This Is How Long You Should Hold A Plank, According To Personal Trainer

Planks are a well-known exercise, praised for their ability to build core strength and stability. But how long should you hold a plank? It’s a common question for fitness enthusiasts of all levels. 

The answer depends on your fitness level, goals, and form. For newcomers, holding a plank for just a few seconds is a good start. For those more advanced, longer holds can indicate enhanced core endurance.

Are planks good for abs? Yes, they are effective for engaging your core, including the rectus abdominis, which is key for strong, defined abs. However, holding a plank too long can lead to poor form and potential strain. 

Knowing your limits and building your plank time safely ensures you gain the most from this powerful exercise. This article will guide you on finding your optimal plank duration and improving over time.

How Long Should You Hold A Plank? 

Planks are simple yet highly effective for building core strength and stability. But how long should you hold a plank? The answer varies based on your fitness level, experience, and goals. Planks test not only your strength but also endurance and body control.

For beginners, holding a plank for 10 to 20 seconds is a solid starting point. Focus on maintaining a straight line from your head to your heels and engaging your core throughout. Don’t rush to extend your time and prioritize quality form over duration. 

Your primary goal is to build a strong foundation that supports longer holds in the future. As you grow more confident, you can start to challenge yourself by gradually increasing the duration.

Once you’ve mastered 30 to 60 seconds with perfect form, you’ve moved to an intermediate level. This duration indicates that your core endurance is progressing, and it helps maintain strength gains. At this point, consider incorporating variations like side planks or reaching planks to engage different muscle groups and prevent training plateaus. 

Regular plank training over weeks can improve muscle endurance and enhance body composition, contributing to stronger, more defined abdominal muscles.

For those more advanced, holding a plank for up to two minutes is a strong indicator of solid core strength. This duration challenges your stability and deep core muscles, pushing your endurance further. 

Extending beyond two minutes may increase muscle effort but can lead to higher fatigue and reduced peak performance. Instead, increase the challenge by adding dynamic movements, like alternating leg lifts or plank-to-push-up transitions.

Remember, proper form is crucial. Engage your core, keep your hips aligned, and avoid letting them sag or rise too high. This not only prevents strain but ensures that the exercise is effective. Planks should be done in sets rather than one long hold, as intervals maintain quality and promote gradual strength building.

Ultimately, the ideal plank duration depends on your goals and fitness level. Beginners should aim for 10–20 seconds, while intermediate and advanced individuals can hold up to one or two minutes. Quality matters more than duration, so maintain proper form, diversify your routine with variations, and focus on progress over time.

Average Plank Time By Age And Gender 

Understanding the average plank time by age helps set realistic fitness goals and benchmarks. Plank duration varies based on factors like age, gender, and overall fitness level. For instance, men often hold planks longer than women, and those training regularly build better endurance.

Age	Female	Male
20–29	1 minute and 30 seconds	1 minute and 45 seconds
30–39	1 minute and 15 seconds	1 minute and 45 seconds
40–49	1 minute	1 minute and 15 seconds
50+	45 seconds	1 minute

Activity level impacts plank performance, with those training more than three times a week showing significantly better endurance. This reinforces that while these averages provide a guideline, individual performance varies based on fitness routines and consistency. Always listen to your body and prioritize gradual improvement.

Average Plank Time By Fitness Level

The average plank time varies greatly depending on an individual’s fitness level. Knowing where you stand can help you set goals and track progress.

Fitness Level	Average Plank Time
Limited Mobility	Up to 10–20 seconds
New To Exercise	20–30 seconds
Beginner	30–60 seconds
Intermediate	1–2 minutes
Advanced	2–3 minutes
Elite	3+ minutes

Those with limited mobility may only hold a plank for a few seconds, focusing on safe form and gradual improvement. 

Newcomers might aim for 20–30 seconds as they build core strength. Beginners often reach 30–60 seconds, while intermediate individuals can hold for 1–2 minutes with good form. Advanced levels push for up to 3 minutes, and elite athletes hold planks for 3+ minutes to challenge endurance.

Remember, quality and proper form are more important than sheer time. Always prioritize safe, controlled movement while improving your average plank time.

A Note About Quality

Proper technique is essential when it comes to planks. It’s not just about how long you can hold the position. A shorter plank done with perfect form is more effective than a long, poorly executed one. Proper alignment engages the core, shoulders, and glutes while protecting your back and enhancing the benefits of planks.

Avoid letting your hips sag or raising them too high, which compromises the exercise’s benefits. Keep your body in a straight line from head to heels. Quality over quantity ensures you get the most from your workout and prevents common injuries.

Core strength is vital for nearly every movement, from maintaining good posture to stabilizing your body during physical activities. A strong core can improve athletic performance, reduce the risk of injuries, and make daily tasks easier. By focusing on well-executed planks, you can effectively develop these crucial muscles. 

Quality planks engage deeper abdominal muscles, helping create a strong foundation for the entire body. This foundation not only supports physical performance but also protects the lower back and enhances balance.

Challenge yourself with controlled movements rather than simply holding longer durations. Mastering quality planks builds a stronger core and better overall fitness. Progress comes from well-executed reps, not just time alone.

How To Do A Proper Plank

How To Do

1. Start by lying face down on the floor or on a mat.
2. Position your forearms on the ground, elbows directly under your shoulders.
3. Engage your core by pulling your belly button toward your spine.
4. Lift your body off the ground, keeping a straight line from your head to your heels.
5. Hold this position, keeping your neck neutral and your eyes focused on the floor.

Tips 

• Avoid Dropping Your Hips: Keep your hips level to prevent lower back strain.
• Don’t Lift Your Hips Too High: Ensure your body forms a straight line to engage your core properly.
• Engage Your Glutes and Legs: This helps maintain alignment and reduces pressure on your lower back.
• Breathe Steadily: Don’t hold your breath; steady breathing helps maintain tension in your core.
• Check Your Shoulder Position: Shoulders should be down and away from your ears to prevent neck tension.

Optimal Sets & Reps

Training Style	Sets	Duration
Strength Training	3–5	10–30 seconds
Hypertrophy	3–4	20–40 seconds
Endurance Training	3–4	45–60 seconds

Conclusion

Planks are a simple yet powerful exercise that benefits people of all fitness levels. Knowing how long to hold a plank, based on age or fitness level, helps set realistic goals. 

Remember, quality always trumps quantity. The perfect form ensures you gain the most from each session without risking injury.

Focus on gradual progress if you aim to increase your plank time. Start small, then build up safely. Advanced variations can keep your routine challenging and engaging. 

Consistency is key to making meaningful improvements. Regular practice not only enhances core strength but also boosts overall stability and endurance.

It’s inspiring to note that the world record plank is over eight hours, showing what the human body can achieve. While you may not need to aim that high, pushing for personal improvement is what matters. 

Whether you’re holding a plank for 30 seconds or aiming for longer, consistency and good form make all the difference. Remember to listen to your body and celebrate your progress, no matter how small.

Frequently Asked Questions