The plank is a popular exercise that trains multiple core muscles at once. But how long should you actually be able to hold the position?
The answer depends on several factors such as age, fitness level, and technique, according to Health.
The plank activates multiple muscles simultaneously
The plank is effective because it works several abdominal muscles at the same time, including both superficial and deeper stabilizing muscles.
The exercise strengthens the entire core
It does not only train the front of the abdomen, but also the sides and the deep muscles that are important for overall body stability.
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Better stability in movement
The plank teaches the body to brace correctly, helping maintain a stable posture during movement.
Protection of the lower back
A strong core developed through planking can help protect the lower back and support proper body alignment in daily activities.
Especially important with age
Stability becomes more important with age, as strength, mobility, and balance naturally decline over time.
Documented effects in older adults
A training program focused on core stability can improve strength, spinal mobility, and balance in older adults.
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There is no single correct time target
How long you should be able to hold a plank varies from person to person, depending on factors such as experience and physical condition.
Several factors affect your performance
Body composition, weight, muscular endurance, and breathing all play a role in how long you can maintain the position.
Age affects your ability
With age, muscle mass and strength decrease, which can make it more difficult to hold a plank for extended periods.
General recommendations for younger adults
People between 18 and 39 years old can aim for approximately 45 to over 90 seconds, while more trained individuals may hold for 60 to 120 seconds.
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Guidelines for middle-aged adults
For those aged 40 to 59, recommendations are around 30 to 75 seconds, or up to 90 seconds for well-trained individuals.
Targets for older adults
People over 60 can aim for 20 to 60 seconds, while more trained individuals may reach up to 75 seconds.
Proper technique is more important than time
The most important factor is not how long you hold the plank, but whether you perform it correctly with good body control.
How to safely increase your time
Start with short intervals of 15 to 20 seconds and gradually increase in small increments as it becomes easier.
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Sources: Health.com.
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