Vibration plates produce high-frequency, whole-body vibrations to stimulate the muscles and shake up your workout. They're the latest trendy fitness gadget to take over TikTok. The idea is that the vibrations stimulate and engage our muscles, which has a number of supposed benefits.
Influencers tout the vibration plates as a way to boost your workout, increase strength and balance, improve circulation, lose weight and more. All these endorsements sound great, but it begs the question: Do vibration plates actually work?
The concept of using vibration for exercise is not new. Today's vibration platforms can be traced back to the vintage vibrating belts that rose to popularity in the 1950s. These retro gadgets promised to burn fat and tone the waist. (Unsurprisingly, they do not).
Modern vibration platforms seem like an interesting way to dial up the intensity of your workout. But unless there's one at your gym, you'd have to buy your own — and they aren't cheap.
Some of the popular vibration plates seen on TikTok will run you hundreds or thousands. So you probably want to know whether they work or not before you splurge.
Do vibration plates have any benefits, or are they just another exercise gimmick? We spoke to experts about how vibration plates work, the benefits and risks, and whether they're worth it.
How do vibration plates work?
"When it vibrates ... it provides instability, which triggers our balance reflex. We call that proprioception," Dr. Jeanne Doperak, a primary care sports medicine physician at University of Pittsburgh Medical Center, tells TODAY.com. Proprioception refers to the body's awareness of its position and movement in a space.
"When the ground beneath us is moving, it creates an uneven surface that causes our muscles to fire in response to control our stability," says Doperak. The vibrations activate the muscles and cause them to contract, called a "tonic vibration reflex."
These vibrations vary in terms of frequency — the number of vibrations per second, measured in hertz (Hz) — and amplitude, which refers to the oscillation or distance the plate moves.
Vibration plate frequencies usually start around 30 Hz and go up to 50 or 60 Hz, Mathew Welch, an exercise physiologist at the Hospital for Special Surgery, tells TODAY.com.
Depending on the machine you use, you may be able to change the intensity and use the vibration plate in different ways.
"The idea is that it challenges the neuromuscular system and your body’s ability to stabilize the joints while you’re either standing still, on one leg, or doing other exercises," says Welch.
Vibration plate exercises
Vibration plates are typically used in addition to other exercises. “The vibration plate should be about 10-15% of your exercise program in total, and the other 85-90% should be ground-based compound exercises and cardiovascular training,” says Welch.
Vibration plates typically used 15-30 minutes at a time.
Here are some exercises you can try on a vibration plate:
- Standing arm workouts
- Standing while throwing and catching a ball
- Squats
- Lunges
- Push-ups
- Crunches
- Planks
Vibration plate benefits
Vibration plates are intended to improve balance, increase strength, and boost circulation, among other benefits, says Welch. But do they actually do these things?
The results of existing studies on the benefits of vibration plates are mixed, the experts say — some have found benefits, both slight and greater, and others have found no benefit. “When it comes to the science, there’s not a ton of good research,” says Doperak.
Much of the evidence to support the use of vibration plates is anecdotal. “If there’s a tool that helps a person, and they enjoy doing it, I’m all for it, but we can’t just claim that it works for X,Y, Z reasons,” says Welch.
Here's what we know about the potential benefits of vibration plates:
Vibration plates for balance
"I think it definitely aims in balance," says Doperak. Vibration plates force the body to stay in one position while the ground moves.
“The idea is that it challenges the neuromuscular system and your body’s ability to stabilize the joints while you’re either standing still, on one leg or doing other exercises,” says Welch.
Doperak adds: “It’s this multi-tasking happening that’s not only building strength and but also balance and some coordination."
Research suggests vibration may help improve balance for certain groups. A 2023 meta-analysis of previous studies showed that whole-body vibration had a positive effect on balance for stroke patients.
That said, there are other exercises that can help improve your balance, using far less expensive and heavy equipment, the experts note. "It's about finding something you can do consistently to challenge yourself and less about the device," says Welch.
Vibration plates for strength
"The research right now suggests there’s small to moderate improvements in lower body strength, but that's if you also combine it with resistance exercises," says Welch. These include squats, step-ups or lunges.
When it comes to strength, vibration plates may have the greatest effect for older, frail individuals with limited mobility compared to young, healthy people, the experts note.
A 2021 study found that whole-body vibration, when used before strength training, may improve lower extremity muscle strength and boost the effects of strengthening exercises in older adults.
"But you can also get these improvements from regular weight training. ... Vibration plates don't have any superior benefits," says Welch. Additionally, there's limited research to suggest that vibration plates can help improve bone density, the experts note.
If you're looking to improve full-body strength, Welch recommends trying proven (and equipment-free) exercises first, like squats, push-ups, lunges or planks.
Vibration plates for circulation
There is some research that suggests vibration plates may help with circulation, especially in individuals with peripheral artery disease or frail individuals who are de-conditioned, says Doperak.
In a 2020 study on the effects of whole body vibration on peripheral blood flow in older adults, researchers found that low-frequency vibration helped increase circulation in the feet, but more research is needed.
Vibration plates can be used for warm-ups, Doperak adds, but there are probably faster and more efficient ways to get your blood flowing before a workout.
Vibration plates for recovery
Vibration plates can be a useful tool for recovery and rehabilitation, says Welch, who works with patients after knee injuries. “It gets the knee joint moving, so it almost takes the shock (off) so they can move a bit more comfortably, which allows them to load their knee in other exercises later on," says Welch.
Vibration plates can also add a more challenging balance component to physical therapy exercises, Doperak adds.
"I wouldn’t say it’s a breakthrough (treatment), but it’s been very helpful,” says Welch.
When it comes to the other uses of vibration plates, more research is needed. "For fat loss, that's where I would say the evidence is lacking ... and it's not replacing a workout," says Doperak.
Are vibration plates effective?
Vibration plates are promoted as a tool to shake up your workout and increase your gains. However, there isn't enough robust evidence to support claims about their effectiveness for the average person.
Vibration plates are challenging to study because there are so many different devices, and each has settings to change the frequency. Additionally, the plates can be used in various ways, says Welch — all of these factors make it tough to determine what actually works.
According to the experts, vibration plates are most effective when combined with other exercises or in addition to a workout. “While I see positives, it does not replace your strengthening and or cardio workout. It’s a boost to what you’re already doing,” says Doperak.
If you're just standing or sitting on the platform, this may activate your muscles — but that's about it. “If you’re a healthy person, standing on the plate alone is probably not going to do anything,” says Welch.
Vibration plates risks
Vibration plates, when used as directed, are safe for most people, the experts say. However, there are some risks, including:
- Falls
- Injuries
- Dizziness
- Nausea
- Back pain
- High heart rate
Certain groups should avoid using vibration plates. “If someone is already dizzy or unsteady for any reason, it could be dangerous for them to get on a vibration plate,” says Doperak.
Other high-risk groups include (but are not limited to) people who are pregnant or have balance disorders, epilepsy, arrhythmia, a pacemaker, or had a recent surgery.
"It's always not an absolute contraindication, you'd just have to be really cautious and check with your medical providers before," says Doperak.
If you’re new to vibration plates, the experts recommend starting out low, around 20 Hz, and slowly working up to a higher frequency.
Another downside is the cost, the experts note. “I could think of plenty other things that would give me more return on investment than a vibration plate,” says Welch.
While vibration plates can shake up your workout and may provide modest benefits for balance, strength and circulation, they aren't a miracle machine, the experts note.
“If someone likes using it and it doesn’t hurt, I don’t see any harm in using it,” says Welch. When in doubt, stick to the proven basics: regular exercise, a healthy diet and sleep.
