A PT's Picks for the Best EMS Machines for Muscle Growth and Recovery
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If you’re on a mission to grow muscles and promote recovery after your workouts, you’re likely already well-versed in protein powder, creatine, and massage guns. But there’s another piece of equipment that's worth your time: a muscle stimulator.
“Muscle stimulators are worth the investment if you’re looking to take your workouts to the next level, speed up recovery, or if you’re returning from injury,” says Kyle Sanchez, PT, DPT, CSCS, a physical therapist and certified strength and conditioning specialist at Bespoke Treatments NYC. “These devices mimic signals from your brain to your muscles causing them to contract and relax the same way they would during normal exercise, without putting increased stress on your joints.”
The benefits are vast, but a muscle stimulator typically offers different modes, settings, and available programs to build stronger muscles, increase endurance, accelerate recovery, soothe sore muscles, and improve blood circulation, says Hooman Melamed, MD, a board-certified orthopedic spine surgeon and founder of The Spine Pro. That said, electrical muscle stimulation should not be used entirely in place of an exercise routine or rehab program, he says.
The best muscle stimulators can help boost strength and accelerate recovery, so here are our top picks and how we came to them.
What to Consider
Adjustability and Modes
A high-quality muscle stimulator should include various modes and programs along with an adjustable current flow and intensity to effectively treat different muscle types and needs, says Dr. Melamed. For example, if you’re utilizing the muscle stimulator for rehab and injury purposes, you want a device that has neuromuscular electrical stimulation (NMES) capabilities since these machines will help stimulate motor neurons and muscle fibers, says Andy Fata-Chan, PT, DPT, a physical therapist and founder of Moment Physical Therapy and Performance. If you’re looking for more pain relief, opt for a device that includes transcutaneous electrical nerve stimulation (TENS), which stimulates sensory neurons and delivers lower voltages for pain management, he says.
It’s also best to shop for a device that offers a variety of programs and modes for strength, recovery, pain relief, and relaxation, so you can cater to a range of needs and get more bang for your buck, says Sanchez.
Accessibility
A muscle stimulator must be user-friendly, so Sanchez recommends shopping for a device with a simple interface and included training manual. This will ensure you can effectively use the device and all its capabilities without issue. Some devices also include a designated app for guided tutorials and programs to eliminate the guesswork.
The device should also be accessible for on-the-go, so choose a muscle stimulator that’s compact, lightweight, portable, and easy to store, says Sanchez.
Battery Life
No one wants their muscle stimulator to die five minutes into treatment, so choose a device that has a reliable battery life, says Sanchez. Ideally, your muscle stimulator should last at least a few hours without requiring a charge. If the device doesn’t explicitly state the battery life, ensure it’s easily chargeable with a USB or USBC charging port, says Dr. Melamed.
Comfort
A muscle stimulator should be comfortable to wear, Dr. Melamed says. It should not burn or irritate your skin and should be easily adjustable for a customized fit depending on your body type and targeted area, he says. It’s also best to find a device that comfortably fits various areas of the body, whether that be the abs, legs, arms, or back.
How we chose
Men’s Health editors, including contributor Andi Breitowich, consulted an orthopedic surgeon and two physical therapists to determine what factors make the best muscle stimulators stand out from the rest. We also researched the bestselling, most popular muscle stimulators and combed through extensive testing notes to narrow down the top five picks. Each option on this list was ranked based on key features like accessibility, battery life, and the range of programs.
If you’re ready to expedite recovery and take your workouts to the next level, keep scrolling for the best muscle stimulators based on your specific needs, according to experts.
Therabody PowerDot 2.0 Uno
Among the many muscle stimulators we tested, the Therabody PowerDot 2.0 Uno hits all our best marks thanks to its powerful stimulation, lightweight design, easy interface, and long battery life (up to 20 hours!). The device connects via Bluetooth and works with an app that offers guided programs for performance, wellness, and pain, says Sanchez. The PowerDot also includes a wide range of modes for targeted warm-ups, massage, pain relief, and strength, and the electrodes are applied wirelessly which is great for portability, he says.
