What Is the Right Frequency to Use for Whole Body Vibration?

Medically reviewed by: Dr. Ronald Mochizuki, MD

Whole body vibration (WBV) has revolutionized the art of exercise, offering a unique training approach to people of all fitness levels. Vibration plate frequency, typically measured in Hertz (Hz), plays a pivotal role in determining the specific benefits you'll receive from your workout.

As more people discover the benefits of this innovative technology, a common question arises: What is the best frequency for whole body vibration? There isn’t a one-size-fits-all answer. Your fitness level, preexisting health conditions, and personal goals will all impact which frequency makes your muscles sing. 

In this comprehensive guide, we'll delve into the science behind WBV frequencies, explore how different Hz ranges affect your body, and provide insights on choosing the optimal vibration plate frequency for your fitness goals.

Understanding Whole Body Vibration (WBV)

Whole body vibration (WBV) has transformed the worlds of fitness, health, and wellness. It involves standing, sitting, or performing exercises on a vibrating platform that transmits energy throughout the body. 

The vibrations stimulate your muscles, bones, and other tissues, offering a wide range of benefits; WBV can potentially enhance your: 

• Muscle strength
• Flexibility
• Blood circulation
• Bone density

At the heart of WBV technology lies the concept of vibration frequency—a crucial factor that determines the effectiveness and specific benefits of each session. To tailor your workout sessions and maximize your desired results, you must first learn the role of frequency in WBV.

Importance of Frequency in WBV

Frequency in WBV refers to the number of vibrations per second, typically measured in Hertz (Hz). This seemingly simple parameter significantly alters how your body responds to the vibrations and, consequently, the outcomes you can expect from your WBV sessions.

Different frequencies can elicit distinct physiological responses: Lower frequencies can promote relaxation and circulation improvement, while higher frequencies could be more effective for muscle activation and strength training. 

However, the importance of frequency extends beyond effectiveness—it's also a matter of safety and comfort. Using the right frequency both enhances your gains and protects your body from injury.

The Science Behind Frequency in WBV

To truly appreciate the importance of frequency in WBV, you must also understand the underlying science. 

When your body experiences vibrations, it responds through a phenomenon known as the tonic vibration reflex (TVR). This reflex causes your muscles to contract involuntarily in response to the vibrations.

But different frequencies can trigger the TVR in different types of muscle fibers. For example, plates on lower frequencies, such as a 20 to 30 Hz vibration plate, tend to activate slow-twitch muscle fibers, which are associated with endurance activities. 

Plates on higher frequencies, like a 40 Hz vibration plate, are more likely to engage fast-twitch muscle fibers, which your body relies on for power and strength. Research suggests that frequencies between 20 to 50 Hz can stimulate osteoblast activity, potentially improving bone density.

What Frequency Means in WBV

With WBV, frequency is more than just a number—it's a key determinant of how your body will respond to the vibrations. Here are the fitness factors that frequency impacts:

• Workout intensity – Higher frequencies generally create a more intense workout as they cause more rapid muscle contractions.

• Health benefits – Different frequencies target different aspects of health and fitness, from muscle strength to flexibility and circulation.

• Energy transmission – Frequency affects how efficiently the vibration energy transmits through your body.

• Comfort level – Some frequencies may feel more comfortable or manageable to certain individuals based on their body composition and fitness level.

• Safety considerations – Extremely high frequencies can potentially cause discomfort or even harm, which is why it's crucial to use equipment designed with safety in mind.

Understanding how frequency transforms a workout allows you to make informed decisions about your WBV sessions and tailor them to your specific needs and goals.

Low vs. High Frequency

The distinction between low and high frequencies in WBV is crucial for understanding how to use this technology effectively:

• Low frequencies – 20 to 30 Hz
• Medium frequencies – 30 to 40 Hz
• High frequencies – 40 to 50 Hz 

Low frequencies are often associated with:,

• Improved circulation
• Enhanced flexibility
• Stress reduction and relaxation
• Gentle muscle activation, suitable for beginners or those with sensitivity

High frequencies, on the other hand, are typically linked to:

• Increased muscle strength and power
• Enhanced bone density
• More intense workouts
• Advanced training for athletes or experienced users

The effects of different frequencies can also vary from person to person. What feels high-intensity for one individual might be moderate for another, depending on factors like fitness level, body composition, and overall health.

Optimal Frequency Ranges for Different Health Goals

Whether you're aiming to build muscle strength, improve flexibility, enhance circulation, or boost bone density, understanding the right frequency is key to achieving your desired health outcomes. Here’s a look at which frequency may be best suited for each of your goals:

Muscle Strengthening and Toning

For those aiming to build muscle strength and improve muscle tone, opt for higher frequencies during your WBV sessions. Research suggests that frequencies between 35-50 Hz are optimal for muscle strengthening.

For muscle toning, a slightly lower range of 30 to 40 Hz might be more suitable, especially for those new to WBV or looking for a moderate workout.

