Are Vibration Plates a Gimmick or Legit?

There’s a massive array of health and wellness devices currently available, with the fitness equipment market alone expected to exceed $15 billion by 2028.¹

With so many products flooding the market, it can be challenging to determine which fitness aides are actually effective and which ones are simply placebos. In particular, if you’ve seen the rising excitement around vibration plates, you’re probably already wondering—are vibration plates a gimmick, or do they have real, measurable health benefits?

Fortunately, we’re here to shed some light on these innovative devices. We’ll look at how vibration plates work, dive into their many potential benefits, discuss common misconceptions, and share practical tips for effective use so that you can make vibration plates a beneficial part of your health and wellness routine.

Understanding How Vibration Plates Work

Vibration plates aren’t just a new trend. They’ve long been part of the wellness landscape, with vibration treatments hearkening back to ancient times.² Since then, decades of research have solidified the benefits of whole-body vibration, and at-home devices have become more powerful and advanced.

But if vibration is actually a legitimate modality for supporting your health and wellness, how does it work?

On a basic level, a vibrating plate works by stimulating your muscles. In response to the vibrating frequencies, your muscles will involuntarily contract, relax, and tense up again. Even if you’re just standing on a vibration plate without doing additional movements, the vibration will still passively activate your muscles.

This movement then has ripple effects throughout your body, such as:

• Increasing oxygen flow to your cells
• Boosting your circulation
• Improving mitochondrial function

By activating your body in this way, vibration devices can support several aspects of your health and fitness.

Research-Backed Benefits

Several independent organizations and scientists have conducted research into the efficacy of vibration plates as an option for addressing various health issues or simply improving overall fitness.

Their findings have uncovered several key benefits of vibration plates.

Improved Muscle Strength and Power

When you step onto a vibrating platform, your muscles react by contracting and relaxing, much like they do when you lift weights or do other forms of resistance training.³ Instead of slowly tensing and releasing your muscles with each rep, you experience tiny, rapid contractions in response to the energy from the vibration machine.

Even though your muscles are moving on a smaller scale than they would from traditional weight training, they can still become stronger and more toned. Further, performing resistance training activities on a vibration plate provides you with a greater boost to your strength than you would experience doing those exercises without vibration.⁴

Studies have shown that vibration therapy increases muscle mass and strength for older adults with muscular development disorders, identifying vibration as a potential tool to combat the loss of strength that can occur as people age.⁵

Accelerated Recovery and Reduced Muscle Soreness

Pre- and post-workout massage is already popular among athletes and fitness enthusiasts due to its ability to decrease muscle soreness and speed up the recovery process.⁶

Vibration exercise sessions can provide you with similar benefits by increasing blood flow through your body. Accordingly, multiple studies have identified vibration therapy as an effective way to alleviate symptoms of muscle soreness after a workout, both shortly after exercise and up to several days later.⁷

Enhanced Balance and Flexibility

Having good balance and being flexible can play a major role in avoiding injuries as you age. Along with improving overall muscle power and strength, vibration plates have been proven to enhance postural control and balance in older adults.

As your muscle function improves, your sense of spatial awareness and control typically increases as well. Whole body vibration treatment addresses muscle weakness throughout the body, enabling you to feel more stable and balanced on your feet.

Vibration therapy participants also demonstrated a measurable improvement in their flexibility, with some experiencing a 6.35% increase in their range of motion.⁸ Improving your flexibility can address joint stiffness and discomfort, along with decreasing your likelihood of getting injured, especially as you age.⁹ Learn more about the benefits of vibration plates for elderly people in our blog.

Possible Metabolism Boost

By supplementing your activities with vibration, you can actively get more out of your exercise sessions.

Exercising elevates your metabolism, allowing your body to burn more energy and support weight loss more effectively.¹⁰ Because vibration can mimic the physical activity of a workout, it’s also thought to have metabolic benefits. Research indicates that using a vibrating platform alongside normal exercise will increase your metabolic rate during that workout.¹¹

One study also found that you’ll experience these benefits after your vibration session is over.¹² Researchers discovered that sticking to a vibration routine can lift your resting metabolic rate and resting oxygen intake, making it easier for your body to expend energy and burn calories at rest.

