You have big fitness goals and need more time to work on them. Whether you want to escape the funk of recovery from an injury or illness or the fact that you’re a competitive athlete, the Power Plate may be the exercise machine you need. 

 

But what is a Power Plate, and what are its benefits? In this article, we cover Power Plate’s pros and cons, what Power Plate reviews rave about, and the evidence behind the claims of its efficacy. 

What Is Power Plate?

Power Plate exercise machines are made for whole-body vibration workouts. Their devices send up to 50 vibrations per second through your body to stimulate your muscles and bones. 

 

Unlike many other brands, Power Plate is a Class 1C FDA-registered device, which means it is officially recognized as a medical device with likely health benefits. 

 

The Power Plate website is also very informative. With scientific studies and exercise videos, you aren’t left guessing whether you’ve found a legitimate product. 

 

>>Learn more about Power Plate here

Power Plate Review of Key Features 

The Power Plate brand of vibration plates boasts advanced technology and smartphone integration. 

App Integration

Power Plate has a smartphone app you can download for both Apple and Android phones. It has introductory instructional videos alongside workouts for core integration, functional flexibility, and cardio fitness. According to Power Plate reviews, you even get highly effective 1-on-1 virtual sessions with their coaches. There is a 21-day program to help you build healthier exercise habits. 

Design and Build Quality

The Power Plate effectiveness can be credited to its high standards of build quality. They have a thicker, more steady platform that allows you to comfortably perform exercises such as wide-legged squats and also work on more muscle groups without hard workout movements like stepping off the plate. 

 

Power Plate for home workouts? Yes, it is possible. Higher-end models of the shaker have built-in workout programs and display screens, like a Peloton bike. Although heavier, Power Plate devices are well-known for their durability compared to cheaper products. 

PrecisionWave Technology

PrecisionWave technology is a high-fidelity harmonic vibration system. It aims to switch on your natural response to safe levels of vibration, consistently engaging your muscles to strengthen them more effectively. Power Plate reviews describe this as a contributing factor for their use in the extensive clinical research on vibration plates. 

Accessories and Add-Ons

Power Plate devices come with static straps and a rubber mat for safety, making it the best vibration platform for home use. Some, such as the Personal and Move models, have a remote control, and most come with dust covers. Additionally, support cushions, stability bars, slam balls, and wall posters on exercises are other synonymous accessories for sale.

 

>>Learn more about Power Plate here

Potential Benefits of the Power Plate Vibration Plate

Power Plate reviews from real users show that its key benefits include a boost in bone density, muscle strength, cardiovascular health, and other aspects of physical fitness. Here’s how to use the Power Plate machine to get effective results.

1. Increased Bone Density

Vibration plates may improve bone density in people of all ages with a range of health problems. One trial involving teenage girls and young women with scoliosis, a condition where the spine has an exaggerated or inappropriate curve, found great benefit from the device. 

 

According to the research, femoral neck bone density improved by 0.015cm2, over 10 times the improvement in the control group. Their absolute bone mineral content in their lower spine rose by 1.17 grams, more than double the control group’s results [3]. 

 

What’s more, another study on post-menopausal women found a 3.5% increase in overall bone mineral density. Their spine density increased by 1.5%, and their femoral neck BMD improved by 2.13%. These results are especially impressive because BMD normally declines with age without intervention [4]. 

2. Improved Muscle Strength and Tone

Power Plate results published in clinical research include improved muscle strength. For example, a trial involving female basketball players showed that using the Pro5 Power Plate significantly improved core muscle strength and performance on the Lay-up Shooting Test. 

 

Core strength scores improved from 68.03 to 96.83, while the control group’s scores only rose from 68.06 to 78.07. Lay-up scores increased from 3.17 to 5.17, compared to the control group’s improvement from 3 to 3.8 [1]. 

 

But what about average older adults seeking ways to beat age-related muscle loss? Long-term use of whole-body vibration can significantly improve leg muscle strength, including jumping. The short length of vibration plate workouts also made them more suitable for some participants [5].

