Are Vibration Plates a Magic Bullet for Losing Weight and Gaining Strength? We Asked the Experts

CNET

a day ago

If you're on a personal fitness journey, finding the best ways to lose weight and build muscle isn't easy. There are tons of options, from weight training to aerobics to vibration plates. Does standing on a platform that vibrates really help you lose weight and gain muscle? Are vibration plates actually effective, or just the newest fitness fad?
To find out if you should add a vibration plate to your workout routine, we asked personal trainers and other fitness experts about its benefits, risks, how to use it and more.
What is a vibration plate?
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 Dr. 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.
Wilson says vibration plates can move in multiple directions: up and down, side to side and front to back. The harmonic vibrations move between 25 to 50 times per second, activating the corresponding muscles.
Vibration plate benefits
Yes, there are health benefits to using vibration plates. According to Verebes, some of the advantages may include "improved muscle tone and strength, better circulation, higher bone density, improved flexibility and balance, lymphatic drainage and the possibility of weight loss when paired with a healthy diet and regular exercise."
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."
Similarly, a 2007 study investigated the effects of whole-body vibration training in men over 60 and found that it has the "potential to prevent or reverse the age-related loss in skeletal muscle mass, referred to as sarcopenia."
Other research suggests that vibration-based exercise may help improve bone mass density, reduce inflammation, alleviate chronic low back pain and more.
Vibration plateVibration 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.
There are also certain groups of people who should avoid using vibration plates altogether. "Vibration plates shouldn't be used by anyone with cardiac or circulatory disorders, such as deep vein thrombosis (DVT) or pacemakers; pregnant women; people who have just had surgery; and people who have severe osteoporosis," Verebes says.
"People with pre-existing disorders, including herniated discs, joint issues or acute inflammation, may experience worsening symptoms when using vibration plates," she adds. "The vibrations may also be disconcerting to people who have inner ear problems or balance abnormalities."
Verebes points out that "excessive use or high-intensity vibrations may strain ligaments, muscles or joints."
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."
As a beginner, it's best to limit yourself to two to three sessions per week, says Betts. Over time, you can work toward longer and more frequent sessions. "As your body adapts, you can increase to 15- to 20-minute sessions up to 3 to 4 times a week," he says. "Never go over 30 minutes, as this can cause fatigue and joint stress."
For proper recovery, Betts also recommends leaving at least 24 hours between vibration plate sessions. "Listen to your body and adjust accordingly," he advises. "Quality of movement matters more than duration."
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Vibration plate exercises
To use a vibration plate, you can simply stand in place with slightly bent knees. You can also engage in other exercises -- like squats or push-ups -- while using the machine.
"Incorporating exercises such as squats, lunges, planks, push-ups and core workouts enhances results by engaging more muscle groups and boosting calorie burn," says Verebes.
If you're up to the challenge, here are three vibration plate exercises to try, as recommended by Wilson:
Push-ups
"Push-ups work your chest and shoulders -- and doing them on a vibration plate activates many more muscle fibers per second than if you were to do them on the floor," says Wilson.
To perform a push-up on a vibration plate, follow these steps:
Get into a high plank position by placing your palms flat on the platform and stretching your legs long behind you. Lower into a push-up position slowly. Your chest should come close to touching the platform. Perform three sets of 10 reps, taking 30 seconds of rest between each set.
High plank holds
You can also use a vibration plate to perform a high plank hold, which is "great for your core and upper body strength," says Wilson. Here's how:
Get into a high plank position by placing your palms flat on the platform and stretching your legs long behind you. Hold for 30 seconds. Perform three sets, taking 15 seconds of rest between each set.
Tricep dips
"This exercise works the back of the arm as well as the shoulder," says Wilson. "You're going to experience much more muscle activation when doing it on a vibration plate machine." Here's how:
Sit on the edge of the platform. Place your palms on the platform (just outside of your hips). Keep your feet flat on the ground with your knees bent at a 90-degree angle. Scoot forward until you're hovering in front of the platform, only supported by your arms and legs. Lower your hips toward the ground by bending at the knees, stopping when your knees reach 90 degrees or when you can't lower your hips further. Push through your palms and return to the starting position. Perform three sets of 10 reps, taking 30 seconds of rest between each set.
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Do vibration plates work if you just stand on them?
You don't need to perform exercises while using a vibration plate, but experts say moving your body -- rather than standing still -- will help you get more out of the machine.
"Actively moving while using the plate maximizes its benefits, even though simply standing on it can support circulation and balance," says Verebes.
Betts agrees, adding: "Standing still on a vibration plate provides some stimulus through the muscle contractions, but adding movement increases the benefits. Static positions can help with circulation and muscle activation, but dynamic exercises will give you strength gains, balance improvements and overall training effects."
If you've never used a vibration plate before, you could begin by standing in place or squatting while you're on the machine. As you get more comfortable, you can incorporate different exercises and positions. Or you can alternate between standing still and exercising, suggests Betts.
"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."
The bottom line
Simply scrolling through social media, you might get the idea that vibration plates are an easy, low-commitment way to transform your body. While it's true that vibration plates offer some compelling benefits, they aren't a shortcut to fitness.
Experts also recommend following a healthy diet and participating in other forms of exercise to get the best results from vibration plate training. It's also a good idea to speak with your doctor before you start using a vibration plate -- especially if you've had blood clots, joint issues or other health conditions.