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Benefits of a Power Plate Machine

author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
Benefits of a Power Plate Machine
An elderly lady with Parkinson's disease sits outside in a wheelchair under the care of her nurse who is sitting on a bench. Photo Credit Jean-philippe WALLET/iStock/Getty Images


The Power Plate is a brand of machine offering whole-body vibration training. The unit consists of a platform upon which you sit or stand. You adjust the frequency and amplitude of the vibration to create instability in your body. The theory is that your muscles benefit because they must activate reflexively in response to the vibration.

Special Populations

Certain populations who find traditional strength training nearly impossible benefit from Power Plate exercises. The de-conditioned elderly and those with Parkinson’s disease, as noted by the American Council on Exercise, may receive positive benefits in terms of strength and stability by participating in vibration training.

Muscular Strength

Performing strength exercises isometrically, such as a squat, lunge, pushup or triceps dip, on a Power Plate helps build muscle in a short period of time. According to Idea Health & Fitness Association, studies support the training modality as an effective way to create gains in muscular strength and power. Performing each exercise for 30 to 90 seconds once a day, three times a week induces results.

Bone Density

A study published by the "Medicine and Science in Sports and Exercise" journal found that whole-body vibration training, such as that on a Power Plate, is effective for reducing the risk of osteoporosis in postmenopausal women by increasing lumbar bone mineral density and leg strength. Keeping adequate bone density helps stave off osteoporosis and the associated degeneration of body function.


Whole-body vibration training improves flexibility, even in elite athletes. A study in the April 2006 issue of the journal “Medicine and Science in Sports and Exercise” conducted by the U.S. Olympic Committee found that vibration training increased range of motion beyond what was attained with static stretching in highly trained male gymnasts. Perform traditional hip, leg and shoulder stretches on the Power Plate to achieve greater flexibility.

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