The plank. It’s an exercise many of us dread, often ranking alongside burpees and split squats in the “least favourite” category. That feeling of holding a plank, where mere seconds stretch into what feels like an eternity, is all too familiar. Your body trembles, and a voice in your head pleads, “Stop this now!”
Yet, despite its notorious reputation, the plank is an undeniably effective exercise for strengthening your core. But what exactly is a “good” plank duration?
For context, the current world record for the longest plank is an astonishing 9 hours and 38 minutes, set by Josef Salek of the Czech Republic in May 2023. This feat is roughly equivalent to the duration of a transatlantic flight from London to New York. While this might make your muscles ache just thinking about it, the good news is that most people don’t need to endure such extreme lengths to reap the benefits.
Quality Over Quantity: Plank Guidelines by Age
According to fitness and nutrition specialist Rowan Clift, the key to planking is “quality, not quantity.” However, understanding general parameters based on age can serve as a useful benchmark for your training.
Ages 20-39: Aim for 45-60 Seconds
For individuals in their 20s and 30s, holding a plank for 45 to 60 seconds is considered a strong indicator of good core endurance. Personal trainer Joseph Webb, with 17 years of experience in the fitness industry, confirms this. However, he emphasizes that the ultimate goal of a plank isn’t to hit an arbitrary number, but rather to develop functional core stability that supports everyday activities and athletic pursuits.
Achieving a Proper Plank:
To get started, assume the plank position:
* Rest on your forearms and toes, keeping your body in a straight line from head to heels.
* Ensure your back and legs are straight, avoiding any arching.
* Maintain a level position between your hips and shoulders.
* Squeeze your glutes and engage your thigh muscles.
* Keep your neck in a neutral position.
* Brace your abdominal muscles as if preparing for a light punch, but continue to breathe naturally.
Joseph warns that signs of improper form, such as sagging hips, flared ribs, or strained shoulders, indicate that you’re not effectively engaging the intended core muscles.
Ages 40-59: Aim for 30-45 Seconds
Based on his experience with numerous clients in this age group, Joseph finds that holding a plank for 30 to 45 seconds with excellent form demonstrates respectable trunk stability and endurance. For those who can confidently hold a plank for 60 seconds, it signifies excellent core control for this demographic.
However, as we age, adapting to exercises like the plank can become more challenging. This is often due to natural declines in muscle mass and strength. Joseph explains that as the muscles supporting the hips, pelvis, and spine weaken or become less coordinated, it requires more effort to maintain a stable plank. Joint stiffness and past injuries can also make it more difficult to hold a rigid plank position.
Age 60+: Aim for 15-30 Seconds
For individuals aged 60 and above, Joseph advises aiming for a 15 to 30-second plank with good form. Achieving a 30-second hold is an excellent marker of strong functional core endurance at this stage of life.
Rowan Clift offers modifications for those finding a standard plank challenging. He suggests:
* Knee Plank: Performing the plank while resting on your knees.
* Elevated Plank: Placing your hands on an elevated surface like a bench or countertop.
These modifications help build strength while reducing the strain on wrists, shoulders, and the lower back.
Alternative Core Exercises
For those who find planks particularly difficult, especially those in the 60+ age group, Joseph recommends several alternative core-strengthening exercises:
- Incline Plank: As mentioned, placing hands on a bench or countertop lessens the load but still effectively engages the core.
- Kneeling Plank: Dropping to your knees reduces leverage demands while maintaining core engagement.
- Bird-Dog Exercise: Starting on all fours, extend one arm and the opposite leg simultaneously while keeping your trunk stable. This exercise is excellent for strengthening the core, hips, and back.
The True Purpose of Planking
The most crucial question to ask yourself is, “What is my goal?” Joseph reiterates that the primary purpose of a plank is to build core stability that supports your desired activities, whether that’s running, lifting weights, or simply moving efficiently through daily life. The key is to determine, “Is my core functioning effectively when I need it to?”
How Often Should You Plank?
Rowan recommends incorporating planks into your fitness routine three to five times per week. He notes that regular core activation is beneficial, but adequate rest and recovery are also essential. Performing planks daily can be acceptable, particularly if you vary the intensity and duration. However, if you experience fatigue or tightness, it’s wise to take at least one rest day.
It’s important to avoid pushing yourself too hard. Rowan advises stopping if you notice any of the following signs, as they indicate muscle fatigue and a breakdown in form:
* Significant shaking or trembling.
* Holding your breath.
* Pain in your lower back or shoulders.
* Your hips beginning to sag.
These signals suggest that your muscles are exhausted, and continuing may lead to injury.
