7 Benefits of Vibration Plates to Shake Up Your Fitness Routine

Whole-body vibration training can shake up your workouts, literally and figuratively. It requires a vibration plate, which is a vibrating platform that may have handles. The platform shakes as you stand, sit, or lie on it while exercising. 

Vibration plates have different frequency levels. The higher the frequency, the more intense your workout will be. You can adjust the intensity based on your fitness level. Plates vary in size and price, but many are suitable for home use.

There are a lot of claims about the health benefits of vibration plate training. But do vibration plates really work? Here’s a look at what the research shows about the possible benefits of vibration plates and how to use them safely. 

1. Increase circulation

Healthy circulation is essential for everything from immune function to wound healing. Your blood flow brings oxygen and nutrients to your body, allowing it to work properly. 

Exercising on a vibration plate may increase circulation. Research suggests that vibration boosts blood flow by making muscles contract and by widening blood vessels. 

2. Strengthen muscles

Experts recommend that adults do at least two muscle-strengthening workouts per week. You can work toward that goal by doing bodyweight exercises on a vibration plate.

Vibration training has been shown to increase muscle mass and strength in older women and men. In one study, older adults did strength-training exercises after standing on a vibration plate for 20 minutes. They had more lower-body strength and better physical performance than a control group who did strength-training exercises after stretching.

Training with a vibration plate might help you build more muscle than training without one, said Kyle Zagrodzky, the founder and CEO of OsteoStrong, a health center that uses special equipment to strengthen bones, muscles, and joints.

The vibrating platform causes your muscles to contract as you try to remain steady on the plate. These reflexive contractions can help you get stronger by activating more muscles while you exercise. The contractions may also release more testosterone and human growth hormone, which is critical for muscle growth and repair. 

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3. Promote weight loss

Regular cardio and strength training can help you lose weight. Adding vibration training while you exercise might help burn slightly more calories and support weight loss. 

"Weight loss is more of a function of diet than exercise," said Zagrodzky. But exercising on a vibration plate makes your muscles work harder. That can help you burn more calories than you would during a standard workout. It may also work because gains in muscle mass improve metabolism. This may be able to speed up weight loss when paired with proper dieting, Zagrodzky explained.

That said, research is mixed on how well vibration plates work for weight loss. For example, some studies suggest that vibration training may result in some fat loss. Other research suggests it may not significantly reduce body fat percentage.

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4. Improve balance

Unstable surfaces make it challenging to balance yourself. And vibration training acts like an unstable surface. The shaking plate creates instability that activates your neuromuscular system. Your neuromuscular system, which includes your muscles and nerves, allows you to move your body.

Exercising on a vibration plate can improve balance, coordination, and movement. One study tested the training method among middle-age and older adults. After 8 weeks of vibration plate training, they had better sit-to-stand performance. The researchers noted that this benefit might be linked to better muscle function and proprioception (your body’s ability to sense its position and movement). 

5. Support strong bones

Weight-bearing exercises make you work against gravity while standing and supporting your body weight. They increase the load on your bones, keeping them healthy and strong. Examples include walking, hiking, and stair climbing. Some standing vibration plate exercises might fit the bill too.

Studies have shown that vibration training may increase bone mineral density in women with osteoporosis. But some research suggests that the increase isn’t significant.

It might be worth trying. But talk to a healthcare professional first if you have osteoporosis or other health conditions. Vibration plate training shouldn’t replace any traditional treatment. 

6. Aid muscle recovery

When you think about exercise recovery, a massage gun is one of the tools that might come to mind. The vibration from the gun can help stretch and soothe sore muscles after exercise. You can think of a vibration plate as a full-body massage gun. 

Active stretching after a workout is also important for recovery. But many people skip the cooldown after exercise. “Vibe plates may keep people interested in stretching,” said Zagrodzky. And there are many stretching routines you can try on a vibration plate, he said.

The training method may boost recovery by increasing circulation, reducing inflammation, and releasing tense muscles. One small study found that whole-body vibration reduced muscle soreness after exercise in elite hockey players.

7. Chronic pain

Vibration plates may help some people with certain types of chronic pain, but the research is limited and mixed. Some studies suggest that vibration therapy may provide relief for people with chronic lower back pain. But it’s unlikely to bring significant relief by itself. Adding vibration to an exercise program or physical therapy will likely deliver better results than vibration alone. 

Consult with a healthcare professional or physical therapist before trying vibration plates for chronic pain. They can help you figure out if vibration therapy may help your type of pain and suggest appropriate exercises. 

Are there disadvantages to vibration plates?

There are disadvantages to vibration plates, but it depends on the individual. For example, vibration plates can make some people feel dizzy or disoriented. And while they might improve your balance, vibration plates can be risky if you have balance problems. The shaking platform could increase your risk of falling.

Some people shouldn’t use vibration plates without the approval of a healthcare professional. This includes people who:

• Are pregnant

• Are recovering from surgery or injury

• Have epilepsy, diabetes, or cardiovascular conditions

• Have an implantable device, such as a pacemaker

Vibration plate exercises

A benefit of vibration plate training is that you can do the same exercises you would without the plate. The plate just adds more of a challenge.

If you’re new to vibration exercises, look for vibration plates with a wide platform and handles for more stability. Start with a lower frequency (oscillation per second) and build up from there. 

Here are a few vibration plate exercises to get you started.

Squats

Squats help strengthen your core, legs, and glutes.

• Step 1: Stand on the plate with your feet hip-width apart.

• Step 2: Bend your knees until your thighs are parallel to the floor, or to where your range of motion allows.

• Step 3: Straighten your legs to return to the starting position.

• Step 4: Continue for 30 seconds. 

Planks 

Planks are a great total-body exercise. Perfecting your form while using the vibration plate might take some time. You can try practicing on the plate without vibration first.

• Step 1: Place your elbows on the vibration plate directly under your shoulders with your palms flat.

• Step 2: Step your feet back until your body is in a straight line and is completely supported by your elbows.

• Step 3: Hold for 30 seconds.

Push-ups

Push-ups are a great way to target upper-body muscles in your chest, arms, and back.

• Step 1: Start in a high plank position, with your hands on the plate, slightly wider than your shoulders.

• Step 2: Bend your elbows to a 45-degree angle, bringing your chest to the plate.

• Step 3: Push away from the plate to straighten your arms, and return to the starting position.

Step 4: Continue doing push-up repetitions for 30 seconds. 

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Written by:

Brittany Hammond, CPT

Brittany Hammond, CPT, has been a fitness instructor since 2017, and has been writing about fitness as a freelancer since 2020. She has been published in Livestrong.com, Health.com, Verywell Fit, Well+Good, and POPSUGAR.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Farzon A. Nahvi, MD

Farzon Nahvi, MD, is an emergency medicine physician and author of “Code Gray: Death, Life, and Uncertainty in the ER.” He works at Concord Hospital in Concord, New Hampshire, and teaches at the Geisel School of Medicine at Dartmouth.

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