Do Vibration Plates Actually Work?

Take a scroll through #FitTok in 2025, and there’s a strong chance you’ll come across someone squatting, stretching, or standing on a small shaking board—aptly named a vibration plate. Some users swear by the tool’s ability to improve body composition or aid in muscle recovery, but are those claims legitimate? Experts that Outside spoke with break down the fitness trend.

What Are Vibration Plates?

Steven Haahr, a certified personal trainer, explains that vibration plates are tied to a health concept called “whole body vibration,” in which a person stands on “platforms that oscillate, or shake, at adjustable frequencies and transmit mechanical vibrations through the body,” he told Outside. The vibration causes your muscle fibers to rapidly contract and relax. “They’re intended to enhance neuromuscular activation, balance, and circulation,” he explains.

Haahr says that people who are pregnant or have a health issue (either an injury or an existing condition, particularly a heart-related one) might want to avoid using the device unless a doctor clears them.

Are They Effective at Burning Fat and Building Muscle?

There’s actually quite a bit of data to support the health perks of vibration plates, says John Gallucci Jr., a physical therapist and owner of JAG Physical Therapy, a physical and occupational therapy practice based in New Jersey. “Vibration plates offer benefits such as improved muscle strength and enhanced circulation,” he said to Outside in an interview.

A 2021 research study suggests that vibration plate training can improve muscle strength in older adults.  Researchers in 2017 found that the tool could help boost balance and coordination in people 55 and over. Another 2014 study found that three months of vibration plate training resulted in reduced arterial stiffness—a key indicator of heart-disease related death later in life. (There’s actually quite a bit of research to support the idea that whole body vibration training helps the heart.) That said, most research on whole body vibration benefits focuses on older adults; more studies in younger populations are needed to provide a more comprehensive view of the effectiveness of vibration plates.

A vibrating plate isn’t going to burn fat, Gallucci points out. “To burn fat, you need to expend calories and elevate your heart rate,” he explains. “Using vibration plates in your workout can help do both of those, but they work best as a supplemental tool.”

The same concept applies to building muscle, Haahr adds, as vibration plates can help prime your muscles to lift heavy. “Vibration plates are not a replacement for resistance training, but they can enhance muscle activation when combined with strength exercises,” Haahr says.

Of course, if you just want to stand on the plate, Gallucci says, “it can help you recover from exercise, improve your balance, and improve blood circulation.”

How to Use a Vibration Plate for Optimal Benefits

For the average person trying to change their body composition, a vibration plate should be used as a supplemental to your regular workout routine, both Haahr and Gallucci say.

For example, you could do some exercises on a vibration plate as part of your warm-up, such as five to ten minutes of air squats, lunges, or calf raises, says Haahr. They can also be used on recovery days for balance work, Haahr explains (think: a few sets of unilateral exercises, like single-leg deadlifts, or slow marches in place). The goal in both of these scenarios is to stimulate the heck out of your muscles.

Again, you can always just stand on the plate for the vibes (quite literally). “Excessive duration or high intensity use may lead to muscle soreness, muscle strain, or joint irritation. It’s best to use them for just ten to 20 minutes a day, two to three days a week,” Gallucci recommends.

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