Compex Ultimate and Muscle Health: Build Strength for an Active Future

What if looking after your muscles today were one of the best investments you could make in staying active tomorrow?

When we think about looking after our health, nutrition, sleep and cardiovascular exercise often come to mind first. Yet another important factor can be overlooked: muscle health.

Your muscles do far more than help you train. They support everyday movement, physical strength, mobility and your ability to remain independent as you get older.

Observational research has also found associations between greater muscular strength and more favourable long-term health outcomes. However, these findings show an association, not proof that muscular strength directly causes a longer life. For example, a prospective study of 8,762 men found that muscular strength was inversely associated with all-cause mortality after adjustments for cardiorespiratory fitness and other potential confounders.[1] [bmj.com]

A systematic review and meta-analysis of prospective cohort studies also found that muscle-strengthening activity was associated with a lower risk of several health outcomes. The authors nevertheless described the overall certainty of much of the evidence as low or very low, highlighting the importance of avoiding causal or guaranteed claims.[2] [bjsm.bmj.com]

That is why muscle health should not become a priority only when you begin to notice the effects of ageing. It is something you can support throughout life.

UK physical activity guidelines recommend that adults undertake muscle-strengthening activities involving the major muscle groups on at least two days each week. The same guidance emphasises that strength, balance and physical activity help support physical function and independence over time.

The earlier you build strength training and sustainable movement habits into your routine, the better prepared you may be to support your long-term muscle health.

The goal is not simply to recover strength after it has declined. It is to look after your body today so that you can continue doing what matters to you tomorrow.

Why Muscle Health Matters More Than You May Think

Many of us do not think about our muscles until everyday activities begin to feel harder than they used to.

Climbing the stairs. Carrying a suitcase. Enjoying a hike. Going for a run. Playing with your children or grandchildren.

All these activities have something in common: they depend on muscles that can respond effectively to physical effort.

Maintaining strong, functional muscles supports your ability to move, exercise and enjoy an active lifestyle. That is why muscle health is not simply about physical appearance or the number on the scales. It is also about what your body can do.

Muscle mass matters not only because of how it looks, but because of everything it can help you continue to do.

Muscle Loss Can Begin Earlier Than You Expect

Muscle mass and strength can decline as part of the ageing process. But there is no need to wait for that decline to become noticeable before taking action.

The updated UK Chief Medical Officers’ guidance explains that strengthening activities can help adults maintain strength and delay the natural decline in muscle mass and bone density that occurs with age.

A combination of strength training, regular physical activity, appropriate nutrition and recovery provides the foundation for building and maintaining muscle.

Developing these habits now is a practical way to support your strength, movement and physical function over the longer term.

Beyond the Scales: Focus on How You Feel and Move

Body weight alone does not tell you everything about your body composition or muscle health.

Two people of a similar weight may have very different levels of muscle mass, muscular strength and functional capacity. It can therefore be more useful to look beyond kilograms and consider:

• How comfortably can you move?
• How does your body respond to physical effort?
• Can you perform the activities that matter to you?
• Are you maintaining or improving your strength over time?

The objective is not simply to change how your body looks. It is to support the physical capabilities that help you enjoy everyday life.

How to Support Muscle Mass and Muscle Health: Four Core Habits

Strong, functional muscles are built through consistency. There is no single shortcut: muscle health depends on several complementary habits.

1. Stay Physically Active

Walking, cycling, running, playing sport and other forms of physical activity help reduce sedentary time and keep your body moving.

Choose activities that you enjoy and can realistically incorporate into your routine. A sustainable approach is usually more valuable than trying to change everything at once.

UK guidance encourages adults to be active every day and recommends at least 150 minutes of moderate-intensity activity, or 75 minutes of vigorous-intensity activity, each week, alongside muscle-strengthening activity.

2. Include Strength Training

Strength training is one of the most important tools for building and maintaining muscle mass and muscular strength.

You can train using:

• Free weights
• Resistance bands
• Resistance machines
• Bodyweight exercises
• Functional movements such as lifting, carrying or stair climbing

The exercises, load, volume and intensity should be appropriate for your experience, physical condition and goals.

