Whole body vibration

How Whole Body Vibration works

The unique vibration of the Power Plate® machine destabilises the body and causes a rapid reflex contraction, making more muscles do more actions more often.


The rate of up and down movement of the plate is one of the keys to success and relates to the frequency of reflex muscle contraction. Most people get maximum muscle activation at about 33-35 Hz (times per second). Power Plate models allow a frequency between 25Hz and 50Hz providing variability for different applications and user preferences.


The direction and type of movement is also important. Power Plate does not rock or see-saw. The whole plate moves in the same direction at the same time, mostly in a vertical direction (that is, up and down).The movement of the Power Plate is gentle – between 1mm and 2mm. There is no jerking, jarring, or shaking sensation.


A superior feature of Power Plate is that it also moves subtly backwards and forwards, and side-to-side. This three-dimensional “tri-planar” movement simulates the “authentic” environment of real life ground reaction forces, stimulating the body’s natural responses, and improving real life movements.


Power Plate oscillation is harmonic. This refers to the smoothness of the vibration, which, with Power Plate, is very consistent and predictable – even with people of different weights on the platform. The importance of smooth harmonic motion is that the body learns best when stimuli are repetitive and precise, so the neuromuscular system receives optimal stimulation without experiencing discomfort.


Improved circulation and cardiovascular health


Improved bone density and bone health


Increased strength and balance


Improved flexibility and mobility


Pain reduction


Increased metabolism


Improved cognition and concentration


Reduced stress and better wellbeing


Can I use Power Plate without doing any other exercise?

Many people whose only form of exercise is using Power Plate are happy with their results. Both cardio and strength training outcomes can be achieved with Power Plate training. Power Plate can be used in conjunction with many other forms of training and pieces of exercise equipment, although is very popular as “body weight training”.

Who can use Power Plate?
If you are currently active, cleared for exercise, and perform weight-bearing exercises, such as weight training or jogging, you are likely to be a good candidate for training on Power Plate. However, everyone should consult with a health professional to get clearance to exercise. As with any form of exercise, if you feel faint, dizzy or ill while working out on Power Plate, you should stop training immediately. Consult your doctor or specialist before restarting your training.
Is vibration training safe?

There are literally hundreds of thousands of Power Plate users across the world who have been exercising on the device for many years. Such widespread use with no reported negative effects over an extended period demonstrates the safety of training on Power Plate. As with any form of exercise, there are certain pre-existing medical conditions, which may make Power Plate an unsuitable option.

How does Power Plate differ from other vibration platforms?
Power Plate has been considered the market leader in the whole body vibration training category for more than 21. . Power Plate machines are preferred by many users for reasons of comfort, safety and efficacy. To ensure our products offer health and fitness benefits for a wide range of users, our research and product development team have based their specifications on proven scientific findings regarding the whole body vibration training modality. Power Plate creates a mechanical stimulation, which ranges from 25 Hz to 50 Hz to achieve optimum effect across various physiological systems. The amplitude, or up and down movement of the Power Plate machines is between 1 and 2mm. Most other vibration training machines operate at much lower frequencies and move through a much bigger vertical range. The movement direction is also different – Power Plate produces a mostly vertical movement, whereas many brands produce a rocking movement.
Where can I find a Power Plate to try or buy?

Power Plate can be found in various studios, gyms, Pilates studios and physiotherapy practices around the country. Please see the Power Plate Locator on our website to find a facility near you. You can purchase Power Plate right here on this website.

Can I use Power Plate every day?
The recommended frequency of use depends on what you are using it for. Mobilisation, flexibility, release, circulation boost and activation can be done a number of times a day, as your body needs it. For strength and balance gains you will need to respect that over-training can still result, and you will need to find a good balance between strength sessions and recovery time. Usually 15 – 30 minutes is long enough for a whole body vibration training component in your workouts. As a very general guide we would suggest two to three strength training sessions per week with 48 to 72 hours for recovery between sessions. We recommend you seek advice from a certified Power Plate trainer prior to your first session. Alternatively you can complete the Power Plate Orientation module (to #anchor later in page) to learn how to get the most out of the equipment.
Is there any proof Power Plate works?

There are tens of thousands of independent, peer-reviewed published research studies on different aspects of vibration training, with thousands of these referencing Power Plate. It is not a question of IF it works – but how BEST it can work for YOU. Please direct any research related questions to [email protected]

Learn how to use Power Plate – 30-minute introduction
Whole body vibration vs targeted vibration – what’s the difference?
Power Plate Discover – free online education course

The FREE Power Plate® Discover 3-hour Workshop provides an introduction to whole body vibration training, so you can understand how Power Plate helps you Prepare Faster, Perform Better and Recover Quicker.

Whether you are an individual consumer, fitness professional, Pilates instructor, therapist or clinician, our goal is to empower you with the skills and knowledge necessary to utilize Power Plate as a means to improve quality of life.

What will you learn?

  • Introduction to whole body vibration
  • Basic overview of whole body vibration technology
  • Basic understanding of physiological response
  • Application of Power Plate whole body vibration training and targeted vibration percussive therapy tools for  movement preparation, better movement, and quicker recovery

Scientific validation