Discover Ideal Plank Durations for Your Age Group

Maintaining a strong core is essential for overall fitness, and the plank exercise is a popular choice among fitness enthusiasts. Recent insights reveal how long individuals should aim to hold a plank based on their age. This guidance is provided by fitness professionals and highlights the importance of technique alongside duration.

Average Plank Durations by Age Group

The record for the longest plank was astonishingly set by Josef Salek from the Czech Republic in May 2023, lasting an incredible 9 hours and 38 minutes. While such feats may seem daunting, experts advise that most individuals do not need to endure such extremes. Instead, the focus should be on achieving a solid plank duration that reflects core endurance appropriate for one’s age.

For those in the **20-39 age group**, a target plank duration of **45-60 seconds** is recommended. According to personal trainer Joseph Webb, who has over 17 years of experience in the fitness industry, this range indicates good core endurance. He emphasizes that the plank’s true purpose lies not in merely reaching a number but in building core stability that enhances performance in daily activities.

As individuals transition into the **40-59 age group**, the recommended plank duration decreases to **30-45 seconds**. Webb notes that maintaining this duration with proper form is indicative of respectable endurance and trunk stability. It is important to recognize that as people age, they may encounter challenges in sustaining the plank position due to factors such as muscle loss, joint stiffness, and previous injuries.

For those aged **60 and above**, a target plank duration of **15-30 seconds** is advisable. Webb suggests that achieving the higher end of this range—30 seconds—demonstrates strong functional core endurance at this stage of life. Modifications to the plank can also be beneficial for older adults, such as performing the exercise on knees or with hands elevated on a bench, which can help alleviate pressure on the wrists, shoulders, and lower back.

Alternative Exercises and Training Frequency

Individuals who find the traditional plank challenging, especially those aged 60 and older, can explore alternative exercises. Options include the incline plank, where hands are placed on a bench or countertop, and the kneeling plank, which reduces leverage demands. Additionally, the bird-dog exercise, performed on all fours, effectively engages the core, hips, and back.

When incorporating planks into a workout routine, Rowan Clift, a training and nutrition specialist at Freeletics, recommends engaging in this exercise three to five times a week. Regular core activation is crucial; however, it is equally important to allow adequate time for rest and recovery. Clift advises that daily planking is acceptable if intensity and duration are varied.

It’s essential to listen to one’s body during workouts. Signs of fatigue, such as shaking, pain in the lower back or shoulders, or sagging hips, indicate that it is time to stop.

The goal of planking and core training should always be to enhance stability and performance in daily life, whether that involves running, lifting, or simply moving comfortably. By focusing on quality rather than quantity, individuals can achieve better overall fitness and core strength tailored to their age and abilities.