How to Use Power Plate & Why Everyone Should Have One
Medically reviewed by: Dr. Ronald Mochizuki, MD
Power Plate's patented, 3D vibration technology offers real results for people of all ages, fitness levels, and walks of life. It can elevate your strength and endurance, revitalize your well-being, and save you time while counteracting the effects of a mostly sedentary lifestyle.
If you ask us, nearly anyone can benefit from Power Plate. But what is it exactly, how do you use it, and what are the benefits?
Here's what to know about our innovative whole-body vibration (WBV) platforms, including what types of exercises you can do for strength, flexibility, balance, or recovery. We'll also cover how to get started if you're new to WBV and offer tips for choosing the right Power Plate for your needs.
What Is Power Plate and How Does It Work?
Power Plate is an industry leader in whole-body vibration, providing premium vibration platforms for personal, therapeutic, and professional use. Each machine is designed based on findings from decades of research on WBV and features our patented vibration technology.
The Science of Whole-Body Vibration
Power Plate engineering is rooted in science, offering low-impact movement that's easy on the joints, accessible for most people, and effective at stimulating muscles and promoting blood flow.
Research shows Power Plate training can be as effective as traditional exercise at increasing strength and muscle mass. It can also support weight loss, boost cardiovascular endurance, and improve flexibility and overall mobility—to name just a few benefits.,,
Who Uses Power Plate?
Power Plate is a trusted leader in the WBV market. Our platforms are the preferred choice of many elite athletes, trainers, physical therapists, and other medical professionals, along with seniors and everyday wellness seekers looking to level up their health.
Our machines generate low-impact vibrations that activate major muscle groups without jerking the body around or requiring substantial physical effort or focus from the user. Most models also have integrated handlebars or straps to help with balance.
Proven Benefits in Less Time
When the platform is operating, you'll hardly see it moving. But it's actually delivering as many as 50 vibrational pulses per second, not only vertically (up and down) but also side to side and forward and backward. Known as tri-planar vibration, this helps maximize the results of WBV in a shorter amount of time.
With a 15-minute Power Plate session, you can activate muscles throughout your lower body and core. Even just standing on the platform for five minutes can increase circulation by getting your blood pumping. With regular use, you can build strength and improve your body composition (how much fat mass versus muscle and bone mass you have) while working on balance, stability, and flexibility.,
How to Use Power Plate Based on Your Goals
Simply standing on a Power Plate can stimulate muscle contractions and offer considerable benefits with regular sessions. But there are lots of other ways to use it, including various moves that focus on balance, strength, and range of motion. So, exactly how to use a vibration plate depends on what your goals are.
For General Fitness and Toning
Power Plate can be used to build strength, tone muscles, boost cardiorespiratory endurance, and improve overall fitness.,
If these are your goals, start with five to 15 minutes of standing. Then once you're used to the vibrating platform, you can incorporate dynamic movements to maximize muscle activation, such as squats, lunges, planks, or push-ups.
For Flexibility and Mobility
Whole-body vibration has been shown to improve flexibility while reducing stiffness in joints and muscles. It can also help with mobility, partly by raising the pain threshold (increasing what a person perceives as pain or discomfort) and increasing range of motion.,
Those wanting to work on their flexibility and mobility can focus on controlled stretches with the Power Plate, like side lunges to target the inner thighs, cat-cow (with knees on the floor and hands on the platform), standing hamstring stretches (bending down to touch your toes), or calf stretches (one foot on the floor and the other on the platform).
For Balance and Stability
Vibration platforms can help with postural control—the ability to stay balanced and stable when standing, walking, and sitting without back support. WBV is also used in proprioceptive training, which aims to improve a person's sense of body positioning in space, motor control, and coordination. Together, these benefits can reduce the fear and risk of falling.
If your goals are to improve your balance, feel more stable on your feet, and become more confident with general movement, start with five to 10 minutes of stationary standing on the Power Plate.
After a few sessions, you can add exercises that strengthen your stabilizer muscles and require mental focus to balance, like turning your head or slowly rotating your upper body while standing. Calf raises, single-leg holds, and alternating leg lifts can also challenge stability and build strength.
For Recovery and Pain Relief
Whole-body vibration can be used to relieve pain and boost recovery following an injury or surgery., Beyond raising a person's pain threshold, WBV might disrupt pain pathways to the brain. Known as the "gate theory of pain," this essentially means the non-painful vibrating sensation overrides the pain and reaches the brain instead.
Power Plate might also support the healing process by boosting blood circulation, which helps oxygen and nutrients get to areas of the body in need.
Always check with your healthcare provider before using Power Plate or trying a new exercise, especially with a recent injury or surgery. Once you have the go-ahead from your care team, you can start with passive standing and reap the benefits of our patented multidirectional vibration.
Static holds and massage settings can help improve strength and reduce soreness, but your specific routine should be built around your body's current needs. Your medical provider or physical therapist can recommend moves to try as part of your rehabilitation plan.
For Active Aging and Joint Health
Power Plate can be immensely beneficial for older adults who want to stay active, maintain good joint health, and prevent age-related losses in bone and muscle mass. It's shown promise in improving bone mineral density, preventing slips, increasing strength and balance, and improving flexibility and range of motion.,
Seniors who want to stay mobile, lower the risk of falls, and keep their muscles, bones, and joints as healthy as possible with every passing decade can focus on gentle, low-impact movements on the Power Plate. For instance, starting with stationary standing, then gradually adding simple moves, like upper-body rotations, light squats, calf raises, or controlled arm circles.
How Often and How Long Should You Use Power Plate?
How often to use Power Plate and the ideal session duration depend on your current fitness level and goals.
Start Low and Work Your Way Up
If you're just starting out, begin with shorter sessions—about five to 10 minutes—two or three days a week. As you get stronger and more used to WBV, you can bump it up to 15- or 20-minute sessions four or five days a week.
But we don't recommend going longer than 30 minutes. Remember, you can get a full workout on Power Plate in just 15 minutes.
Daily Usage
You can use Power Plate as often as every day if you're physically fit and an experienced user. But in that case, shorter sessions are best, so keep it to 10 or 15 minutes.
For Beginners and Experienced Users Alike
Power Plate is a Class I FDA-registered device with established safety and effectiveness. Our machines are suitable and beneficial for beginners and experienced users.
If you're new to whole-body vibration, go at your own pace and start with short, low-intensity sessions. You can easily adjust the vibration speed (how many vibrations per minute) and type of exercise to suit your comfort level.
Explore More With Power Plate Resources
We have tons of resources to help you get to know your Power Plate and make the most of your sessions.
Access the Full Power Plate Exercise Library
Download the free Power Plate mobile app to access a comprehensive library of guided movements, WBV tutorials, and specific exercises for strength, recovery, and mobility.
Try a Live Discover Workshop
With our Discover Workshop, you can broaden your WBV skills and learn how to train others on Power Plate. Modules include lessons on safety, technology science, functional strength, and recovery. Register for free to access the online learning portal.
Explore Power Plate's Whole-Body Vibration Collection
If you want to start experiencing smarter, faster, and more efficient workouts at home, check out Power Plate's whole-body vibration collection. Our vibration plates are meticulously engineered with our PrecisionWave Technology to optimize the many benefits of WBV therapy, from building strength and reducing stiffness to supporting recovery and improving mobility.
Not sure which Power Plate is best for your needs and lifestyle? Compare different Power Plate models to explore features, settings, weight capacities, and other key specs.
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