The plank is an incredible exercise that strengthens your core, including your abs, obliques, and lower back. But how long should you actually be able to hold one? The answer depends on your age and fitness level.
Under 20 Years Old: 1 to 2 Minutes
At this age, your body is at its peak strength and flexibility. Holding a plank for 1 to 2 minutes demonstrates excellent core endurance.
Ages 20-29: 1 Minute and 30 Seconds
Young adults should aim to hold a plank for at least 1 minute and 30 seconds to show strong core stability and endurance. If you’re up for a challenge, try advanced plank variations!
Ages 30-39: 1 Minute
In your 30s, core strength may start to decline slightly, but holding a plank for 1 minute is still a great indicator of fitness and stability.
Ages 40-49: 50 Seconds
For those in their 40s, 50 seconds is a realistic and healthy goal to maintain core strength. This shows you’re staying active and strong despite age-related changes.
Ages 50-59: 40 Seconds
In your 50s, a 40-second plank is a solid benchmark for core stability and endurance. Focus on proper form to avoid injuries and maximize benefits.
60 and Older: 30 Seconds
After age 60, holding a plank for 30 seconds is an excellent goal for maintaining mobility and core strength. Be sure your body is aligned correctly for maximum results.
Are Long Planks Necessary?
Not necessarily! Research shows that short planks held for 10 seconds, repeated several times, can be just as effective as longer planks. Prioritize proper form over duration.
Try Plank Variations
Once you’ve mastered the basic plank, experiment with variations like side planks, reverse planks, or shoulder-tap planks. These target different muscle groups and keep your workouts engaging.
Technique Over Time
No matter how long you can hold a plank, proper technique is crucial for reaping the benefits. If your hips start to sag, it’s time for a break. The goal of the plank is to build a stable core, not to set records.
The current world record for holding a plank was set by Josef Šálek from the Czech Republic on May 20, 2023. He held a plank for an astonishing 9 hours, 38 minutes, and 47 seconds.
This article is based on information from Dagens.com