It’s essential to note that vibration plates are not the backbone of your strength training routine, and no, they won’t transform your body. They play a very tiny role in your overall fitness regimen. There’s little research on vibration plates, but what is out there does indicate that they may have some value in your fitness routine.
Don’t: Bone Health
Overall, whole-body vibration (WBV) does not significantly increase bone density. That’s because bones need to be exposed to weight-bearing exercise (walking, weight training, dancing, etc.), and standing on a vibrating plate doesn’t fit the bill. As for what the research says:
A 2018 systematic review of the effects of vibration training for bone health found that, overall, WBV doesn’t improve bone density. Another systematic review, published in 2024, backed up these findings. On the flip side, one meta-analysis of postmenopausal women found that a high dose of WBV could improve the bone density of the lumbar spine.
The takeaway is this: Don’t rely on vibration plates to improve your bone density. While they may help, there are proven ways to build stronger bones: lifting weights, walking, and plyometric exercise.
Don’t: Weight Loss
Whole body vibration alone will not help you lose weight. To shed the pounds, you need to move more often and eat in a caloric deficit. A 2021 meta-analysis on the effects of WBV training on body composition in obese individuals found that it had no significant impact on their body fat levels, and a more recent study also reported the same finding.
Do: Reduce Soreness
Vibration plates can modestly reduce the amount of muscle soreness you feel after, for example, a tough lifting session or rucking workout. A 2022 meta-analysis found that vibration training reduced the subjects’ perceived soreness after DOMS (delayed onset muscle soreness)-inducing exercise, while in another participants reported less soreness at 24, 48, and 72 hours. Note that these studies measured perceived soreness, and soreness is highly personal, so you may not see the same results. Additionally, there’s nothing actually wrong with feeling soreness from your training.
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