For more background on electrostimulation and how it may fit alongside training, read:

3. Prioritise Recovery

Rest, sleep and appropriate nutrition are part of the adaptation process that follows exercise.

Combining training with sufficient recovery can help you maintain a more sustainable routine and prepare for future sessions. Recovery should therefore be considered part of your training plan, rather than something separate from it.

Explore the research available through Compex.

4. Be Consistent

Work, travel and everyday responsibilities can make it difficult to follow a routine perfectly.

The key is to find a strategy that fits your lifestyle and can be maintained over time. A realistic programme that you follow consistently is more useful than an ambitious plan that quickly becomes unsustainable.

Looking after your muscles is a long-term commitment. Having the right tools may help you complement the work you are already doing.

What Is Electrical Muscle Stimulation?

Electrical muscle stimulation, or EMS, uses controlled electrical impulses delivered through electrodes placed on the skin to produce muscle contractions.

The impulses activate the motor nerves associated with the targeted muscles. Depending on the selected programme, intensity, electrode placement and intended use, EMS may be incorporated into a wider training, conditioning or recovery routine.

Compex describes EMS as a complementary technique that uses electrical impulses to activate motor nerves and produce electrically induced muscle contractions. It also states clearly that electrostimulation is intended to complement, rather than replace, voluntary training. 

To understand the technology in more detail, visit this page. 

What Does the Research Say About EMS and Muscle Strength?

Scientific research has investigated electrical muscle stimulation and neuromuscular electrical stimulation — NMES — as potential tools for supporting certain measures of muscular strength.

A 2023 systematic review examined EMS used alone or alongside voluntary resistance training in healthy adults. The included studies reported strength improvements, but the researchers also highlighted substantial variation in study methods, participants and stimulation protocols. They found no improvement in strength-related functional outcomes and could not determine an optimal EMS treatment duration, intensity, pulse or frequency.[3] 

Another systematic review examined NMES applied during voluntary muscle contractions. Most of the included studies reported muscle-strength improvements that were comparable with or greater than voluntary training alone. However, results for muscle mass were mixed, and differences in stimulation methods and exercise protocols created meaningful inconsistencies between studies.[4]

These findings suggest that EMS may be a useful complementary training tool, but outcomes are influenced by factors including:

• The selected programme
• Stimulation intensity
• Electrode placement
• Session frequency
• The muscle group being targeted
• Whether EMS is combined with voluntary exercise
• Individual characteristics and training status

EMS should not be positioned as a guaranteed way to build muscle, improve performance or produce a specific health outcome.

Its value lies in providing an additional way to stimulate selected muscles within an appropriate physical activity and strength-training strategy.

Compex Ultimate: EMS to Complement Your Routine

Strength training and regular physical activity remain central to supporting muscle health. However, technologies such as electrical muscle stimulation can provide an additional way to complement muscular work.

Compex Ultimate uses EMS technology to help you incorporate electrical muscle stimulation into your physical preparation, muscle-conditioning and recovery routine.

It should be used in line with the device instructions, with the correct programme and electrode placement for your intended objective.

How Can Compex Ultimate Complement Your Training?

Depending on your goals, programme selection and the device instructions, Compex Ultimate may be incorporated into your routine in several ways.

Complement Muscular Training

EMS programmes can provide additional electrically induced muscle contractions alongside an existing physical training plan.

Target Specific Muscle Groups

Electrodes can be positioned over selected muscles in accordance with the placement guidance provided for the relevant programme.

Support Physical Preparation

EMS can be integrated into a structured routine that also includes voluntary exercise, progressive strength training and appropriate recovery.

Complement Recovery Strategies

Specific recovery programmes may be used alongside established recovery habits such as rest, sleep, nutrition and appropriate training management.

Individual experiences and outcomes can vary according to programme choice, application, intensity, consistency and personal characteristics.

EMS may be particularly relevant to active people who want to add another tool to their routine — without replacing the basic habits that support muscle health.

Responsible-use note: Always follow the product instructions and applicable contraindications. If you have a medical condition, health concern or have not exercised for some time, seek advice from an appropriate healthcare professional before beginning a new exercise routine.

