06-05-2025
Revealed: How long YOU should be able to hold a plank for according to your age
As anyone of average fitness who has ever attempted a plank hold will admit, this simple-looking, full-body exercise is nothing short of exhausting.
Within seconds of being in the pose, most people will find that their arms are shaking, their thighs are trembling and their brow is covered in beads of sweat.
But, just as the least appealing foods tend to tragically be the ones that are best for us, this particular compound workout - meaning it engages multiple different muscles and joints at once - brings a huge number of benefits.
According to Tianna Strateman, President of Club Pilates and an instructor, the plank - where you hold a push-up position while resting on your forearms - is one of the best things for total body results.
'Not only does it work the entire body with a lot of emphasis on core, but it also fires up multiple stabilizers and small muscles that are so important for supporting full body strength and posture,' Stratemen told MailOnline last month.
And, while the longest plank on record lasted a remarkable 9 hours, 38 minutes and 47 seconds, that time - achieved by Josef Salek from the Czech Republic in May 2023 - is (thankfully) absolutely not one that any gymgoer should aspire to.
In fact, most fitness experts agree that form is far more important than the length of a plank hold.
Speaking to Metro, Rowan Clift, training and nutrition specialist at Freeletics, said that the exercise is about 'quality, not quantity'.
Still, for those looking to improve their fitness and build strength by integrating planks into their routine, there are some helpful guidelines when it comes to the length of the hold based on age group.
Aged 20-39: 45-60 seconds
'In your 20s and 30s, being able to plank for 45-60 seconds is a solid marker of good core endurance,' according to personal trainer Joseph Webb, whose fitness career spans 17 years.
Speaking to Metro, Webb emphasised that the goal of a plank 'isn't to chase an arbitrary number' but rather to build 'core stability' that supports life beyond the gym.
Newcomers to the exercise should aim to stack their elbows directly beneath their shoulders and extend their legs with their weight distributed between their elbows and toes.
It's necessary to squeeze the glutes and the core and imagine drawing your naval into your back. Everything - shoulders, hips, legs - should be in a straight line.
If your hips start to sag or your ribs start to flare out, that indicates that you have lost optimal form and need to reset.
While it may be tempting to think that the longer you can hold the plank pose for, the greater the fitness benefits, this is not true according to Eric L'Italien, a physical therapist affiliated to Harvard University.
'Two minutes is often considered the maximum, and you don't get much more benefit after that,' L'Italien told Harvard Health Publishing.
Aged 40-59: 30-45 seconds
Depending on their fitness levels, some people in this age bracket may be able to hold a plank for 60 seconds - but a 30-45 second planks is widely considered very respectable.
Personal trainer Webb did, however, highlight that stabilising the plank pose becomes harder with age.
This is largely due to the weakening of muscles around the hips, pelvis and spine, while loss of muscle mass, which is common as we get older, is also a factor.
Equally, those in this age group may struggle to sustain a plank hold due to joint stiffness or previous injuries.
Age 60+: 15-30 seconds
People over 60 should aim to hold a plank position for 15-30 seconds, according to Webb.
As with younger age groups, it remains the case that good form is the most important factor when it comes to the plank pose.
If someone finds that their form has started to slip, they are encouraged to make modifications to make it slightly easier.
A good alternative is to perform the plank on the knees or with the hands elevated on a bench to build strength, Rowan Clift added.
What's key is to avoid too much pressure on the wrists, shoulders and lower back.
How regularly should you do a plank hold?
According to Harvard Health Publishing, a plank can be done everyday, every other day or just as part of your regular workouts.
Clift advised three-five times per week and highlighted the importance of taking rest days, especially if you're experiencing adverse effects, for example, tiredness or tightness.
'If you experience shaking, holding your breath, pain in your lower back or shoulders, or your hips begin to sag, it's time to stop,' Clift told Metro.
Mastered the plank? Try these progression exercises
Plank Shoulder Taps
Start in a high plank position with palms under shoulders, pelvis tucked and core tense. Place feet out slightly wider than hip-distance.
Lift your left hand and bring it to your right shoulder. Pause for a couple of seconds then place your hand back on the ground.
Repeat on the opposite side by tapping right hand to left shoulder and return to starting position. Continue alternating shoulder taps while keeping hips steady.
Sets and Reps: 8 to 10 taps per arm
Bear Plank
Start on all fours with hands under shoulders and knees under hips.
Press palms into the ground with the inside of the elbow facing forward to engage the lats.
Tense the core as you lift the knees an inch or two off the ground and hold. Take a deep breath as you draw your navel into your spine.
Sets and Reps: Hold in the same way you would a standard plank, starting at 30 seconds
