Discover How Long You Should Hold a Plank by Age

The plank exercise, a core-strengthening staple in fitness routines, has specific duration targets based on age, according to fitness experts. While the record for the longest plank was achieved by Josef Salek from the Czech Republic, who managed an astonishing 9 hours and 38 minutes in May 2023, most individuals can focus on shorter durations to enhance their core stability.

Rowan Clift, a training and nutrition specialist at Freeletics, emphasizes that achieving a plank is more about quality than quantity. He, along with personal trainer Joseph Webb, provides age-specific guidelines that can help individuals set realistic goals for their plank performance.

Recommended Plank Durations by Age Group

For individuals aged 20 to 39, the target duration is between 45 to 60 seconds. Webb notes that being able to hold a plank for this length of time is a solid marker of good core endurance. He stresses that the main objective of performing a plank is to develop usable core stability that supports physical activities outside the gym.

As you begin, position your body in a straight line from your head to your heels, supported by your forearms and toes. Webb highlights the importance of maintaining proper form: keeping hips aligned with shoulders, engaging glutes and thighs, and ensuring a neutral neck position. He cautions against sagging hips or flared ribs, which can indicate improper muscle engagement.

For the age group of 40 to 59, the recommended plank duration is 30 to 45 seconds. Webb’s experience with clients in this demographic shows that maintaining a plank within this range indicates respectable endurance and trunk stability. If individuals can reach 60 seconds, it signifies excellent core control. However, as one ages, muscle mass and strength may decline, making it more challenging to sustain the position.

Individuals aged 60 and above should aim for a plank duration of 15 to 30 seconds. If they can reach the 30-second mark, it indicates strong functional core endurance for this stage of life. For those finding the traditional plank difficult, modifications such as performing the plank on the knees or with hands elevated on a bench can reduce strain on the wrists, shoulders, and lower back.

Alternative Exercises and Guidelines for Core Strength

If holding a plank proves too challenging, there are alternative exercises recommended by Webb that can help build core strength. These include:

– **Incline Plank**: Performing the plank with hands on a bench or countertop to reduce load while still engaging the core.
– **Kneeling Plank**: Dropping to the knees to lessen leverage demands while keeping the core engaged.
– **Bird-Dog Exercise**: On all fours, extending opposite arm and leg to enhance stability while working the core, hips, and back.

The key question to consider is what purpose the plank serves in your fitness routine. As Clift explains, the aim is to foster core stability that supports daily activities, whether that involves running, lifting, or simply moving well in everyday life.

Incorporating planks into a workout regime three to five times a week is advisable. Regular activation of core muscles is beneficial, but it is also essential to allow time for rest and recovery. Performing planks every day can be acceptable, provided the intensity and duration are varied. However, individuals should listen to their bodies; signs of fatigue such as shaking, breath-holding, or lower back pain indicate it’s time to stop.

By adhering to these guidelines and recognizing individual capabilities, anyone can effectively enhance their core strength through planking, regardless of age.