• The body detects vibrations through mechanoreceptors — These are found under the skin and near the bones.^1,2 Vibrations are measured in Hertz (Hz), which is a complete cycle a vibrating object makes when it moves from one position to the other and back again.³

• Strong vibrations are harmful to your health, but milder ones are beneficial — The body is sensitive to vibrations that are between 1 and 100 Hz. When the vibrations go beyond this range, they can irritate and injure your musculoskeletal system. However, if the vibrations are mild enough, they can have therapeutic effects. This is how whole body vibration works. In WBV therapy, your body is subjected to rapid controlled vibrations on a specially designed platform.

• The concept of WBV isn’t new — WBV was first developed in the mid-20th century and was famously used by Russian scientists to help cosmonauts maintain muscle and bone mass during long periods in space. The method has since been adapted for fitness, rehabilitation, and performance enhancement.⁴

• In its modern form, WBV is applied using platforms — Each offer slightly different vibration patterns and intensities, and the frequency ranges from 12 to 90 Hz.⁵ Depending on the machine, the movement may be synchronous (both sides moving together) or side-alternating (mimicking a walking motion), and the amplitude — how far the platform moves — can be adjusted to control the strength of the stimulus.⁶

It’s important to note that these differences matter: not all machines deliver the same benefits. For years, I’ve highlighted Power Plate as the superior choice because of its unique tri-planar vibration technology, which provides more precise and effective stimulation than standard plates.

• When you step onto a WBV platform, your body instinctively works to stabilize itself — The constant, rapid vibrations cause your muscles to contract and relax automatically and repeatedly, far faster than they would during regular exercise. The result is a unique type of muscle activation that challenges your body in ways traditional workouts do not.⁷

Personal trainer Laura Wilson explains, "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."⁸

• The platform vibrates in a specific pattern — You can stand still with slightly bent knees for a gentler session, or you can increase intensity by performing squats, lunges, planks, push-ups, and other dynamic exercises directly on the platform. The vibration frequency typically ranges from 20 to 60 times per second.⁹

• Vibration plates don’t magically shed off excess fat — The fact is that while using this equipment could help with your weight loss goals, it’s only beneficial if it’s part of a well-rounded fitness plan. To put it simply, standing on a vibration plate doesn’t mean you’ll easily burn off fat — you also need to pair it with a healthy diet and regular exercise. According to Michael Betts, a personal trainer and director at TrainFitness:

"Vibration plates are not a magic bullet or a replacement for traditional exercise. The benefits are modest and work best when combined with other forms of training."¹⁰

• Its benefits are similar to that of walking — In terms of its effects on aerobic and calorie-burning, some experts compare using a vibration plate with moderate-intensity walking. The length and frequency of your sessions will influence the results you achieve.

• Still, there are studies showing promising results — A 2019 meta-analysis published in the Journal of Musculoskeletal and Neuronal Interactions reviewed seven controlled trials involving 280 participants and found that WBV training led to a statistically significant reduction in total fat mass.

• While the percentage change in body fat was small, the Power Plate produced greater fat reductions — Overall, the strongest and most consistent benefits appear to come from Power Plate and from WBV’s ability to increase lean muscle mass rather than markedly decrease body fat.

• Osteoporosis — A 2023 review article published in Cureus looked at nine clinical trials to determine the effects of vibration therapy on osteoarthritis and osteopenia patients. The researchers found that WBV helps increase bone mass and density in geriatric people and postmenopausal women.¹⁵

“Vibration therapy … shows promising results in regaining muscle mass and function after degeneration. It reinforces the blood supply to the bones and reduces osteoclast formation. It reactivates the inactive muscle fibers and the neuronal and proprioceptive sensory systems around them,” the researcher concluded.

“Vibration therapy can be regarded as an alternative to stimulating physically restricted patients with mechanical stimulation to rebuild musculoskeletal strength.”

