Vibration plates are all the rage right now. They claim to help you lose weight or build muscle — all while standing on the vibrating surface. But is this for real? Does standing on a shaking platform really help you get stronger or shed pounds, or is it just another short-lived trend? To find out, we talked to personal trainers and other fitness experts.
These experts explained how vibration plates are supposed to work, the benefits you might get from using them, the risks you should watch out for, and the right way to add them to your routine if you want to give them a try.
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Whole-body vibration plates are a form of exercise machine that shakes rapidly when you stand on them. When you stand on a vibration plate, you’re engaging in a full-body vibration exercise, where your muscles are forced to contract and relax quickly.
“The purpose of vibration plates is to generate quick vibrations that cause your body’s muscles to contract and relax several times per second,” says Leah Verebes, a physical therapist and assistant professor at Touro University’s School of Health Sciences. “At a far greater frequency, this resembles the spontaneous contractions that take place during exercise.”
“This stimulates a subconscious muscle activation each time the machine moves, meaning your muscles are activating far more than they would on a stable surface,” says Laura Wilson, a personal trainer at Life Time Fishers and director of training and curriculum at Power Plate, a company that produces vibrating exercise machines.
There are several ways to use a vibration plate, the most common being standing on its rectangular platform. However, you can also perform squats or push-ups on it.
However, experts agree that vibration plates offer 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 seem so. Instead, experts suggest supplementing vibration exercise with other healthy habits, including a balanced diet and aerobic and strength training.
“Vibration plates are not a magic bullet or a replacement for traditional exercise,” warns Michael Betts, a personal trainer and director at TrainFitness. “The benefits are modest and work best when combined with other forms of training.”
Still, research indicates that using vibration plates can have positive effects on your health. For example, one 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 boost the effect of strengthening exercise.”
Vibration plates are generally safe for most people. However, like any other type of exercise, they come with a few potential risks, including “aggravation of existing conditions, temporary dizziness and joint stress if used incorrectly,” according to Betts.
Even if you don’t have one of these conditions, it’s still a good idea to talk to your doctor before getting on a vibration plate.
It’s also worth mentioning that a 2015 study discovered a link between regular exposure to whole-body vibration and a higher risk of lower back pain and sciatica. However, the participants in that study were regularly exposed to vibration as part of their jobs, so the results may not apply to vibration plate users.
How often should you use a vibration plate?
If you’re new to whole-body vibration training, it’s important to start slowly.
“To allow the body to adapt to vibrations, beginners should start with 5 to 10 minutes at a low intensity,” says Verebes. “Moderation is key, as excessive use may lead to fatigue or injury.”
“Combine both approaches — use static holds to build comfort and awareness, then move for optimal results,” he says. “Form and progression are key regardless of whether you’re moving or holding positions.”
Are vibration plates good for you?
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