How To Use A Vibration Plate Workout For Beginners?

Vibration plates are still a divisive topic. Some people believe that they only benefit advanced athletes and that their use can be harmful to beginners.

Some critics claim that vibration platforms do not provide any benefits at all.

I was very skeptical, too. But after conducting a lot of research into this topic, it has become more apparent to me and after utilizing a vibration plate for more than two years now.

Do vibration plates help lose belly fat?

I’ve heard many rumors about vibration training. I want to share what I know to squash the myths and bring the truth to light.

In this article, I’ll explain how vibration plates work and why they can be helpful even for beginners.

Let’s get started.

What is a Vibration Plate?

Do vibration plates work if you just stand on them?

A vibration plate is a platform that shakes up and down or from side to side. The purpose of the vibrations is to cause your body weight to work as an aerobic exercise. Merely sitting on the plate will not deliver the desired effect.

The plates can be used in combination with other exercises for an even more intense workout. So, if you prefer to go for a stair-step workout or a kettlebell routine, you should consider them as your go-to tool.

Even if you don’t (yet) do regular workouts, vibration plates are a must-have for all who want to build muscle and lose fat faster.

It is a passive exercise approach to your weight loss goal, and you must be active while on the machine.

Why Vibration Plates Are Perfect For Beginners

Vibration plates are perfect for beginners. Vibration plates transmit the oscillations generated by a motor to our body. The vibrations cause our muscles to contract, which keeps our balance.

The muscles responsible for this are the deep muscles, which are primarily located in our back and mainly responsible for our upright posture. 

What’s interesting is that these muscles make up about 40% of our total musculature, but they can’t be trained or controlled directly. Instead, they can only be trained passively, making vibration plates perfect for this kind of exercise.

As this puts specific stress on our body, we must first have to strengthen these deep muscles before we can react appropriately to the vibrations on a vibration plate.

Hence, when you do regular fitness exercises on a vibration plate, you train the muscles targeted by the exercise itself and the deep muscles, which means you can exercise more muscles in less time.

That makes this type of exercise tremendously effective!

We often say that people need to work out their muscles in order to react appropriately. It’s kind of true that you can enable your muscles to adapt to the vibrations, but it’s also true that intensity is a factor.

And now, let us talk about what to consider for a beginner on a vibration plate.

What Should Beginners Consider when Using a Vibration Plate?

The vibrations of the machine are balanced by our muscles. Once the body adjusts to stress, it will be better equipped to deal with it.

Exercise can be challenging for beginners. If you’re a beginner, it’s essential to listen to your body and take active recovery when you need it. 

Many people who are just starting with exercise tend to overdo it. After a good workout, they'll feel stiff and sore. Don't get too confident. Start slow, but don't give up or quit.

You should start with low-impact workouts and gradually work your way up to more intense sessions. If you want to start using a vibration plate as a beginner, make sure that you select an intensity that you will find easy to cope with.

If it’s too hard for you, then either lower the intensity or try a different exercise. If everything goes well and your body reacts positively to it, then increase the intensity later on. But always be careful not to do too much in the beginning.

Another tip for beginners is that they should always warm up properly before and after working out on a vibration plate.

This is very important because you will be training your deep muscles, which are crucial for your upright posture.

 If you don't warm up properly, you might strain these muscles, which can, of course, be very painful and dangerous. Therefore, always spend some time warming up before you start to work out on a vibration plate.

The same goes for cooling down after working out. It is also important to cool down properly before going back to your daily activities, even if it means taking a quick walk or some easy stretches in the beginning.

Lastly, always be careful. The vibrations on a vibration plate are supposed to be intense enough to work out your muscles, but it’s also possible that you will damage some of your muscles if you push them too hard.

Therefore, be careful not to strain your muscles too much and visit physiotherapists if something goes wrong.

I would also recommend taking breaks and drinking plenty of water to protect your central nervous system, as many muscles are trained at the same time.

To start, try to do 20 minutes a day. Consistency is more important than intensity since the body needs time to adapt to the new stresses which exercise brings.

So, these were some of the crucial things you should consider as a beginner when using vibration plates.

What are the Best Vibration Plate Exercises for Beginners?

Alright. Let’s talk about the actual exercises you can do on a vibration plate.

Let’s begin with a warm-up. The best thing to do is go on the machine and stand there for 20-30 seconds without doing anything else.

Once you start to feel that your body slowly adjusts to the vibrations, you can try some exercises mentioned below:

1. Squats

What are the benefits of squats?

