Are Vibration Plates a Scam?

There’s yet another health trend sweeping the nation, one that suggests that you can get tons of health benefits without having to do much work.

I’m referring to vibration plates, as the title of this article states.

I’d like to discuss whether any of the health claims about vibration plates are true.

There is not a lot of research on vibration plates, so it’s important to sift through the available evidence, especially because if you want a vibration plate, you’ll have to spend quite a bit of money.

Before I get into this, let’s talk about vibration plates and what they are/do.

A vibration plate resembles a bathroom scale.

Unlike a scale, they are built to move the person standing on them.

These plates rapidly oscillate up and down or side to side, so when you stand, sit, or perform exercises on one, the plate transmits vibrations through your body, causing your muscles to reflexively contract and relax many times per second.

It’s basically throwing you off balance the entire time you’re on it, which your body fights.

This activity is what’s behind all of the health claims people make about vibration plates.

That said, the intensity isn’t typically enough to replace traditional exercise. While your muscles are doing something, they’re not being pushed hard enough to drive major strength gains, improve cardiovascular fitness, or cause meaningful fat loss on their own.

Now, let’s get into some of the more controversial claims.

Vibration Plates - A “Maybe” For Weight Loss

I love the idea of people committing their lifestyle to maintaining a healthy weight.

In my professional opinion, there is hardly anything better for your overall quality of life than maintaining a healthy weight.

Doing so increases life expectancy and enables you to handle stress better.

Plus, there’s the self-confidence that one can gain when one is at a healthy weight, which usually permeates other aspects of a person’s life.

Weight loss is important, which is why the weight loss industry has so many scammers trying to make money off of desperate customers.

So, it’s critical you know that if people promise vibration plates will end all of your weight troubles, they’re overselling their ability.

Yes, vibration plates can help…but they are not nearly as beneficial as social media would lead you to believe.

When you stand on a vibration plate, it stimulates structures in your muscles called muscle spindles—receptors that help control contraction and relaxation.

According to Brad Schoenfeld, Ph.D., a leading researcher in exercise science, this stimulation does lead to some muscle activation, especially if you're performing movements like squats or lunges on the plate.

So yes, your muscles are working. But the big question is: are they working enough to actually build strength or change your body composition?

In most cases, vibration by itself isn’t intense enough to significantly challenge your muscles, elevate your heart rate, or burn meaningful calories.

As Dr. Amy West, a sports medicine specialist at Northwell Health, points out — to improve fitness, you still need to incorporate aerobic and resistance training.

If you’re mostly sedentary, though, vibration might offer a small benefit — simply because it's better than doing nothing. “You're going from nothing to slightly something,” says Dr. Rekha Kumar, an endocrinologist who specializes in metabolic health. That said, those benefits plateau quickly without adding in actual exercise and dietary changes.

A 2019 review examined 280 U.S. and European adults who used vibration plates for up to six months. While some fat loss was observed, Dr. Kumar notes that the changes weren’t substantial enough to meaningfully shift body composition.

Likewise, a 2021 study on older adults found that using vibration before strength training didn’t lead to better results than simply stretching beforehand.

So, what you’re looking at here is that vibration plates might offer a small boost, especially for inactive people.

BUT, they’re not a shortcut to real fitness.

If your goal is to gain muscle, lose fat, or improve heart health, traditional exercise is still your best bet. Vibration plates can supplement your routine, not replace it.

Which is something I endorse.

I’d say if you have a job that requires you to sit/stand in place, if you’re able to add a vibration plate to that aspect of your job, that’d be a win if you’re heaping that on top of exercise and a healthy diet.

But, I wouldn't say they replace other healthy habits.

Can Vibration Plates Do Other Good Things?

The thing about vibration plates is though they can’t do one thing (like help you lose weight) extremely well, they are good for assisting in other areas of health.

You'll feel a positive lift if you can afford one and incorporate it into your daily routine.

1 - Cognitive and Neurological Benefits:

Vibration plates may positively influence brain function and cognitive performance, which I know we all want. Studies suggest that vibration plates can enhance neuromuscular, respiratory, and cardiovascular functions, potentially leading to improved cognitive abilities.

Apparently, vibration can induce physiological changes that are positive for brain health and stimulate brain function. 

2 - Bone Health and Osteoporosis Management:

This one makes a lot of sense. We know that weight bearing and impact help grow strong bones, so using vibration plates to improve bone mineral density, especially in individuals at risk for osteoporosis, is a great option.

Research indicates that vibration plates can increase bone mineral density and reduce chronic back pain.

Combined with nutrients, this is great!

3 - Immune System Modulation:

We all know that the better your immune system is prepared to fight bag bugs, the better.

So, doing what you can beyond exercise and diet to increase immune function is critical for better health.

The good news is that emerging evidence suggests that vibration plates may positively affect the immune system.

Research indicates they can influence immune responses by modulating cytokine levels and immune cell activity, potentially supporting improved immune function and reduced systemic inflammation.

4 - Cardiovascular and Metabolic Health:

If you want a healthier heart, then a vibration plate could help. Some evidence shows that people who suffer from obesity and metabolic syndrome could benefit from reductions in arterial stiffness, better blood pressure control, and improved metabolic profiles when using a vibration plate.

Who knew?

5 - Mental Health and Quality of Life:

Maybe it’s like when we were babies and being patted on the back soothed us, but there’s some evidence suggesting that vibration plates can improve mental health markers.

In studies involving college students, vibration plates have been linked to reduced symptoms of depression, anxiety, and stress, which could contribute to better overall well-being.

6 - Muscle Strength and Balance Enhancement:

This is probably the most convincing use of vibration plates that I can think of.

Understanding that they influence muscle spindles when you’re attempting to regain balance, it’s easy to see how studies have shown they can improve muscle strength and balance, particularly in older adults.

Research suggests that regular use can enhance postural control and muscle performance, which may help reduce fall risk and support mobility.

This one goes hand in hand with the weight loss aspect of studies.

Maybe Don’t Buy a Vibration Plate - But Consider Using One

Looking over that list of health claims, I can see why you may want to use a vibration plate.

They’re definitely safe and certainly effective as a supplemental aid for boosting health.

However, they’re not all that practical or affordable.

I could see how they’d be beneficial for people who work at a desk or have access to them, but beyond that, I think regular old physical exercise is the best way to go.