How To Use A Vibration Plate: The Complete Beginner’s Guide (With Exercises)

Vibration plates are still viewed critically, as many people claim that only advanced athletes can profit from them and that they can be harmful for beginners. Some critics even state that vibrating platforms do not provide any benefits at all.

I have to admit that I used to be very sceptical as well but after researching the topic intensively and after exercising with a vibration plate myself for more than two years now, I feel that it’s time now to squash the rumors and deliver some real insights into the effects and benefits of vibration training.

First of all: Vibration plates are very good exercise tools for beginners. Everything you should consider when starting to exercise on a vibration machine, you will find in this article. Have fun! 😉

Why Vibration Plates Are Perfect For Beginners

Training with a Vibration Plate

Let me first briefly explain how vibration plates work and what they do to your body:

Vibration plates transmit the oscillations (vibrations) generated by a motor to our body. These vibrations slightly destabilize our body causing our muscles to contract automatically in order to keep our balance and maintain stability.

The muscles that are responsible for this are the so-called deep muscles, which are mostly located in our back and are mainly responsible for our upright posture. What is particularly interesting is the fact that these muscles make up about 40% of our total musculature but cannot be trained or controlled actively.

In contrast, these muscles can only be trained passively, for which vibration plates offer an ideal solution.

Therefore, when we do regular fitness exercises on a vibration plate, we not only train the muscles that are targeted by the exercise itself, but also the deep muscles, meaning we can exercise more muscles in less time. This makes this kind of exercise extremely effective!

As this puts a certain stress on our body, it is often said that we first have to strengthen our muscles to be able to react to the vibrations properly. This is kind of true, but since you can determine the intensity of the training yourself, you can allow your muscles to slowly get used to the vibrations.

Now we will talk about what exactly you should consider as a beginner on a vibration plate.

What Beginners Should Consider when Using a Vibration Plate

Tipps for Beginners

The vibrations of the vibration machine are counterbalanced by our muscles. This kind of stress is new for our body, especially in the beginning, and it takes some time to get used to it.

If you are new to exercising and you are not very fit yet, you should approach the matter with special caution. Since vibration training can be a lot of fun in the beginning, you should be careful not to get overconfident and instead start slowly.

Choose low frequencies for the first 1–2 weeks and give your muscles enough time to get used to the new stimuli. From then on you can slowly increase the intensity of your training.

I would also advise you to start with familiar exercises that you feel comfortable with. Proper form is very important, especially when doing exercises on a vibration plate. As an example, choose simple squats where you can stand comfortably with both legs on the plate. We will come back to the best exercises for beginners in a moment. 😉

Since vibration training puts a lot of stress on our central nervous system as well (because many muscles are trained at the same time), I would also advise you to take breaks and drink plenty of water in between sets.

And of course, if you don’t feel completely comfortable with an exercise or even feel pain, skip it or choose a simpler version.

Which Vibration Plates are Suitable for Beginners?

Vibration Plate

I myself started vibration training with the LifePro Waver Vibration Plate. That was simply because this machine was or still is among the most popular. But it is not only its popularity that makes the LifePro Waver recommendable, but rather that it is very well suited for beginners in general.

The machine is very stable, quiet, easy to transport and with 99 different vibration speed levels it has a very large range of intensities. Also, the plate is quite affordable in my eyes. In fact, I am still amazed how cheap the LifePro Waver can be bought at Amazon.

I would advise you to form your own impression of the LifePro Waver Vibration Plate. You will find the machine here.

The Best Vibration Plate Exercises for Beginners


Squats with a vibration plate

The Proper Form

  • Back remains straight during the whole exercise
  • Shoulder width stance
  • Look straight ahead and tense your abdominal muscles
  • Slowly bend your knees and lean your upper body slightly forward
  • Important: Knees and toes point in one direction and the knees do not go further forward than the toes


Plank on a vibration plate

The Proper Form

  • Quadruped position (forearms and feet touch the floor)
  • Legs, upper body and head form a straight line
  • Tense all the trunk muscles and generally do not lose body tension
  • Forearms are on the vibration plate

Standing Row

Rowing Exercise Vibration Plate

The Proper Form

  • Basic position: Bend upper body slightly forward and go to your knees slightly, arms stretched out
  • Back is completely straight during the whole exercise
  • Head as extension of the spine (avoiding neck and shoulder tensions)
  • From this basic position, pull shoulders backwards and pull the cables to the body
  • Elbows stay as close to the body as possible

Step Up Step Down

Step UP Step Down Vibration Plate

The Proper Form

  • Stand with both feet one step away from the vibration plate
  • From here you step up on the plate with one foot, then with the other and then step down from it alternately again
  • For the most effective fat burning, use your arms intensively with every step

When will I See the First Results?

Beginners are often curious when the first results will show up while exercising on a vibration plate. In advertisements, the vibration plates are often marketed as magic potions for overnight results. If you think so as well, I’m sorry but I have to disappoint you. Just as any other kind of exercise, vibration training requires a lot of effort and sweat, at least if your goal is to lose weight, build muscles or basically achieve any other fitness goal.

However, I can also tell you that exercising on a vibration plate is much more effective than “normal” training and you can train almost all of your muscles very effectively in just a few minutes and burn many calories in a short time.

So, you will be able to achieve reasonably quick results if you use the vibration plate correctly and stay committed and disciplined. I recommend you train three times a week for about 15 minutes. It is best to start with the simple exercises I have suggested and you should be able to see the first results within a few weeks. 😉

By the way: If you want to know more about how vibration plates work exactly and why they are so effective, you should also take a look at this post, where I deal with the question of whether you can lose weight with a vibration plate.

The Bottom Line: Vibration Plates for Beginners

Vibration plates offer a very effective way of exercising and there is a legitimate reason for them to become more and more popular! Even for beginners, vibration plates are the perfect exercise tool if a few simple things are kept in mind. Don’t rush the vibration training and you will quickly achieve your first results.

I hope I helped you with this article. If you have any further questions or suggestions, feel free to write me an email or just leave a comment below.

Finally, I wish you lots of fun beginning your vibration training journey! 😉

Benny Laker

I am the owner of High Tech Fitness. I love testing any kind of exercise equipment and enjoy sharing my insights with you.

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