What Vibration Plates Do and Don’t Do
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. While there’s little research on vibration plates, emerging evidence indicates they may have some value in enhancing your fitness routine.
Don’t: Bone Health
Overall, whole-body vibration (WBV) does not significantly increase bone density. That’s because bones require exposure to weight-bearing exercises—activities like walking, weight training, and dancing—to strengthen properly. Just standing on a vibrating plate isn’t sufficient. Research supports this viewpoint; a 2018 systematic review concluded that WBV doesn’t improve bone density. Moreover, a 2024 systematic review echoed this conclusion. Interestingly, a meta-analysis focused on post-menopausal women revealed that a high dosage of WBV could improve lumbar spine bone density.
The takeaway? Don’t rely on vibration plates to strengthen your bones. Traditional methods like lifting weights, walking, or plyometric exercises are proven to build stronger bones.
Don’t: Weight Loss
Whole-body vibration alone won’t lead to weight loss. To shed pounds effectively, you need to increase your physical activity and maintain a caloric deficit. A 2021 meta-analysis on the effects of WBV on body composition in obese individuals found no significant impact on body fat levels. A subsequent study confirmed these results.
Do: Reduce Soreness
Vibration plates can modestly alleviate muscle soreness post-exercise, particularly after sessions involving heavy lifting or intense workouts. A 2022 meta-analysis found that vibration training can reduce perceived muscle soreness after exercises that cause delayed onset muscle soreness (DOMS). Additionally, participants in another study reported less soreness at intervals of 24, 48, and 72 hours post-exercise.
However, it is essential to recognize that soreness is subjective; individual experiences may vary, and while some may find relief, others might not experience the same effects. Moreover, experiencing some soreness can be a normal and healthy part of the training process!