Impact on Bone Health

Although vibration sessions primarily target your muscles, they can also support your bone health.

On a basic level, vibration therapy can help build muscle. With stronger muscles supporting your bones and joints, you can take pressure off of your skeletal system and decrease your chance of getting a fracture or break.¹³

Additionally, studies show that vibration treatment can proactively reduce or even reverse bone loss. One study on post-menopausal women indicated that vibration helped to regenerate lost bone faster.¹⁴

Ultimately, people who struggle with bone health are often at higher risk for breaks, which can make traditional, high-impact exercise dangerous. Vibration therapy can help you:

• Restore your bone strength
• Proactively prevent future bone loss
• Avoid putting unnecessary stress on your body

Learn more about vibration therapy for osteoporosis in our blog.

Common Misconceptions

Any sort of passive wellness treatment that doesn’t require you to follow a strict diet or take on a high-impact gym routine can naturally attract some skepticism. When it comes to vibration plates, you can directly address any questions by looking at the research.

However, some misconceptions have arisen over the years.

We’re debunking these myths to provide a clear, realistic view of how vibration can enhance your overall fitness regimen.

Myth vs. Reality

One of the major vibration plate myths is that they’re simply gimmicks that have no tangible health benefits. Countless studies and trials have disproved this idea, demonstrating the health benefits of consistent vibration treatment.

On the other hand, vibration therapy isn’t going to completely change your life in a few minutes. You won’t step onto a vibration plate and immediately lose weight or become noticeably stronger when you step off.

Rather, vibration therapy studies focus on consistent, regular use over a matter of weeks or months. Instead of acting as a miracle solution for your fitness problems, vibration devices offer small, incremental health benefits that become more apparent over time.

Comparing Vibration Plates to Traditional Exercise

Vibration plates work best as a supplement to your current health regimen—not a replacement.

Studies show that vibration can have similar health benefits to traditional exercises, like walking and resistance training.¹⁵ They also have the added benefit of being extremely low impact, making it easier for individuals of any fitness level to start working on their goals. Check out our blog to learn more about using a vibration plate vs walking.

Practical Tips for Effective Use

Getting started with a vibration plate is simple, as you only need to step onto the plate and set a timer to launch your vibration regimen. As you get used to your device, you can start experimenting with different workouts, durations, and settings to curate your experience.

Exercise Recommendations

Simply standing or sitting on a vibration plate can gently engage your muscles and contribute to the fitness benefits of vibration training. For more pronounced results, you can use a vibration plate in tandem with other workouts, such as step-ups or lifting free weights.

Performing sets of simple stretches like squats and calf raises can also increase your blood flow and engage your muscles, multiplying the benefits of vibration.

Safety Considerations

Vibration plates are widely considered to be safe, but anyone with underlying health issues such as blood clotting disorders or joint pain should consult their doctor before adding a new device to their fitness routine. Learn more about who cannot use vibration plates.

If you experience any physical discomfort or nausea during your session, take a break from your machine. The vibration can cause motion sickness and muscle discomfort in some cases. That said, vibration should never be outright painful.

To avoid discomfort, start at a low intensity for a few minutes before increasing to longer, more intense sessions.

Choose Lifepro for Vibration Plate Workouts

Working out with a vibration plate is a low-impact, accessible way to activate your muscles and invest in your health. By incorporating a vibration device into your routine, you can work toward achieving the many health benefits demonstrated by clinical research.

Achieving your fitness goals through vibration starts with using the right device.

At Lifepro, you can find vibration plates equipped with a wide range of settings, frequencies, and intensities to target different health goals. The high-quality, durable Lifepro plates are designed for consistent use, so you can rely on your vibration plate to support your workouts for years to come.

Check out the full collection to start investing in your fitness with just a few minutes each week.

