You may remember the vibrating belt machines of the mid-20th century that were promoted as a weight loss aid. Fast forward several decades, and now vibration plates are the latest fitness trend once again. Some people claim they are a great alternative workout method with many health benefits. However, researchers continue to study the potential benefits of vibration exercises.
There is a lot of hype about vibration plates, but it’s a little difficult to know the facts. So we spoke to personal trainers and other fitness professionals to find out more about vibration plates and whether you should use them at home.
What is a vibration plate
A vibration plate is an exercise machine that vibrates rapidly while you stand on it. By using a vibration plate, you are performing a full-body vibration exercise where your muscles are forced to contract and relax quickly.
“The purpose of vibration plates is to produce quick vibrations, causing your body’s muscles to contract and relax several times per second,” says Dr. Leah Verebes, a physical therapist and assistant professor at Touro University’s School of Health Sciences. “At a very high frequency, it resembles the spontaneous contractions that occur during exercise.”
“It stimulates subconscious muscle activation every time the machine vibrates, meaning your muscles are being activated far more than they would on a stationary surface,” says Laura Wilson, a personal trainer at Life Time Fishers and director of training and curriculum at Power Plate, a company that makes vibrating exercise machines. There are several ways to use a vibration plate, the most common way being to stand on its rectangular platform. However, you can also do squats or push-ups on it.
Wilson says vibration plates can move in several directions: up and down, side to side, and front to back. The harmonic vibrations rotate 25 to 50 times per second, activating the corresponding muscles. Are there any real benefits to using a vibration plate? Yes, there are health benefits to using vibration plates.
According to Verebes, some of the benefits may include “improved muscle tone and strength, better circulation, higher bone density, improved flexibility and balance, lymphatic drainage, and the potential for weight loss when combined with a healthy diet and regular exercise.”
However, experts agree that vibration plates provide the most benefits when used as part of an overall health and wellness plan. In other words, you shouldn’t expect to lose weight or increase muscle strength just by standing on a vibration plate — even if social media makes it look like that. Instead, experts suggest supplementing vibration exercise with a balanced diet and other healthy habits, including aerobic and strength training.
“Vibration plates are not a magic pill or a substitute for traditional exercise,” warns Michael Bates, a personal trainer and director of TRAINFITNESS.
“The benefits are modest and work best when combined with other types of training.” Still, research indicates that using a vibration plate may have a positive effect on your health. For example, a 2021 study looked at whether whole-body vibration training could improve muscle strength in older adults, concluding that it “may be an alternative exercise method to enhance the effects of strengthening exercises.”
Similarly, a 2007 study examined the effects of whole-body vibration training in men over the age of 60 and found that it “has the potential to prevent or reverse age-related loss of skeletal muscle mass, called sarcopenia.” Other research suggests that vibration-based exercise may help improve bone density, reduce inflammation, ease chronic lower back pain, and more.
Are there any risks of vibration plates? For most people, vibration plates are generally safe. However, like any other form of exercise, they come with some potential risks, including “worsening of existing conditions, temporary dizziness, and joint strain if used incorrectly,” according to Bates.
There are also certain groups of people who should avoid using vibration plates altogether. “Vibration plates should not be used by people who have heart or blood circulation disorders, such as deep vein thrombosis (DVT) or pacemakers; pregnant women; people who have recently had surgery; and people who suffer from severe osteoporosis,” says Verebes.