Squats are probably one of the best exercises to do on a vibration plate because they take a lot of stress on your lower body.

As a beginner, try to lower the intensity when doing this exercise. You will quickly find out how much intensity is good for you.

The Proper Form

  • Stand straight.
  • Keep the spine straight with your head slightly tilted back and your eyes looking straight ahead.
  • Bend your knees slowly and lean your upper body a little forward. Make sure to keep your knees in front of your toes, ensuring that you have about a 90-degree angle between the knees and the feet.

Important: Knees and toes are to be aligned in one direction, with knees not going past the toes.

2. Standing Row

It is as simple as it sounds. All you do is take a dumbbell and hold it in one hand while standing up straight with your back against the vibration plate. Then you lift your other arm to the side using a slow and controlled motion.

Once again, start with a lower intensity, which is perfect for beginners, then increase it as you get used to it.

The Proper Form

Grip the handle of your cable using a neutral grip, which means that you should hold the handle with your palms facing each other.

You stand straight with a slight bend in your knees. Your head is slightly tilted back with your eyes looking forward.

Then, lift the cables using a slow and controlled movement until your arm is parallel to the floor and then slowly lower it back to its initial position.

3. Plank

Do planks burn belly fat?

Planks are a very intense exercise that will test your strength. 

The proper form is as follows:

  • Start in a basic plank position with your Forearms on the vibration plate
  • Keep your back straight, chest up, and abs in a while, keeping the body parallel to the floor  (avoiding neck and shoulder tensions)
  • Squeeze the bottom of your rib cage.
  • Hold on for 2 minutes (or as long as you can)
  • Once again, start with a lower intensity, then increase it slowly over time.

Important: Don’t go to max intensity. It is not advised for beginners and will undoubtedly cause injury if you do it too intensely.

4. Step Up Step Down 

What is step up and step down?

This exercise is very simple and, at the same time, very effective. All you do is step up on the plate and down on the step. It is recommended to start with low intensity and slowly increase it as you get used to it.

The proper form is this:

  • Stand straight with one step away from the vibration plate 
  • Step up on the platform with one foot and then the other
  • Step down on the platform alternatively again
  • Use your arms intensively with every step for the most effective fat burning, 

Important: It is advised to start with low intensity and very gradually increase it. Start with one step up and down, then two, then three, and so on until you are comfortable doing more than five steps.

How much time for the First Results?

New users of a vibration plate often want to know when they’ll start seeing results.

The vibration plates advertise as a magic potion for overnight results.

If you think the same way, I am sorry to break this to you. Vibration machines require you to put the same amount of effort and sweat as any other kind of exercise if your goal is to lose weight, build muscles or achieve any other fitness goal.

However, Exercising on a vibration plate is much more effective than regular training. You can quickly exercise your muscles and burn many calories with just a few minutes of work.

So, if you use the vibration plate correctly and stay disciplined, you’ll achieve results quickly.

I advise that you train three times a week, approximately for about fifteen minutes.

It’s best to start with the simple exercises mentioned above. You should be able to see the first results within a few weeks.


1. Can I get hurt from a vibration plate?

The most significant risk of using a vibration training machine is to use the machine at too high a speed and moving weights too heavy for your body.

It can cause muscle damage! If you feel pain when using the machine, then you have switched to a level or weight that is too heavy. Then you should lower the intensity or stop using the machine altogether and contact your doctor if it gets worse.

2. Is Vibration Exercise a Scam?

Vibration exercise plates are not a scam. The only thing you get is a workout. The benefits you get from using the plate are more than the price of the machine. You will most likely see results within a couple of weeks with consistent use.

3. Which exercise machine makes me look better?

The best exercise machine is the one you use consistently. The vibration machines efficiently train all muscle groups simultaneously. There is no need to buy multiple machines to train all muscle groups and progress your training. 

The Bottom Line: Vibration Plates for Beginners

Vibration plates are more popular because they offer a great workout.   Vibration plates are a simple way to get in shape.
Vibration plates are great for beginners. However, you should be mindful of a few things to get the most out of your experience.

Don’t rush the vibration training, and you’ll quickly attain your first results. Remember, a plate is only a tool. You have to do the work. It’s what you put in to do the work that matters.

If you’re ready for some new challenges and want to look better and feel great, then vibration training is probably for you. You must put in the effort and know that paying attention will pay off in the long run.

Finally, I hope you have fun starting your vibration training journey.

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