What to Know Before Your First EMS Training Session, According to Our Coaches

Curious about EMS training but not sure what to expect? You're not alone! Many new members arrive with questions about how it works, what to wear, and whether it really delivers results. At E20 Training, our coaches are ready to assist you in making your first session a smooth and science-backed experience.

We sat down with Coach Halli Stewart, also Assistant Manager at our Costa Mesa location, to get her perspective on the most common questions new members ask before or during their first sessions.

Halli has been an athlete her whole life. She started playing soccer at age 3 and went on to play in college, while also earning a degree in psychology. Her background combines the discipline of sport with an understanding of how mindset impacts our health behaviors. She channels her expertise into helping E20 Training members meet their mental and physical health goals, and below, she shares her best tips for new members.

If I've never tried EMS before, what are two things I should know?

Coach Halli: First, EMS training is incredibly time-efficient. Each session is only 20 minutes, yet the science behind EMS makes it highly effective in how it activates your muscles. It's a great fit for people who are new to the gym, have movement restrictions, or want extra support starting their fitness journey.

Second, you don't need any experience at all, so there's no reason to feel nervous. We'll meet you exactly where you are, guide you through the plan step by step, and give you 1:1 coaching along the way. This is the best place to start, because we focus on maximizing your form, helping you understand the exercises, and creating a supportive, safe environment. No judgment — just encouragement.

How often should I come in for EMS training?

Coach Halli: It really depends on your fitness goals and what you're doing outside the studio. For example, if weight loss is your main goal, I'd recommend coming in 2–3 times per week for endurance-focused EMS workouts.

EMS training can also be an excellent cross-training tool to support strength and performance. For strength-focused workouts, I recommend about 72 hours between sessions — roughly two days of rest and recovery, to give your muscles time to adapt. And if you're unsure what your goals are, our coaching team can help you set goals and select a training program during your first session!

When can I expect to start seeing or feeling differences?

Coach Halli: Most members start to notice changes after about 4–6 EMS training sessions, but there's a lot of variability between people. It depends on your individual goals, consistency, and factors like nutrition and what kind of exercise you're doing outside the studio. Some clients feel improvements in muscle activation and energy right away, while visible changes may take a few weeks.

What should my exercise outside the studio look like?

Coach Halli: We know regular physical activity is key for longevity and overall health. And lots of times, starting EMS training can serve as a stepping stone to being more active outside of the studio, too. As you gain strength, you'll start to feel more vibrant in all areas of life!

With any new strength training routine, some level of muscle soreness is expected, and I recommend keeping your off-days simple with active recovery. That could mean going for a walk, doing mobility work, or adding stretching into your bedtime routine. Staying lightly active helps your body recover while keeping you moving.

What's your favorite thing about the studio as a coach?

Coach Halli: My favorite part is getting to know our members and being able to celebrate their progress with them. Watching someone grow stronger, more confident, and more comfortable in their own body is really rewarding. Knowing their "why" — why they're here and what goals they're working toward — is motivating for me, too. It pushes me to keep getting better at my craft so I can serve them well.

At the end of the day, this is a service-oriented profession. At E20 Training, we're not just here to deliver workouts — we're here to serve the whole person.

Key takeaways

• You don't need to be nervous or perfect to show up for your first EMS training session. E20's coaches will tailor the session to your starting point and support you along the way.
• Consistency with exercise is more important than perfection — and with a supportive community, it's easier to stick to your training plan.
• Get started transforming your health by booking your first session today.