The Therabody PowerDot 2.0 Duo Really Works, When It Works

Testing fitness gear for WIRED means I work out six days a week, sometimes twice daily. So when I got my hands on the PowerDot 2.0 Duo, I was excited to see whether it could ease my post-workout soreness. At-home devices like this aim to commercialize medical technology that was once reserved for elite athletes. PowerDot was acquired by Therabody in 2021 and is one of the leading gadgets in this space, billing itself as “the world’s first smart muscle stimulator.”

The PowerDot 2.0 combines two noninvasive therapies: neuromuscular electrical stimulation (NMES) and transcutaneous electrical nerve stimulation (TENS). Controlled through a companion app, it’s an intriguing recovery tool with undeniable potential but also notable flaws.

A 2-for-1 Deal

The PowerDot 2.0 uses three adhesive electrodes to deliver electrical pulses to your skin. NMES stimulates motor nerves, mimicking brain signals to trigger muscle contractions. This process can boost blood circulation, help deliver nutrients to issues, and aid recovery from muscle fatigue or injuries.

TENS targets the sensory nerves to temporarily block pain signals and stimulate endorphin production (the body’s natural painkiller). It’s particularly effective for conditions like lower back pain, postoperative discomfort, and dysmenorrhea. Studies actually suggest TENS can offer greater relief for menstrual pain than nonsteroidal anti-inflammatory drugs (like ibuprofen). Together, these technologies intend to address both muscle recovery and pain relief.

While NMES has shown potential in reducing blood lactate levels, an indicator of muscle fatigue, its impact is more supportive than transformative. Also, to reap the benefits, the stimulation must be intense enough to activate muscles without adding to the fatigue.

It’s worth noting that the effectiveness of both technologies can vary depending on factors like body composition and individual thresholds to electrical stimulation. Another disclaimer is that Therabody hasn’t published any clinical data or studies specific to PowerDot, instead referencing general research on NMES and TENS. This lack of information makes it hard to validate the company’s claims about the device’s intended purpose.

Photograph: Boutayna Chokrane

The Duo package includes: two pods, three adhesive electrode pads (one rectangular and two round), two sets of lead cables (10 cm and 30 cm), two micro USB charging cables, and a protective case. It’s portable—smaller than a novel—and easy to travel with. The hydrogel pads last for 20 to 30 sessions before losing their stickiness, at which point they need to be replaced ($18 per Duo set). The app tracks pad lifespan so you don’t have to, and with care, you might eke out a few extra sessions. Just knock on wood you don’t drop one face-down.

Relief, With Caveats

In practice, the PowerDot delivered mixed results. When it worked, it did make me feel less stiff for my next workout. The period pain relief program was my favorite feature, but the pain relief was short-lived, limited to the session’s duration. The tingling sensation can feel uncomfortable, especially at first, but it’s tolerable and you can adjust it to your comfort.

The second pod is a major advantage, letting you target both sides of a muscle group simultaneously. This cuts session times in half and reduces wear on the pads. If you own the Uno, you can upgrade by purchasing a second pod.

PowerDot is fully controlled through its companion app, which allows you to choose specific muscle groups or recovery programs, adjust intensity levels, and track sessions. The app itself makes the experience feel approachable, including for those new to electrical stimulation devices. You’ll need to download the separate PowerDot app, as the device doesn’t sync with the Therabody app—not a big deal, but worth mentioning.