3. Enhanced Circulation

Poor circulation causes significant tissue damage if left untreated, as oxygen and nutrient supplies are interrupted. 

 

One research tested whole-body vibration on children with spina bifida, a condition in which the spine does not close correctly before birth, damaging the spinal cord. After vibration exercise therapy, the peak blood flow velocity increased from 70.55 to 75.30 in the femoral artery. An artery in their calves had a flow velocity increase from 39.65 to 48.93 [6]. 

4. Better Balance and Coordination

A loss of balance is a dangerous effect of biological aging. Combined with declining bone density, it can lead to falling and severe fractures. 

 

Fortunately, a study on postmenopausal women found that whole-body vibration significantly reduced their fall risk. There were improvements in several balance tests, including a drop in Timed Up and Go measurements from 10.42 to 8.80. Additionally, while 14 out of 21 women started out as “competent” on the Tandem Test, this increased to 20 out of 21 [7]. 

5. Weight Loss and Fat Reduction

Vibration plates may help accelerate weight loss if you use one alongside a healthy diet. Perhaps the best Power plate reviews for weight loss is one study demonstrating improved results over diet alone. Not only did the diet, exercise, and vibration group lose almost 48 square centimeters of visceral fat, but they did not regain it within the next year. The diet-only group lost 24 square centimeters and regained 17 square centimeters in less than a year. 

 

As for overall weight loss, the conventional diet and exercise group lost 7% of their body weight and barely regained any. The Power Plate group, however, lost 11.5% of their weight and maintained a 10.5% loss. It’s therefore likely that the vibration plate helped volunteers burn more calories [8].

6. Enhanced Flexibility and Range of Motion

Another benefit of whole-body vibration is improved mobility, including in cerebral palsy. One research study shows that whole-body vibration exercise can reduce muscle spasticity, which is the type of paralysis seen in cerebral palsy. Strength, flexibility, and walking speed all improved [9]. 

 

The study testing whole-body vibration in spina bifida resulted in a greater range of motion. For example, the deficit in knee extension shrank from 21.53 degrees to 17.06 degrees. Although it wasn’t much more effective than regular physiotherapy, vibration exercises may be more accessible or fit into your lifestyle more easily. 

7. Rehabilitation and Recovery

Today, there is an increasing awareness that people with spinal cord injury can recover lost function. One paper testing a 4-week program found an increase from 33 steps per minute to 36 steps. Step length also improved from 1.94cm to 23cm in the stronger leg. Walking speed rose from 0.259 meters per second to 0.321 [10]. 

 

Whole-body vibration may also support rehabilitation in situations where patients are expected to recover. It may be more effective than conventional exercise alone in speeding up the recovery of knee muscle strength after anterior cruciate ligament (ACL) reconstruction. Poor knee muscle strength not only causes disability but may increase your risk of repeated injury [11].

Safety and Side Effects

Power Plate dangers are minimal for most people, but you may still experience side effects such as joint and back pain. Whole-body vibration is also unsafe for people with certain medical conditions. 

Side Effects

One common side effect of whole-body vibration is joint pain, which is more common in people with arthritis because they have less cartilage to act as a shock absorber. Additionally, lower back pain is a common effect of long-term vibration exposure in truck drivers.

 

Aggravation of existing injuries is another potential issue. If you have an injury that hasn’t completely healed, the vibrations can damage the new, forming tissue and cause an overuse injury, which is also a problem in people with low bone density. High peak accelerations, often seen with amplitudes over 0.5mm, can be too powerful if you have osteoporosis [2]. 

Never use a vibration plate known to emit frequencies under 20Hz. These frequencies are too close to the natural frequencies of the human body and can lower the threshold at which you experience overuse injuries [4].

Safety and Precaution

For a safe Power Plate workout, it’s best to follow the same precautions as any other exercise plan. 

