Does vibration plate training really help against bone loss?

Vibration plate training (standing on a vibrating platform and absorbing the oscillating movements) has a measurable positive effect on bone density of the lumbar spine in postmenopausal women. Multiple analyses confirm this effect. One analysis with high quality of evidence shows that the right settings are needed to achieve it: a high vibration frequency (around 30 Hz), a low vibration magnitude, and a substantial total training time. Other combinations also show favourable signals, but the quality of evidence for those is lower.

Positive effects on the hip area have also been found in older adults. Bone density in specific parts of the hip (the so-called triangular region just below the femoral head and the outer side of the upper leg) increases significantly. In the femoral neck (the narrow piece of bone just above the femoral head, responsible for many hip fractures) the effect is smaller but still present. For the total hip as a whole, the evidence is less convincing.

Compared with regular exercise training, vibration plate training does not come out on top. A large network meta-analysis of 49 studies shows that combined strength and aerobic training produces greater bone density gains, both in the spine and in the hip. Vibration plate training does have a significant effect on the hip, but comes in second place in this comparative research.

Beyond bone density, vibration plate training also appears to improve muscle strength and balance in older adults, thereby reducing the risk of falls. For people with osteoporosis that is at least as relevant: fewer falls means fewer fractures. Note: at high vibration magnitudes (1 g or more), researchers explicitly mention safety risks. Choose a low to moderate setting, especially if you are older or already have bone problems.