As we age, we naturally lose muscle and some bone density, both of which are critical for avoiding injury and keeping our bodies strong and functioning well. Most of us are aware of the power of resistance training as a protective measure — but how about the added advantage of taking your strength efforts to a vibration plate?
“Regular activity and strength training is critical for living a long, healthy life,” says Jeromy Darling, Dynamic Personal Trainer at Life Time Highland Park in St. Paul, Minn. “To combat and overcome many of the health challenges that come with age-related bone and muscle loss, I highly recommend including training on a vibration plate as part of a healthy-aging routine.”
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.
“Interestingly, astronauts who spend any time in zero-gravity space face a similar problem as aging bodies with shrinking muscles and bones,” Darling explains. “This is why NASA, in the early 90s, implemented regular whole-body vibration (WBV) therapy for all its astronauts to help repair and restore their muscles and bones. The results were so stunning that colleges began using the technology to enhance recovery and performance for their athletes.”
Why Perform Vibration Plate Exercises?
Exercising on a vibration plate can engage more muscle fibers than performing the same workout on a stable surface, according to Darling. The vibrating surface forces your body to fight against regular gravity and vibrations, causing this increased activation — along with other benefits. “These vibrations can also enhance circulation, support muscle recovery, [and greater calorie burn].”
How Often Should I Do Vibration Plate Exercises?
Darling recommends using the vibration plate every day, if you can, noting that using it for 10 to 15 minutes is a good starting point. “Consistent use can yield tremendous results for weight loss, muscle gain, and recovery,” he shares. “It can also benefit our proprioception — the body’s ability to sense its own position — which enables us to be aware of our movements and actions and maintain better balance and coordination.”
If you’re not able to use the vibration plate daily, Darling says that even using it two to three times per week can be helpful.
8 Vibration Plate Exercises
Here, Darling demonstrates eight moves you can add to your routine using the Power Plate (vibration plate).
For those who are new to this piece of equipment, start on a low setting — think, level one or two, or vibration level 30 to 35 low. Remember to keep your joints in an active position throughout the exercise.
1. Bicep Curls
- Turn on the Power Plate machine to desired setting.
- Stand with your feet about shoulder-width apart.
- Hold one dumbbell in each hand with arms at your sides and palms facing forward.
- Keeping your upper arms stable and tight to your torso, bend your elbows and raise the weights to your shoulders.
- Reverse the movement with control to lower the weights.
- Repeat for three sets of 10 reps with 30 seconds of rest between each set.
2. Shoulder Press
- Turn on the Power Plate machine to desired setting.
- Stand with your feet about shoulder-width apart, holding a dumbbell in each hand. Hold the dumbbells near your shoulders with your palms forward.
- Press both dumbbells straight overhead while keeping your feet grounded. Activate your abdominal muscles to maintain neutral posture and lower-spine stability.
- Reverse the movement with control.
- Repeat for three sets of 10 reps with 30 seconds of rest between each set.
3. Squats
- Turn on the Power Plate machine to desired setting.
- Stand with your feet about shoulder-width apart.
- Bend your knees and lower into a squat position.
- Stand back up, squeezing your glutes at the top of the movement.
- Repeat for three sets of 10 reps with 30 seconds of rest between each set.
4. Calf Raises
- Turn on the Power Plate machine to desired setting.
- Stand with your feet about shoulder-width apart.
- Shift your weight to the balls of your feet, lifting your heels off the surface. Rise up onto your tiptoes, going as high as possible.
- Lower back down to the starting position.
- Continue to move straight up and down without letting your body sway.
- Repeat for three sets of 10 reps with 30 seconds of rest between each set.
5. Toe Taps
- Turn on the Power Plate machine to desired setting.
- Stand with your feet about shoulder-width apart.
- Extend your right leg behind you as you bend your left leg just enough to touch your right hand to your left foot.
- Return to the standing position.
- Complete for 10 reps total, then repeat on the left side.
- Repeat for three sets on each side, with 30 seconds of rest between each set.
6. Single-Leg Half Squat
- Turn on the Power Plate machine to desired setting.
- Stand with your feet about shoulder-width apart.
- Holding onto the bar of the Power Plate with your right hand for balance, extend your right leg behind you, bearing your weight on your left foot to lower into a half-squat.
- Return to standing position, keeping your back leg bent until you reach the top.
- Complete 10 reps total, then repeat on the left side.
- Repeat for three sets on each side, with 30 seconds of rest between each set.
7. Plank
- Turn on the Power Plate machine to desired setting.
- Place your palms and forearms flat on the platform with your legs extended behind you and back flat in a plank position.
- Hold for three sets of 30 seconds with 15 seconds reset between each set.
8. Pushups
- Turn on the Power Plate machine to desired setting.
- Place your palms flat on the platform with your legs extended behind you in a high-plank position.
- Slowly lower down into a pushup position until 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.
