Vibration Plates: Do They Really Help You Lose Weight?

If you’re on the fitness side of TikTok, you may have seen videos of influencers touting the benefits of vibration plates. Although this may seem like another new one trending on social mediathe concept of vibration-based exercise dates back decades.

In the early to mid-20th century, vibrating band machines were advertised as a way to lose weight. And in the years since, researchers have continued to study on potential benefits of vibration exercise.

Today, vibration plates have gained popularity as an alternative to traditional workouts, with proponents claiming they offer a number of health benefits. But do vibrating plates really work? Let’s look at the facts.

What is a vibration plate?

The vibration plate is an exercise machine that shakes rapidly when you stand on it. Using a vibration plate, you engage in a full-body vibration exercise where your muscles are forced to contract and relax rapidly.

“The purpose of vibration plates is to generate rapid vibrations that cause the muscles in your body to contract and relax several times per second,” says Dr. Leah Verebesphysical therapist and assistant professor at Touro University’s School of Health Sciences. “At a much higher frequency, it resembles the spontaneous contractions that occur during exercise.”

“This stimulates subconscious muscle activation every time the machine moves, meaning your muscles are activated much more than they would be on a stable surface,” says Laura Wilson, personal trainer at Life Time Fishers and Director of Training and Curriculum at Power Platea company that manufactures vibration trainers.

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 the vibration plates can move in multiple directions: up and down, side to side and front to back. Harmonic vibrations move between 25 to 50 times per second, activating the corresponding muscles.

Are there any real benefits to using vibration plates?

Yes, there are health benefits to using vibration plates. According to Verebes, some of the benefits can include “improved muscle tone and strength, better circulation, higher bone density, improved flexibility and balance, lymphatic drainage and the possibility of weight loss when combined with a healthy diet and regular exercise .”

However, experts agree that vibration plates offer the most benefits when used as part of a comprehensive health and wellness plan. In other words, you shouldn’t expect I’m losing weight or increase muscle strength just by standing on a vibration plate – even if social media makes it seem that way. 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,” cautions Michael Betts, personal trainer and director of TRAINING. “The benefits are modest and work best when combined with other forms of training.”

However, research shows that using vibration plates can have a positive effect on your health. For example one 2021 survey examined whether whole-body vibration training could improve muscle strength in older adults, concluding that it “may be an alternative exercise method to enhance the effect of strengthening exercises.”

Likewise, a 2007 study studied the effects of whole-body vibration training in men over 60 and found it had “the potential to prevent or reverse the age-related loss of skeletal muscle mass called sarcopenia.”

Other research suggests that vibration-based exercise can help improving bone density, reducing inflammation, relief of chronic low back pain and more.

Are there risks of a vibrating plate?

For most, vibration plates are generally safe. However, like any other type of exercise, they come with several potential risks, including “exacerbation 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 should not be used by people 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 conditions, including herniated discs, joint problems or acute inflammation, may experience worsening symptoms when using vibration plates,” she adds. “Vibrations can also be disturbing for people who have inner ear problems or balance abnormalities.”

Verebes points out that “overuse or high-intensity vibration can stretch 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 is also worth mentioning that a 2015 study found a link between regular exposure to whole-body vibration and a higher risk of lower back pain and sciatica. However, the participants in this study were regularly exposed to vibration as part of their work, so the results may not apply to vibration plate users.

How long and how often should you use a vibration plate?

If you are new to full body vibration training, it is important to start slowly.

“To allow the body to adapt to the vibrations, beginners should start with 5-10 minutes at a low intensity,” says Verebes. “Moderation is key, as overuse can 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 up to longer and more frequent sessions. “When your body adapts, you can increase to 15-20 minute sessions up to 3-4 times a week,” he says. “Never exceed 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. “The quality of the movement is more important than the duration.”

Exercises you can do on a vibration plate

To use a vibration plate, you can simply stand in place with your knees slightly bent. You can also engage in other exercises – such as squats or push-ups – while using the machine.

“Incorporating exercises like squats, lunges, planks, push-ups, and core training improves results by engaging more muscle groups and boosting calorie burn,” Verebes says.

If you’re up to the challenge, here are three vibration plate exercises to try, as Wilson recommends:

Push-ups

“Push-ups work the chest and shoulders—and doing them on a vibration plate activates a lot more muscle fibers per second than doing them on the floor,” says Wilson.

To perform a push-up on a vibration plate, follow these steps:

1. Get into a high plank position with your palms flat on the platform and your legs extended behind you.

2. Slowly lower yourself into a push-up position. Your chest should touch the platform.

3. Perform three sets of 10 repetitions, resting 30 seconds between each set.

High plank holds

You can also use a vibration plate to perform a high plank hold, which is “great for core and upper body strength,” says Wilson. Here’s how:

1. Get into a high plank position with your palms flat on the platform and your legs extended behind you.

2. Hold for 30 seconds. Perform three sets, resting 15 seconds between each set.

Triceps dip

“This exercise works both the back of the hand and the shoulder,” says Wilson. “You’ll experience much more muscle activation when you do it on a vibration plate machine.” Here’s how:

1. Sit on the edge of the platform.

2. Place your palms on the platform (just outside your hips). Keep your feet flat on the ground with your knees bent at a 90-degree angle.

3. Slide forward until you’re standing in front of the platform, using only your hands and feet to support yourself.

4. Lower your hips toward the ground by bending them at the elbows, stopping when your elbows reach 90 degrees or when you can’t lower your hips any further.

5. Press your palms together and return to the starting position.

6. Perform three sets of 10 repetitions, resting 30 seconds between each set.

Do vibration plates work if you just stand on them?

You don’t need to exercise while using a vibration plate, but experts say that moving your body — rather than standing still — will help you get more out of the machine.

“Active movement while using the plate maximizes its benefits, although simply standing on it can aid circulation and balance,” Verebes says.

Betts agrees, adding, “Standing still on a vibration plate provides some stimulation through muscle contractions, but adding movement increases the benefits. Static positions can help with circulation and muscle activation, but dynamic exercises will give you strength, balance improvements and overall workout effects.”

If you’ve never used a vibration plate before, you can start by standing still or squatting while on the machine. As you feel more comfortable, you can incorporate different exercises and positions. Or you can alternate between standing still and exercising, Betts suggests.

“Combine both approaches—use static holds to build comfort and awareness, then move for optimal results,” he says. “Form and progression are key, whether you’re moving or holding positions.”

The bottom line

Just by scrolling through social media, you might get the idea that vibration plates are an easy and unnecessary way to transform your body. While it’s true that vibration plates offer some compelling benefits, they’re not a shortcut to fitness.

To get the best results from your vibration plate training, experts recommend that you also follow a healthy diet and participate in other forms of exercise. It’s also a good idea to talk to your doctor before you start using a vibration plate—especially if you’ve had blood clots, joint problems, or other health problems.