Men’s Health fitness and commerce editor, Charles Thorp, also gives the PowerDot high remarks. “Off the rip, I was impressed by the app and the product’s ability to bring concentrated relief to sore muscles,” he says. “There are a few different ways to attack sore muscles, like foam rollers or massage guns, but the PowerDot system provides a great hands off option.”
Thorp also raves about the battery life and compact design which makes it great for travel and on-the-go workouts. “Being someone that trains to the point of almost over training, having recovery modalities like the PowerDot is worth it,” he says.
Therabody PowerDot 2.0 Uno
$199.00
Beurer EM59 Digital TENS/EMS Device with Heat
The Beurer Digital TENS +EMS Device is a great budget-friendly option that doesn’t compromise on quality or accessibility. The electrodes can be easily put onto your abdomen, arm, leg, or calf, and offers direct electrical stimulation to the targeted area. The simple interface also allows you to select one of the 44 treatment programs or program your own customized routine.
Not only that, but this product also can provide heat to the treatment area, which makes it a standout amongst the crowd. The combination of the EMS with the heat makes for a powerful pairing for those looking for recovery, as well as the muscle growth. The four modules come with gels that allow you to easily apply them to your targeted muscles.
The battery life is great and the machine is charge via USB-C in a few hours. The battery lasts for more than a dozen 30-minute treatments, which is pretty impressive when you consider the additional functionality.
Beurer EM59 Digital TENS/EMS Device with Heat
amazon.com
$109.99
Compex Performance 3.0 Muscle Stimulator
Unlike the above two products on the list, the Compex Performance 3.0 Muscle Stimulator contains an operational control box from which the electrode sensors are attached, says Dr. Melamed. So, users apply the sensors to the affected area and control each one using the hand-held device, he explains. In particular, the design and TENS kit is especially beneficial for stimulating sensory neurons and managing pain, adds Fata-Chan.
The unit comes with multiple settings tailored for strength, endurance, recovery, and pain-relief, and Sanchez says the interface is simple to use. It’s compact enough to throw in your gym bag or take to a sporting event, and the 8 hour battery life is reliable before, during, or after a workout. When you’re extra sweaty, the silicone case also prevents water damage and helps improve grip.
Compex Performance 3.0 Muscle Stimulator
amazon.com
$165.00
MarCoolTrip MZ Electronic Muscle Stimulator
If you’re looking for a full-body device that covers a large surface area, Dr. Melamed says the MarCoolTrip MZ Electronic Muscle Stimulator is your pick. The user-friendly product works on the abs, arms, calves, and legs (though it may be too small to fit entirely around larger thighs), and the 25 modes are easy to adjust depending on your needs, he says.
The neoprene material fits comfortably against the skin to deliver stimulation without causing irritation, and the control panel is fixed directly on the belt for convenient use. Similar to other devices, just note the belt should be moist before use, so a mist bottle or nearby water source is necessary. The battery life is not explicitly stated, but the controller is easily chargeable with a USB cable.
MarCoolTrip MZ Electronic Muscle Stimulator
amazon.com
$89.95
Chattanooga Primera TENS/NMES Unit
The Chattanooga Primera TENS/NMES Unit is a great medical-grade device usually found in healthcare facilities, says Fata-Chan. It offers eight TENS programs and six NMES programs for a range of needs, and the powerful electrical pulses are designed to reduce muscle spasms, tone weak muscles, and enhance healing through repeated muscle contraction, he explains. Plus, within the eight TENS treatment options, you can select either continuous, burst, or modulated modes for a personalized treatment.
The device is lightweight and includes a carrying case for easy transportation, however the patches themselves cover a smaller surface area compared to other options on the list. The exact battery life is not stated, but a symbol will flash when the battery goes below 6.9 volts, so you know when it’s time to charge.
Chattanooga Primera TENS/NMES Unit
amazon.com
$119.00
Meet The Experts
Hooman Melamed, MD, is a board-certified orthopedic spine surgeon and founder of The Spine Pro.
Andy Fata-Chan, PT, DPT, is a physical therapist and founder of Moment Physical Therapy and Performance.
Kyle Sanchez, PT, DPT, CSCS, is a physical therapist and certified strength and conditioning specialist at Bespoke Treatments NYC.
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