a compact option
If you mainly want to strengthen individual areas and would also like to use TENS programmes, the Beurer EM 89 Heat is a good choice. Its 8 electrodes are designed to cover a wide area.
The Beurer EM 49 is the streamlined option when you want to stimulate one muscle group after a run or alongside strength training. Our comparison of Beurer TENS/EMS devices shows how our TENS/EMS combination devices differ in detail. You will find all models among our EMS devices.
Is your goal the whole body? Then take a look at the Beurer EM 95 EMS homeSTUDIO.
Frequently asked questions
Can an EMS device build thigh muscle?
An EMS device can complement the training of your thigh muscles. The Beurer EM 95 EMS homeSTUDIO has the “Sporty legs” workout with leg cuffs for this. Studies on whole-body EMS found positive effects on muscle mass and leg strength, with active training remaining the foundation.
Which EMS device should I use to build muscle at home?
The Beurer EM 95 EMS homeSTUDIO is designed for full-body training at home, with 4 separately adjustable channels, 8 electrodes, arm and leg cuffs and an app. The Beurer EM 89 Heat suits individual muscle groups, and the Beurer EM 49 is the compact option.
How often can you train with an EMS device?
With the Beurer EM 95 EMS homeSTUDIO, you train the same part of the body no more than once a day. Leave at least 24 hours between two sessions for the same area. You can train different areas on consecutive days.
When should you replace EMS electrodes?
Replace adhesive electrodes with new ones after 20 uses at the latest. If they stop sticking well before then, replace them immediately, as uneven adhesion can lead to skin injuries.