• First, it’s best to start low and go slow. If you have weaker bones, begin with shorter, less intense workouts until you see improvement on your next scan. Do not use plates with an amplitude of over 4mm. These are more likely to exceed the safe limits of vibration exposure [2]. 
• Next, avoid overuse even during exercise. The vibrations are quite intense, so some manufacturers recommend rest periods during your workout. For example, guidelines for frail adults advise 5-30 seconds of exercise for 3 repetitions and rest periods in between lasting 3 minutes [2]. 
• Experts also advise users to maintain correct posture during exercises. Your feet should be positioned symmetrically, with your toes slightly pointed outward. Keeping your knees bent at an angle between 25 and 30 degrees can help prevent overuse injuries, too [2].
• Finally, you must always wear appropriate footwear, i.e., the same shoes you would wear for any other workout. Going barefoot may increase your risk of overexposure to vibration, especially your feet. 

Other Considerations

Contraindications to vibration plates include acute injuries, joint inflammation, recent fractures, and pregnancy. All implanted devices, such as artificial heart valves, pacemakers, replacement joints, and bone implants used in fracture surgery (when they are in the lower body), are also contraindications. 

One study shows that whole-body vibration is even safe and effective in Duchenne muscular dystrophy. This is a rare condition in which the muscles cannot produce an essential protein for muscle protection. The amplitude used in this paper was 2mm, and the frequency was 30Hz, similar to the Power Plate [12].

What to Look for When Buying Vibration Plates

Most Power Plate reviews recommend looking for specifics on frequency, amplitude, and platform size when choosing a vibration plate. These all informed our decision to select the Power Plate brand for this review. 

Vibration Type

One of the best features of a Power Plate is its smooth, harmonic vibration. Users will still receive a consistent vibration regardless of body weight.

Safety Features

Even vibration, with no rocking or jerking, is the main safety feature of Power Plate that you must look for when looking at other brands. What’s more, a digital timer means you don’t have to worry about overexposing yourself to vibration. 

 

Another feature that shows that Power Plate has a high standard for vibration exercisers is its larger, high-grip platform. Online Power Plate reviews from users show that they do not fear slipping when exercising, so you’re also less likely to fall. 

Frequency Range

Studies show that frequencies between 20Hz and 90Hz are not only safe but have muscle- and bone-building effects [13]. While the Personal Power Plate only has a setting of 35Hz, Pro devices are customizable between settings of 25Hz and 50Hz. The Move, My5, and My7 all have 30Hz, 35Hz, and 40Hz options. 

Amplitude Settings

The amplitude must be within the safe range while still being effective. Power Plate devices use a smooth, even amplitude between 1mm and 2mm. It does not give you a jarring or jerking sensation. It is also well beneath the 4mm displacement shown to exceed safety limits. 

Weight Capacity

One advantage of the Power Plate’s heavier design is that it can easily support people who are heavier. Personal devices carry a maximum user weight ranging from 264 pounds (Personal) to 350 pounds (My7), while professional machines can support up to 500 pounds. 

Platform Size

According to Power Plate reviews, it is essential to choose a shaking plate with a platform size that comfortably accommodates you. If the plate is too small, you are at a higher risk of falling, and carrying it will be more difficult if it’s too large. Fortunately, the larger platform size increases the range of Power Plate exercises you can perform and makes it safer to use.

 

>>Learn more about Power Plate here

How We Evaluated the Power Plate Vibration Plates

The Power Plate’s performance, durability, and user-friendliness all stood out to us as viable efficacy criteria.

Performance

Perhaps the best sign of Power Plate’s exceptional performance is its class 1C medical device status. What’s more, its models are often the choice of researchers when studying the benefits of whole-body vibration. We consider these decisions to be the most credible Power Plate machine reviews of all. 

Durability

Another factor in favor of Power Plate vs. other vibration machines was the device’s durability. As they will likely last for years, their durability can more than compensate for the high price. 

Ease of Use

All exercise machines should be easy to use, as mistakes can cause injury. We looked at the downloadable instructions for each Power Plate to ensure that users could exercise safely. Instructions include advice on how often to use it, recommended exercises, and recommended settings. 

Features

All Power Plate devices feature effective frequency and amplitude settings alongside PrecisionWave technology. 

 

More expensive models have built-in resistance cables for upper body exercises, Functional Interactive Training software, and a touchscreen display. The My7 model, the top-range personal device, has over 1,000 pre-recorded workouts you can choose from the display screen. 

