Abstract

Electrical Muscle Stimulation (EMS) has emerged as an innovative and time-efficient training modality that enhances muscle activation and promotes metabolic adaptations. While its benefits for athletes are well established, its potential for improving body composition among working adults who often face sedentary lifestyles and limited time for exercise remains underexplored. This study examined the effects of EMS training on body composition parameters among working adults with sedentary lifestyles. Thirty participants aged 30–45 years were randomly assigned to either an EMS training group (n = 15) or a control group (n = 15). The intervention lasted eight weeks, with the EMS group completing two 20-minute sessions per week. Body composition variables, including body mass, body fat percentage (%BF), lean muscle mass (LMM), and body mass index (BMI), were measured before and after the intervention using bioelectrical impedance analysis (BIA). Results showed that the EMS group demonstrated significant reductions in body fat percentage (−3.4%, p < 0.01) and BMI (−1.1 kg/m2, p < 0.05), along with a significant increase in lean muscle mass (+1.8%, p < 0.05), whereas no significant changes were observed in the control group. These findings suggest that EMS training is an effective and time-efficient approach for improving body composition among working adults, offering a practical alternative for individuals with limited time to engage in conventional exercise.

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