Developed in the 1960s, whole-body vibration therapy or training was first used by Russian cosmonauts to prevent muscle and bone atrophy during space flight. Today, you’ll find tools inspired by this innovation, which come in the form of vibration platforms, widely used in health clubs and fitness programs all over the world. Exercisers can use vibration platforms to both warm up and recover faster, as well as to improve the effects of their workouts.
What Is a Vibration Plate?
A vibration plate is a vibrating platform that moves in three directions: up and down, side to side, and front to back. The harmonic vibrations move between 25 to 50 times per second, resulting in corresponding muscle activation.
“The vibrations create small moments of instability and micro hits of ground reaction force,” says Laura Wilson, Dynamic Personal Trainer at Life Time in Fishers, Ind. and director of training and curriculum at Power Plate, a manufacturer of vibration plates. “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 and more blood is circulating to your upper and lower limbs, delivering more oxygen and nutrients to the muscles you’re working.”
You can use vibration plates to increase the intensity of nearly any exercise, but they’re often used in conjunction with common movements such as squats, triceps dips, pushups, step-ups, or planks.
What Are the Benefits of Vibration Plate Training?
Vibration plate training can offer benefits to entire systems within the body, according to Wilson. “Using a Power Plate machine causes some of our major systems — including our neurological, musculoskeletal, and circulatory systems — to work harder and more efficiently than they would on a stable surface,” she explains. “The vibration movement triggers a subconscious activation of our muscles and these systems have to work faster to send signals out to the body. This also means you’re activating muscle fibers that would otherwise remain inactive when doing an exercise on the floor or other weight machine, so you may be able to get better results and do more in far less time. You can complete almost any exercise movement, simple or complex, on top of the Power Plate.”
Wilson points out that vibration plate training can be especially beneficial for healthy aging.
“As we age, several key things can affect our longevity, including the loss of muscle mass and bone strength,” she says. “Research shows the Power Plate can help improve both muscle maintenance and bone density by causing our muscles to contract and body systems to work harder.
“Balance and mobility are also important for independence and optimal health as we age,” she adds. “Simple movements, such as squats, pushups, or planks, on the Power Plate can help to improve balance and stability while keeping joints and ligaments healthy so that our mobility and range of motion stay in an optimal range.”
6 Beginner Power Plate Moves
For those who are new to using a vibration plate, Wilson stresses its simplicity. “The joy of using a Power Plate is that you really can’t do it wrong,” she says. “Anything you already feel comfortable doing in your workout or movement routine can be done on a Power Plate.”
Wilson also advises those new to this exercise tool to do the following:
- Keep joints in an active position: When you’re standing on a vibration plate, remember to keep your joints in an active position. “Before starting the machine, bend your knees and bring your weight forward onto your toes,” she advises. “This will make your first experience more comfortable.”
- Start on a low setting: Wilson recommends starting with level one or two (vibration level 30 to 35 low). “Think of the vibration level as your intensity dial,” she says. “In the same way you would start with a light dumbbell or slow pace on the treadmill, start out with a low setting on the Power Plate and move up as you feel ready.”
Here, Wilson demonstrates six beginner moves you can add to your routine at the club.
1. Squats with Dynamic Cables
“This exercise works your quads, glutes, and hamstrings while also challenging your core stability when on the Power Plate,” says Wilson.
- Turn on the Power Plate machine to desired setting.
- Locate the dynamic cables on each side of the platform and hold one in each hand.
- Bend your knees and lower into a squat position.
- Stand back up and squeeze your glutes at the top.
- Repeat for three sets of 10 reps with 30 seconds of rest between each set.
2. Deadlift with One Dynamic Cable
“Doing deadlifts on a Power Plate machine allows for better activation of your posterior kinetic chain, which includes your hamstrings and glutes,” Wilson explains.
- Stand on the Power Plate with feet hip width apart, facing the dynamic cable on the side. Grab the cable with both hands.
- Turn on the machine to desired setting.
- Make sure the machine is turned on.
- Bend your knees and hinge at your hips to lower the cable down while keeping your arms straight.
- Stand back up, squeezing your glutes at the top.
- Repeat for three sets of 10 reps with 30 seconds of rest between each set.
3. High Plank Hold
“A high plank is great for your core and upper body strength,” Wilson says. “Again, working on the Power Plate is going to recruit more muscle fibers in less time.”
- Turn on the Power Plate machine to desired setting.
- Place your palms flat on the platform with your legs long behind you in a high plank position.
- Hold for three sets of 30 seconds with 15 seconds reset between each set.
4. Pushups
“Pushups work your chest and shoulders — and doing them on a Power Plate activates many more muscle fibers per second than if you were to do them on the floor,” says Wilson.
- Place your palms flat on the platform with your legs long behind you in a high plank position.
- Slowly lower down into a pushup position where your chest almost touches the Power Plate platform.
- Slowly raise back up into a high plank position.
- Repeat for three sets of 10 reps with 30 seconds of rest between each set.
5. Cross Pull with Static Straps
“The cross pull works your back muscles as well as your stabilizers, which are important for joint function and preventing injury,” says Wilson. “By doing an isometric hold with the static straps, you are also getting activations through the vibration — more work in less time.”
- Turn on the Power Plate machine to desired setting.
- Stand on the Power Plate platform facing away from the control screen with feet hip width apart and knees slightly bent.
- Locate the static straps attached to the platform. Hold the left handle in your right hand and the right handle in your left hand.
- Move your hands back toward your hips in a row.
- Pull your shoulder blades together and activate your back muscles.
- Hold for three sets of 30 seconds with 15 seconds reset between each set.
6. Triceps Dips
“This exercise works the back of the arm as well as the shoulder, and you’re going to experience much more muscle activation when doing it on a Power Plate machine,” says Wilson.
- Turn on the Power Plate machine to desired setting.
- Sit on the edge of the platform. Plant your palms on the platform so they sit just outside your hips. Your feet can be flat on the ground with your knees bent at 90 degrees.
- Scoot forward until your butt clears the platform surface and you’re supported by your arms and legs only.
- Bend at the elbows to lower your hips toward the ground. Stop once your elbows reach 90 degrees or you can’t lower your hips any farther.
- Push through your palms to return to start.
- Repeat for three sets of 10 reps with 30 seconds of rest between each set.