Want to Explore EMS as Part of Your Routine?

Discover how Compex Ultimate may complement your physical preparation, strength-training and recovery habits.

Build Strength Today to Keep Doing What You Love Tomorrow

Looking after your muscles is not only about improving your current performance. It is also about supporting your ability to move, remain active and enjoy the activities that matter to you over time.

That might mean continuing to run, enjoying a long bike ride, exploring new trails, travelling or sharing active moments with the people you love.

The foundations remain the same:

• Regular physical activity
• Strength training
• Appropriate nutrition
• Sufficient recovery
• Long-term consistency

Resistance training is widely recognised as an important component of healthy ageing and physical mobility.[5] [pubmed.ncb...lm.nih.gov]

And if you are looking for an additional tool to complement your muscular work, electrical muscle stimulation may have a place within that wider strategy.

Ready to add EMS to your physical preparation?

Explore Compex Ultimate, learn about its programmes and find out how it could fit into your existing training routine.

🙋Frequently Asked Questions

❓Why is muscle health important for healthy ageing?

Muscle health supports strength, mobility, physical function and the ability to carry out everyday activities. Maintaining strength can help you remain active and independent as you get older. Research has also identified associations between greater muscular strength and more favourable long-term health outcomes, although observational studies cannot prove that strength alone causes these outcomes. [bmj.com]

❓What is the best way to maintain muscle mass and strength?

The foundations are regular strength training, an active lifestyle, appropriate nutrition, recovery and consistency. UK guidance recommends working all major muscle groups through strengthening activities on at least two days each week.

❓What is electrical muscle stimulation?

Electrical muscle stimulation, or EMS, uses electrical impulses delivered through skin electrodes to activate motor nerves and produce muscle contractions. Programme choice, intensity and electrode placement influence how the stimulation is applied. [compex.com]

❓Does EMS replace strength training or physical exercise?

No. EMS should be used as a complement to voluntary exercise, not as a replacement for strength training, cardiovascular activity or everyday movement. Compex likewise describes electrostimulation as a complementary, non-substitutive technique. [compex.com]

❓Can EMS increase muscle strength?

Systematic reviews have reported favourable outcomes for certain measures of muscular strength. However, protocols differ considerably between studies, functional improvements are not consistently demonstrated and the optimal stimulation settings remain unclear. Results therefore cannot be guaranteed and will vary between individuals and applications. [us-prod.as...rosoft.com], [pubmed.ncb...lm.nih.gov]

❓Does EMS build muscle mass?

The available evidence is less consistent for muscle mass than it is for some measures of muscular strength. One systematic review found mixed muscle-mass results among the studies that measured this outcome. EMS should therefore not be presented as a guaranteed muscle-building solution. [pubmed.ncb...lm.nih.gov]

❓How can Compex Ultimate fit into a training routine?

Compex Ultimate can be used as an additional EMS tool within a routine that already includes physical activity, voluntary strength training and recovery. It may help users apply stimulation to selected muscle groups through appropriate programmes, provided it is used in accordance with the device instructions.

Scientific References

1. Ruiz JR, Sui X, Lobelo F, et al. Association between muscular strength and mortality in men: prospective cohort study. BMJ. 2008;337:a439. doi: 10.1136/bmj.a439.

2. Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine. 2022;56(13):755–763. doi: 10.1136/bjsports-2021-105061.

3. Mukherjee S, Fok JR, van Mechelen W. Electrical Stimulation and Muscle Strength Gains in Healthy Adults: A Systematic Review. Journal of Strength and Conditioning Research. 2023;37(4):938–950. doi: 10.1519/JSC.0000000000004359.

4. Borzuola R, Laudani L, Labanca L, Macaluso A. Superimposing neuromuscular electrical stimulation onto voluntary contractions to improve muscle strength and mass: a systematic review. European Journal of Sport Science. 2023;23(8):1547–1559. doi: 10.1080/17461391.2022.2104656.

5. McLeod JC, Stokes T, Phillips SM. Resistance Exercise Training as a Primary Countermeasure to Age-Related Chronic Disease. Frontiers in Physiology. 2019;10:645. doi: 10.3389/fphys.2019.00645.