Safety

According to Power Plate reviews, its safety features include pre-set time options to prevent excessive exposure to vibrations. There are also non-slip rubber mats in every model, so people at risk of falling can exercise safely. If you have trouble balancing, you can opt for the larger models such as the My7. 

Customer Feedback

Power Plate reviews on the official website and other online platforms are mostly positive. Many users, like one enthusiastic customer, praise the device for its ability to shake up muscles in the morning, increase blood flow, and reduce stiffness, making it an essential part of their daily routine. They appreciate the quick and effective technology that enhances flexibility and muscle tone [14]. 

Power Plate Reviews on Trustpilot

Feedback on customer service is generally positive, with one Trustpilot reviewer noting the excellent product quality and fast, responsive support. However, some users have expressed frustration with logistical issues, particularly with back-ordered units, which lead to delays in delivery and affect their initial excitement about making the purchase [15].

Power Plate Reviews on Reddit

On the r/osteoporosis subreddit, feedback about the Power Plate device is mostly positive. One user shared that even the lowest setting got the machine vibrating intensely, and after just 10 minutes, their legs felt like they had a real gym workout

 

They mentioned their legs have definitely gotten stronger, though they’re also doing physical therapy for a spinal compression fracture. With a focus on core and leg strength, the Power Plate seems to be a helpful addition to their routine [16].

 

>>Learn more about Power Plate here

FAQs on Power Plate

After reading this far into our Power Plate review, it’s only natural to have more questions. We’ve answered popular questions you may have about the Power Plate and other vibration machines.

How Does a Vibration Plate Work?

The Power Plate vibration plates work by stimulating your muscles and tendons to improve the strength of your muscle contractions and stabilize connective tissue. Rapidly contracting and relaxing your muscle fibers may promote healthy blood circulation and lymph flow [1]. 

 

Vibration plates are not a new invention. They were invented in the 1940s to help immobilized patients reduce bone loss. Later, East European cosmonauts used them from the mid-20th century to prevent muscle and bone loss in outer space [2].

Does the Power Plate Really Work?

Yes, many clinical studies show that Power Plate and other vibrational exercise devices can improve muscle and bone strength, along with neurological function. 

How Often Should You Use a Vibration Plate?

Power Plate reviews and studies on vibration plates show that they are often used twice or three times a week, which is likely enough to see benefits, as overuse can cause muscle damage. 

Is the Power Plate Safe for Everyone?

Healthy adults can safely use Power Plate. If you have had strict limitations on load-bearing and ground force exercises, wait until your doctor has cleared you. 

Do Doctors Recommend Vibration Plates?

Many doctors speak favorably on the utility of the vibration plates thanks to their growing body of evidence. However, some may not be aware of the benefits, and others may have had negative experiences with patients using them. 

Can the Power Plate Help With Weight Loss?

Yes. Many people use the Power Plate for weight loss in combination with supplements for weight loss. Research supports its efficacy and its ability to lower the risk of regaining weight. 

How Do You Use a Vibration Plate?

Once you have adjusted the settings to your taste or needs, you can stand or sit on your vibration plate to start exercising. Most Power Plate reviews suggest following the pre-recorded workouts through the companion app or the machine itself.

Final Verdict: Is Power Plate Worth It?

The Power Plate is one of the best vibration exercise machines on the market today. With its status as a Class 1C medical device and a researcher’s choice in clinical trials, we couldn’t overlook the brand. 

 

Key advantages of the Power Plate include a durable design with a large platform and user support with pre-recorded workouts. The main disadvantages are the high cost and heavy devices. Our Power Plate review gives this product a thumbs-up, especially for those who need intensive muscle vibrations and overall support for bone health.