 

Sources:

1. Allied Market Research. Fitness Equipment Market Size, Share, Competitive Landscape and Trend Analysis Report, by Type, by End User, by Price Point : Global Opportunity Analysis and Industry Forecast, 2024-2033. https://www.alliedmarketresearch.com/fitness-equipment-market
2. Austin Sports Medicine. The Historical Evolution of the Therapeutic Application of Whole Body Vibrations: Any Lessons to be Learned?. https://austinpublishinggroup.com/sports-medicine/fulltext/asm-v1-id1003.pdf
3. European Review of Aging and Physical Activity. Effects of vibration therapy on muscle mass, muscle strength and physical function in older adults with sarcopenia: a systematic review and meta-analysis. https://eurapa.biomedcentral.com/articles/10.1186/s11556-020-00247-5
4. Journal of Musculoskeletal and Neuronal Interactions. The effects of whole-body vibration on muscle strength and power: a meta-analysis. https://cdn.shopify.com/s/files/1/0362/1139/2645/files/metaanalisis_efecto_plataformasvibratorias.pdf?v=1586157484
5. National Library of Medicine. Effects of vibration therapy on muscle mass, muscle strength and physical function in older adults with sarcopenia: a systematic review and meta-analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7499918/
6. The Harvard Gazette. Massage helps injured muscles heal faster and stronger. https://news.harvard.edu/gazette/story/2021/10/massage-helps-injured-muscles-heal-faster-and-stronger/
7. National Library of Medicine.Does vibration benefit delayed-onset muscle soreness?: a meta-analysis and systematic review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6384495/
8. National Library of Medicine. Effects of Whole-Body Vibration on Flexibility and Stiffness: A Literature Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6533098/
9. Mayo Clinic. Stretching: Focus on Flexibility. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
10. European Society of Cardiology. Benefits of exercise on metabolism: more profound than previously reported. https://www.escardio.org/The-ESC/Press-Office/Press-releases/Benefits-of-exercise-on-metabolism-more-profound-than-previously-reported
11. National Library of Medicine. Metabolic effect of bodyweight whole-body vibration in a 20-min exercise session: A crossover study using verified vibration stimulus. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5792008/
12. News Medical Life Sciences. Shaking things up: Whole-body vibrations rev up metabolism in young men. https://www.news-medical.net/news/20231015/Shaking-things-up-Whole-body-vibrations-rev-up-metabolism-in-young-men.aspx
13. National Library of Medicine. Whole-Body Vibration Therapy as a Modality for Treatment of Senile and Postmenopausal Osteoporosis: A Review Article. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9925023/
14. American Society for Bone and Mineral Research. Effect of Low-Intensity Vibration on Bone Strength, Microstructure, and Adiposity in Pre-Osteoporotic Postmenopausal Women: A Randomized PlaceboControlled Trial. https://www.csr-mgh.org/wp-content/uploads/2021/04/Vibration_jbmr.4229.pdf
15. Augusta University JagWire. Whole body vibration has same health benefits as walking. https://jagwire.augusta.edu/whole-body-vibration-has-same-health-benefits-as-walking/

Author

Joel Gottehrer

Joel Gottehrer is the Co-Founder of Lifepro Fitness and has dedicated his life to helping people transform theirs. With over 12 years of experience in the fitness industry as a personal trainer and owner of two personal training studios, Joel has a wealth of knowledge when it comes to helping transform lives. After suffering from physical injuries, Joel and his business partner, Abraham Brach, came together with a common goal to alleviate the pain caused by their injuries.

They continued to find themselves disappointed with the results stemming from various products promising to relieve their pain, and with that – Lifepro Fitness was born. Joel's mission is to have a positive impact on millions of lives with the Lifepro brand. Whether it's finding new and innovative ways to help people recover from injuries or developing products to improve overall wellness, Joel is always looking for ways to push the boundaries. Thanks to his commitment to help people live their lives free of pain, Lifepro has been able to do this for thousands of people since its founding in 2017.