Build a strong core with planks!
Few exercises are as simple yet effective as the plank for building core strength, improving posture, and boosting overall body stability. This bodyweight move requires no equipment and can be done virtually anywhere—at home, the gym, or even during your lunch break. But just how long should you hold a plank? And what are the real benefits of incorporating this timeless move into your fitness routine?
Let’s break it down.
Build a Strong Core – Benefits of Doing Planks
1. Strengthens Your Core
Planks engage all the major muscles of your core: the rectus abdominis (six-pack abs), transverse abdominis (deep core stabilizers), obliques (side abs), and even your glutes and lower back. Strengthening these areas improves balance, coordination, and posture. A strong core is essential for athletic performance and everyday activities such as bending, lifting, and maintaining good posture while sitting or standing. Over time, consistent planking can lead to visible abdominal definition and greater body control.
2. Protects Your Spine and Reduces Back Pain
Unlike crunches or sit-ups, which can strain your spine, planks help reinforce your back. By strengthening the muscles surrounding your spine, planks support good posture and help reduce the risk of lower back pain. Planking also encourages a neutral spine position, which prevents slouching and spinal misalignment. Planks can counteract the compression and tension in the lumbar area if you spend a lot of time sitting at a desk or behind the wheel.
3. Enhances Balance and Stability
Holding a plank builds isometric strength—when muscles contract without movement, which improves overall stability. This is especially helpful for daily movements like walking, lifting, or standing for long periods. Additionally, stronger stabilizer muscles reduce the risk of falls and injuries, particularly in older adults. Incorporating plank variations (such as side or single-arm planks) can further challenge your body’s balance, making this move incredibly versatile and scalable for all fitness levels.
4. Boosts Flexibility
Planks stretch and elongate muscles in your shoulders, hamstrings, and arches of your feet. Incorporating planks into a stretching routine can enhance flexibility and reduce your risk of injury. Regular planking helps loosen tight muscles and improve range of motion, particularly in the posterior chain (the muscles on the back of your body). As you hold the position and breathe deeply, your body naturally relaxes into the stretch, especially in the shoulder girdle and hip flexors—areas commonly tight in people who sit for long hours.
5. Improves Mental Focus
Planking requires concentration. You’ll need to focus on form, breathing, and endurance. Over time, this mental discipline can carry over into other areas of your life and workouts. Holding a challenging position for an extended time builds mental toughness, self-awareness, and mindfulness. It also teaches you how to stay calm and breathe through discomfort—skills that are as beneficial in managing stress and pressure outside of fitness.
How Long Should You Be Able to Hold a Plank by Age?
While there’s no official universal standard, here are general guidelines based on average fitness levels:
| Age Group | Beginner Goal | Average Goal | Advanced Goal |
| 20–29 years old | 30 seconds | 1 minute | 2+ minutes |
| 30–39 years old | 25 seconds | 45 seconds–1 min | 1.5–2 minutes |
| 40–49 years old | 20 seconds | 40–50 seconds | 1.5 minutes |
| 50–59 years old | 15–20 seconds | 30–40 seconds | 1 minute |
| 60+ years old | 10–15 seconds | 20–30 seconds | 45 seconds–1 min |
Tip: If you’re starting, don’t worry if you can’t meet these numbers. Progress takes time. Start with shorter holds and build up as your strength improves.
Build A Strong Core – Plank Form Tips
To get the most out of your planks and avoid injury:
- Keep your body in a straight line from head to heels.
- Avoid sagging hips or raising your butt too high.
- Keep your shoulders directly above your elbows or wrists.
- Engage your core, glutes, and thighs throughout the hold.
- Breathe slowly and evenly—don’t hold your breath!
Plank Variations for All Levels
- Knee Plank – Great for beginners who need to build strength.
- Forearm Plank – Less stress on the wrists.
- Side Plank – Targets the obliques.
- Plank with Leg Lift – Increases difficulty and core activation.
- Plank to Push-Up – Builds strength and endurance in the upper body.
Planks might seem simple, but they pack a serious punch. They’re a full-body workout in one static pose, offering core strength, posture improvement, and even mental clarity. Whether you’re in your 20s or your 60s, holding a plank is an excellent way to assess and build your physical fitness.
Set a timer, focus on form, and challenge yourself to hold just a little longer each day. Your core (and your posture) will thank you!
How long can you hold a plank based on your age?