Vibration plates have surged in popularity in recent years. Google Trends data show that internet searches for the term “vibration plate” are roughly 10 times higher than they were five years ago. Whether you’ve seen vibration platforms in your social feeds or heard people talking about them at the gym, you might be curious what all the hype is about.
So, what is a vibration plate, and what is it supposed to do? What are the benefits of a vibration plate, and who should use one?
Keep reading for answers to all these questions, plus insight into who might benefit from vibration therapy, how to incorporate it into your fitness plan, and how it’s integrated into red light therapy amenities at Chuze Fitness Recovery Studios.
What Is a Vibration Plate and How Does It Work?
A vibration plate is a small platform that generates rapid pulses (vibrations) to essentially shake the platform at a high speed without wobbling it. When you stand on the surface, it engages muscles in your legs , making them continuously contract and relax up to dozens of times per second.
Whole-Body Vibration (WBV) Therapy
Vibration plates are used for whole-body vibration (WBV) therapy. This active training method calls on the high-frequency vibrations of a vibration plate to stimulate muscles in the lower body.
Just standing on a vibration plate will have this effect. But you can also do targeted exercises on it, such as balancing on one leg, shifting your weight from leg to leg, doing squats, or engaging your arms—with or without weights.
Vibration Plate Benefits
So, what’s the point of a vibration plate? There’s a fair amount of research on whole-body vibration therapy. While some of it is inconclusive, the benefits you might get from using a vibration plate include:
- Muscle activation
- Improved balance, stability, and coordination
- Mobility support
- Increased circulation
- Muscle recovery support
Vibration plates are generally used as supplemental tools for a regular exercise routine rather than a replacement for traditional strength training or cardio. Let’s explore what you can realistically expect from the benefits of vibration therapy.
1. Muscle Activation
Standing on a vibration plate activates the muscles in the lower body, specifically the calves, quads, hamstrings, and other leg muscles. Since it requires some balance, you might also feel your glutes and abs engage.
Some studies have shown that doing WBV therapy with a vibration plate two or three times a week can increase muscle strength in the lower limbs, including the knees, ankles, and hip flexors.
Other research has shown that beyond boosting lower-body strength, whole-body vibration may improve performance with resistance training and other types of exercise.
2. Improved Balance, Stability, and Coordination
Standing on a vibration plate with your feet firmly planted, balancing on one leg, shifting your weight from side to side, or doing slow squats on the platform requires balance. Besides engaging your core muscles and strengthening your lower body, this may improve stability. Even if you’re just standing upright, remaining steady on the platform calls for focus, which might help with coordination.,
3. Mobility Support
Research is mixed on whole-body vibration therapy’s effects on mobility—the ability to walk around and perform daily tasks without support. Having said that, there’s some evidence that standing on a vibration platform improves mobility in older adults, possibly because of the boost in strength and balance it provides.
4. Increased Circulation
Whole-body vibration might increase circulation, supporting blood flow throughout the body. One study found that squatting on a vibration plate increased blood flow to the legs more than squatting on a non-vibrating surface.
Other research shows that although WBV elevates circulation in the legs, it doesn’t seem to do anything for muscle oxygenation—which is necessary for muscles responding to the demands of a workout.
5. Muscle Recovery Support
A vibration plate might be helpful as a post-workout recovery tool. Some research shows that WBV therapy helps reduce delayed-onset muscle soreness (DOMS). But evidence is mixed as to whether it speeds up muscle strength recovery.,
Do Vibration Plates Work If You Just Stand on Them?
Yes, vibration plates work if you just stand on them with your feet hip-width apart, planted firmly on the platform. With regular sessions, this neutral position should offer the benefits mentioned above, including muscle stimulation, improved blood circulation, muscle recovery support, and better balance and coordination.
Who Might Benefit From Using a Vibration Plate?
You might benefit from using a vibration plate if you exercise regularly. It may help with soreness or support muscle repair as part of a comprehensive recovery plan, although research is mixed on the latter. You might also use a vibration plate for active recovery on rest days.
Older adults, including women in the postmenopausal stage, might benefit from improved strength and balance with whole-body vibration therapy., Though more research is needed, WBV could help lower the risk of falls for aging adults by helping with balance and coordination.
It might also be a good option for people who are unable to do traditional strength training or need a low-intensity workout due to an injury or mobility issues.
Ask your healthcare provider before using a vibration plate or doing any other therapy, especially if you’re recovering from an injury, have a chronic condition, or have any other medical needs.
When Should You Use a Vibration Plate?
You can use a vibration plate after a workout or on a rest day. It can be a great option for light muscle activity when recovering from strenuous exercise, like resistance training or HIIT (high-intensity interval training).
Using a vibration plate two or three times a week is a good place to start. Sessions can be up to 20 minutes, but for many, 10 minutes is plenty.
Why Only 10 Minutes on a Vibration Plate?
A 10-minute vibration plate session is often recommended—particularly for beginners, whether you’re new to WBV or exercise in general. Since the rapid pulses make lower-body muscles contract and release dozens of times per minute, you get quite a bit of muscle engagement in a short period. You might even try just five minutes your first time on a vibration plate.
Can a Vibration Plate Replace a Workout?
A vibration plate does activate the muscles in your lower body, and some research has shown it can improve strength. However, even though it might feel like you’ve exerted yourself, it’s generally not a replacement for strength training or aerobic exercise.
Does a Vibration Plate Help With Weight Loss?
Standing on a vibration plate or doing targeted exercises on the platform can burn extra calories. Some research shows it might be a worthwhile supplement to strength training, cardio, and other forms of exercise. But it hasn’t been shown to support fat loss, so it’s not recommended as a standalone weight loss solution.
Vibration With Red Light Therapy at Chuze Fitness
Chuze Fitness provides a number of amenities to support your fitness journey. This includes our Recovery Studio, a place to relax, unwind, and help your body recover after a strenuous workout.
One post-exercise relief amenity we offer is red light therapy, which has been shown to support muscle strength recovery after exercise while reducing soreness and inflammation. While we don’t currently offer standalone vibration plates in our Recovery Studios or on the gym floors, a vibration plate is a functionality within our red light booths to help enhance the recovery process.
These units offer limited vibration to support stability work, balance training, light core activation, and lower-body engagement. They’re an excellent complement to a fitness routine but aren’t meant to replace full strength workouts.
Red light therapy might also help with sleep, improve mood, boost energy levels, and support cell growth. Many people like it for its collagen-boosting, skin-firming effects. Whatever your goals and priorities, the holistic health benefits of red light therapy can help you feel revitalized and rejuvenated.
Recovery Studios are available to gym members at select locations. Vibration therapy integrated within red light therapy units is currently available at these Chuze Fitness locations:
- Coors & Central, Albuquerque, New Mexico
- Chula Vista, California
- Point Meadows, Jacksonville, Florida
- San Jose, Jacksonville, Florida
- Jacksonville Beach, Florida
- Jewell Square, Lakewood, Colorado
- Oakleaf, Florida
- St. Augustine, Florida
- St. Johns Bluff, Jacksonville, Florida
- Hammer Lane/Pacific Avenue, Stockton, California
- 22nd & Kolb, Tucson, Arizona
Availability of Recovery Studio amenities varies by location. New Chuze Fitness gyms set to open at a future date and remodeled locations are expected to include these red light therapy booths.
Aside from the Recovery Studio, members can use our state-of-the-art equipment on the gym floor, take group fitness classes, or use the Chuze Lift Lab (with More and Max membership tiers).
Sign up for a gym membership at Chuze Fitness, or start with a seven-day gym trial to see if you like our vibe.
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