How Long Should You Be Able to Hold a Plank? Find Your Time by Age Here

Planks are an incredible exercise for strengthening your core, including your abs, obliques, and lower back. But how long should you actually be able to hold one? The answer depends on your age and fitness level.

Under 20 Years Old – 1 to 2 Minutes

At this age, your body is at its peak strength and flexibility. Holding a plank for 1 to 2 minutes is a great benchmark and demonstrates excellent core endurance.

Ages 20–29 – 1 Minute 30 Seconds

Young adults should aim for around 1 minute 30 seconds to assess core strength and endurance. If you can hold a plank longer, challenge yourself with advanced variations.

Ages 30–39 – 1 Minute

In your 30s, your ability to hold a plank might slightly decrease, but maintaining a solid 1-minute hold indicates strong core stability and fitness.

Ages 40–49 – 50 Seconds

As you approach your 40s, a plank time of 50 seconds is a realistic and healthy benchmark. It shows you’re maintaining good core strength despite the natural changes of aging.

Ages 50–59 – 40 Seconds

In your 50s, a 40-second plank is a strong indication of core stability and endurance. Remember, proper form is more important than duration to avoid strain or injury.

Ages 60 and Older – 30 Seconds

At 60 and beyond, a 30-second plank is a great goal to maintain core strength and overall mobility. Focus on keeping your body aligned and engaged for the best results.

Do You Really Need to Hold a Plank for a Long Time?

Not necessarily! Research suggests that short planks of 10 seconds, repeated several times, can be just as effective—if not more—than holding one long plank. Prioritize proper form and muscle engagement over sheer duration.

Plank Variations to Take It to the Next Level

Once you’ve mastered the basic plank, try variations like the side plank, reverse plank, or shoulder tap plank. These variations target different muscle groups and keep your workouts fresh and challenging.

Focus on Form Over Time

No matter how long you can hold a plank, proper technique is the key to reaping the benefits. If your hips start to sag, it’s time to take a break. The goal of planks isn’t to set records but to build a strong, stable core to support your overall health and fitness.

How Long do you Need to Plank to Beat the World Record?

Czech athlete Josef Šálek holds the record for the longest time spent in a plank position. On May 20, 2023, he managed to hold the abdominal plank position for an incredible 9 hours, 38 minutes, and 47 seconds.