• Fibromyalgia — A 2021 study published in the International Journal of Environmental Research and Public Health explored the effects of WBV therapy among fibromyalgia patients. The study involved 60 people between 35 and 65 years old (90% were women) who were asked to do WBV therapy for 12 weeks. According to the researchers, the therapy helped improve motor function and gait speed among those with this condition.¹⁶

• Knee osteoarthritis — A 2013 study published in the Annals of Rehabilitation Medicine examined the effects of WBV in people with chronic knee osteoarthritis. According to their findings, vibration plates "reduced pain intensity and increased strength of the right quadriceps and dynamic balance performance."¹⁷

• Cognitive function — A 2018 study published in the Journal of Exercise Rehabilitation sought to identify how WBV benefits elderly women with mild dementia. In this study, the participants were asked to do WBV five times a week for eight weeks. The researchers recorded data before and after the training period. Results noted that they had elevated brainwave activity, and that using vibration plates is a viable method to help prevent functional decline in the brain.

A more recent study, published in 2022 in the Annals of Nuclear Medicine, also looked at the effects of WBV on mild cognitive impairment. Using SPECT (single-photon emission computed tomography) imaging, researchers noted that the 16 participants had increased regional cerebral blood flow, which may result in improved cognitive function.¹⁸

• Muscle strength — A 2007 study involving 16 healthy adults found that when they were asked to do various static and dynamic unloaded squats while using a vibration plate, the neuromuscular activation of their leg muscles increased.¹⁹ Another study highlighted that this therapy increased isometric muscle strength, explosive muscle strength, and overall muscle mass in their upper legs — possibly helping prevent sarcopenia.²⁰

• Spinal injury — A study published in 2009 found notable improvements among people with chronic spinal injury after doing WBV. The research involved 17 participants who did the therapy three times a week for one month. According to their findings:

"The WBV intervention was also associated with statistically significant increases in cadence, and both the stronger and weaker legs exhibited increased step length and improved consistency of intralimb coordination. Changes in cadence and step length of the stronger leg were strongly correlated with improvements in walking speed."²¹

• Why the Power Plate is my vibration plate of choice — Power Plate uses a unique “tri-planar” movement that improves upon commonly used vibrating plate technology. Called PrecisionWave™, it works by vibrating in three different directions: up and down, side to side, and front to back. PrecisionWave™ is considered to be the most precise vibration methodology so far, which is why Power Plate is now the most advanced vibration technology on the market.²²

• There are other kinds of vibration plates today — One example is pivotal vibration, also known as oscillating vibration. It works like a seesaw, tilting up with a central pivot point. The tilting goes up and down rapidly, which is almost imperceptible. The disadvantage is that this type of tilting movement means you cannot perform dynamic exercises on the surface while using the vibration plate.

• Another type is linear vibration — This type of vibration plate moves back and forth along a straight line. The primary difference between this and pivotal vibration is the direction. Linear has a back-and-forth motion, while pivotal has a tilting motion. The advantage with this linear vibration machines is that they’re usually cheaper, making them ideal for first timers.

• People with certain medical conditions, such as heart disease, severe osteoporosis, head injury, or herniated disc

• Those who had a surgical procedure recently

• Pregnant women

• People with balance disorders, postural problems, or have a limited range or motion

• First time using a vibration machine? Take it slow — Dr. Leah Verebes, a physical therapist and assistant professor at Touro University's School of Health Sciences, advises beginners to start slow and easy. Ideally, do five- to 10-minute sessions on the machine at a low intensity. "Moderation is key, as excessive use may lead to fatigue or injury," she adds.

• Don’t overtrain — Meanwhile, Betts advises beginners to stick to two to three vibration sessions per week. Once your body is able to adjust to the training, you can gradually increase your sessions, but be careful not to overdo it. “As your body adapts, you can increase to 15- to 20-minute sessions up to 3 to 4 times a week. Never go over 30 minutes, as this can cause fatigue and joint stress,” he said.