 

>>Learn more about Power Plate here

References:

1. Hassan, Ahmed K et al. “The effect of TRX, combined with vibration training, on BMI, the body fat percentage, myostatin and follistatin, the strength endurance and layup shot skills of female basketball players.” Heliyon vol. 9,10 e20844. 11 Oct. 2023, doi:10.1016/j.heliyon.2023.e20844
2. Tomás, Rita & Lee, Vinson & Going, Scott. “The Use of Vibration Exercise in Clinical Populations.” ACSM’s Health & Fitness Journal. 15. 25–31. 2011, doi:10.1249/FIT.0b013e31823373e8. 
3. Lam, T P et al. “Effect of whole body vibration (WBV) therapy on bone density and bone quality in osteopenic girls with adolescent idiopathic scoliosis: a randomized, controlled trial.” Osteoporosis international : a journal established as result of cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA vol. 24,5 (2013): 1623-36. doi:10.1007/s00198-012-2144-1
4. Chan, M Ete et al. “The potential benefits and inherent risks of vibration as a non-drug therapy for the prevention and treatment of osteoporosis.” Current osteoporosis reports vol. 11,1 (2013): 36-44. doi:10.1007/s11914-012-0132-1
5. Gonçalves de Oliveira, Raphael et al. “Impacts of Whole-Body Vibration on Muscle Strength, Power, and Endurance in Older Adults: A Systematic Review and Meta-Analysis.” Journal of clinical medicine vol. 12,13 4467. 3 Jul. 2023, doi:10.3390/jcm12134467
6. Domagalska-Szopa, Małgorzata et al. “Effects of Whole-Body Vibration Training on Lower Limb Blood Flow in Children with Myelomeningocele-A Randomized Trial.” Journal of clinical medicine vol. 10,18 4273. 21 Sep. 2021, doi:10.3390/jcm10184273
7. Sucuoglu, Hamza et al. “Effect of Whole-Body Vibration on Balance Using Posturography and Balance Tests in Postmenopausal Women.” American journal of physical medicine & rehabilitation vol. 94,7 (2015): 499-507. doi:10.1097/PHM.0000000000000325
8. European Association for the Study of Obesity. “Vibration Plate Machines May Aid Weight Loss And Trim Abdominal Fat.” ScienceDaily. ScienceDaily, 8 May 2009. www.sciencedaily.com/releases/2009/05/090508045323.htm
9. Ritzmann, Ramona et al. “Vibration therapy in patients with cerebral palsy: a systematic review.” Neuropsychiatric disease and treatment vol. 14 1607-1625. 18 Jun. 2018, doi:10.2147/NDT.S152543
10. Ness, Lanitia L, and Edelle C Field-Fote. “Whole-body vibration improves walking function in individuals with spinal cord injury: a pilot study.” Gait & posture vol. 30,4 (2009): 436-40. doi:10.1016/j.gaitpost.2009.06.016
11. Sogut, Bensu et al. “Effects of Whole-Body Vibration Training on Knee Muscle Strength After Anterior Cruciate Ligament Reconstruction: A Critically Appraised Topic.” Journal of sport rehabilitation vol. 31,3 (2022): 356-361. doi:10.1123/jsr.2021-0210
12. Ali, Mostafa S, and Marwa S Saleh. “Trunk-oriented Exercises Versus Whole-body Vibration on Abdominal Thickness and Balance in Children with Duchene Muscular Dystrophy.” Journal of musculoskeletal & neuronal interactions vol. 24,1 (2024): 47-54.
13. Judex, Stefan et al. “Mechanical modulation of molecular signals which regulate anabolic and catabolic activity in bone tissue.” Journal of cellular biochemistry vol. 94,5 (2005): 982-94. doi:10.1002/jcb.20363
14. “Customer Reviews.” Power Plate, Power Plate, PHS, 27 Oct. 2021, https://powerplate.com/pages/reviews.
15. “J J Gave Powerplate.Com 5 Stars. Check out the Full Review.” Trustpilot, https://www.trustpilot.com/reviews/668432c1d8af6eb081e34f09. Accessed 15 Sept. 2024.
16. Fluffy-Pipe-. “Vibration Plate : R/Osteoporosis.” Reddit.Com, https://www.reddit.com/r/osteoporosis/comments/1d00poq/comment/l6oojjd/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button. Accessed 15 Sept. 2024.