Flexibility and Mobility

When it comes to improving flexibility and mobility, lower to medium frequencies have shown promising results. So, consider a frequency range of 20 to 35 Hz for flexibility training.

In particular, studies have found that WBV at 26 Hz may significantly improve hamstring flexibility compared to static stretching alone. Lower frequencies allow for a more relaxed muscle state, which can facilitate deeper stretches and improved range of motion.

Circulation and Relaxation

For goals related to improving circulation and promoting relaxation, lower frequencies between 20 and 30 Hz may be more effective.

These lower frequencies can stimulate blood flow without causing excessive muscle tension, making them ideal for recovery sessions or for individuals looking to improve their overall circulation.

Choosing the Right Frequency for Your Needs

Selecting the appropriate frequency for your WBV sessions depends on several factors, including:

• Personal health goals – As discussed earlier, different frequencies are better suited for specific goals like muscle strengthening, flexibility improvement, or relaxation.

• Fitness level – Beginners might want to start with lower frequencies and gradually increase as they become more comfortable with WBV.

• Health conditions – Certain health conditions may require specific frequency ranges. Always consult with a healthcare professional before starting a WBV program.

• Age – Older adults might benefit from lower frequencies, especially when focusing on balance and bone health.

• Time of day – Higher frequencies may be more suitable for morning workouts to energize the body, while lower frequencies could benefit evening sessions to promote relaxation.

• Workout type – You can adjust the vibration frequency to reflect each aspect of your workout, whether you’re warming up, going all out, or cooling down.

Instead of choosing a single frequency for WBV training, think about how to use different frequencies to enhance your overall fitness routine.

Why Power Plate is the Optimal Choice for WBV

When it comes to whole body vibration technology, Power Plate stands out as a leader in the field, offering cutting-edge solutions that support exercise enthusiasts and professional athletes alike. 

Power Plate’s PrecisionWave™ Technology

At the core of Power Plate's WBV philosophy is our revolutionary PrecisionWave™ Technology. This innovative system ensures that you absorb precise, consistent, and multidirectional vibrations during every session. 

Unlike some other WBV platforms that may produce uneven or unpredictable vibrations, Power Plate's technology delivers controlled, high-quality vibrations that maximize benefits while minimizing any potential discomfort or risk.

The PrecisionWave™ Technology allows for accurate frequency control: When you set a specific frequency, you'll know you’re receiving the exact vibrations you need for your health needs. This level of precision is key to goal targeting, whether you wish to strengthen your muscles, improve flexibility, or enhance circulation.

Versatility Across Frequencies and Amplitudes

Power Plate machines offer a wide range of frequencies from 25 Hz to 50 Hz, covering the entire spectrum of beneficial vibration frequencies identified in scientific research. This versatility allows users to tailor their WBV experience to their specific needs and goals.

Moreover, our devices feature adjustable amplitude settings. Amplitude refers to the extent of the vibration movement; when combined with frequency control, it provides an even more customizable experience. 

Whether you’re a beginner or an elite athlete, you can master whole body vibration with Power Plate. And as your goals shift, your Power Plate will shift with you. Refer to our vibration plate buying guide to understand which machine will help you achieve your goals.

Backed by Research and Experts

Our technology is supported by a wealth of scientific research and endorsed by health and fitness experts worldwide. Researchers have conducted numerous studies using Power Plate equipment, contributing significantly to the body of knowledge surrounding vibration plate benefits.

For example, research has found that the use of a Power Plate can have a significant impact on flexibility and stiffness, strength training, and even fall prevention in seniors.,,

Explore Power Plate’s Whole Body Vibration Collection

Understanding the right frequency to use for vibration plates is key to maximizing the benefits of this innovative tool. With Power Plate's advanced PrecisionWave™ Technology, a wide range of frequency options, and scientifically backed designs, you can confidently explore the world of WBV.

Whether you're an athlete looking to enhance performance, a fitness enthusiast aiming to diversify your workout routine, or someone seeking to improve your overall health and wellness, Power Plate offers the tools and technology you need to excel.

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National Library of Medicine. Anabolism. Low mechanical signals strengthen long bones. https://pubmed.ncbi.nlm.nih.gov/11493908/ 

National Library of Medicine. Strength increase after whole-body vibration compared with resistance training. https://pubmed.ncbi.nlm.nih.gov/12783053/ 

National Library of Medicine. Will whole-body vibration training help increase the range of motion of the hamstrings? https://pubmed.ncbi.nlm.nih.gov/16503680/ 

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Human Kinetics Journal. Effects of Low-Frequency Whole-Body Vibration on Muscle Activation, Fatigue, and Oxygen Consumption in Healthy Young Adults: A Single-Group Repeated-Measures Controlled Trial. https://journals.humankinetics.com/view/journals/jsr/31/8/article-p984.xml#:~:text=to%2055%20Hz.-,14,recovery%20in%20low%2Dfrequency%20bands. 

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PubMed Central. Is 20 Hz Whole-Body Vibration Training Better for Older Individuals than 40 Hz?. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8625607/