Here's What to Know About the Benefits of Vibration Plates & How to Use Them
As far as trendy fitness gadgets go, vibration plates certainly do have some enticing potential benefits. By encouraging muscles to contract and relax rapidly and repeatedly, these machines promise to build muscle, burn fat, improve balance, and boost blood flow, among other perks.
All that said, vibration plates can be pricey. So, what does the research say about the risks and rewards of using them? And ultimately, are they worth the investment?
We interviewed fitness industry experts to find out.
How Do Vibration Plates Work?
First things first. What is a vibration plate?
As the name suggests, these machines are designed to create super-fast vibrations. When you stand (or sit) on them, those vibrations cause your muscles to quickly contract and release anywhere from 20 to 50 times per second.
Some vibration plates move in a vertical up and down motion, some move back and forth more like a see-saw, and some do both.
What Are the Benefits of a Vibrating Plate?
Jason Kozma, a certified personal trainer, notes that vibration plates are not a replacement for resistance or strength training -- but rather, a complementary addition.
According to Kozma, using vibration plates can help to increase muscle activation during exercises like squats, lunges, and planks, so you get more out of them. A small 2021 study supported this, demonstrating that whole-body vibration training can improve physical performance in strength workouts.
Because vibration plates can add a stability challenge, Kozma says they can also enable you to improve your balance and coordination, according to recent research.
And if you're looking to maintain or increase bone density as you age, Kozma notes that vibration plates can help by creating tiny, rapid muscle contractions and ground-reaction forces that stimulate the bones. A 2023 review revealed that vibration training can promote the production of cells that make up new bone tissue, while also encouraging blood flow to the bones.
Sarah Bowmar, a certified personal trainer and founder of Bowmar Nutrition, also points out that vibration plates can promote lymphatic drainage. And since studies have shown that vibration plates significantly boost blood flow to the muscles, using them may also help you to recover faster from workouts -- reducing swelling, stiffness, and soreness.
One 2019 review found that people who participated in whole-body vibration therapy did experience fat loss (but only over the long term, and not in studies that lasted six months or less). This may be due to the fact that, according to a 2018 study, whole-body vibration training can significantly increase the energy expenditure (and thus, the calorie burn) of exercise.
Other potential benefits of using a vibration plate include improved joint mobility and flexibility, as well as increased levels of serotonin -- a neurotransmitter that regulates mood, sleep, and appetite -- in the brain.
Who Can Not Use a Vibration Plate?
Vibration plates are safe for most people -- but they're not for everyone.
Make sure to consult your doctor first before adding one to your routine. Using a vibration plate may be risky if you have:
* A blood-clotting disorder
* Vertigo
* Epilepsy
* High blood pressure
* History of heart attack or stroke
* A recent surgery or serious injury
* A pacemaker or other implanted medical device
* Advanced osteoporosis
How to Use Vibration Plates
Bowmar uses a vibration plate every morning for 10 minutes -- but if you're a beginner, it's best to start low and slow with two to three short sessions a week. As your body adapts, you can gradually increase your usage to five or more sessions a week lasting up to 20 minutes.
Always check the instruction manual on your vibration plate to see which exercises are suitable to perform on it, as this can vary from model to model.
When you're setting up your vibration plate, make sure to place it on a flat, stable surface. Only do exercises on the vibration plate that you feel comfortable and confident doing on the floor. While there are lots of different static and dynamic moves you can try on the plate, here are some expert-recommended exercises to get you started:
* Squats
* Pushups
* Planks
* Lunges
* Calf Raises
By the way: you don't necessarily need to use a vibration plate during your workout -- you can also incorporate one into your post-workout recovery routine for some muscle relaxation.
Looking for the best vibration plates? After testing a handful of best-selling models, our top pick is the Merach Whole Body Vibration Plate -- which vibrates up to 50 times per second. It's lightweight, compact, and easy to store, portable enough for travel, and user-friendly. And the intuitive control panel allows you to quickly and conveniently adjust the speed as needed -- with 10 different levels to choose from. Did we mention that the plate is Bluetooth-enabled and has built-in speakers? That means you can play all your favorite music to power you through your workout simply by pairing your phone to the machine.