Fact checked by Nick Blackmer
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- Planks work multiple core muscles simultaneously, making them essential for maintaining strength and mobility.
- For younger adults, holding a plank for at least 45 seconds is a good benchmark; for those over 60, 20 seconds is a solid goal.
- Ultimately, however, focusing on proper form is more important than chasing duration.
If you’ve spent any time on social media lately, you’ve probably come across plank challenges—people propping themselves on their forearms, legs extended behind them, holding the position for as long as they can.
While experts caution that focusing too much on plank duration may actually make the exercise less effective, there’s good reason to strive for strong, steady form and to build up your endurance over time. So how long should you really be able to hold a plank? Here’s what to know.
What Planks Can Do For You
Planks are a highly effective way to strengthen your core, Evan Williams, CSCS, strength and conditioning coach for the Milwaukee Bucks, told Health.
They’re a great bang-for-your-buck exercise, he added, because they engage multiple core muscles at once—your rectus abdominis (the front of your abdomen), obliques (the sides), and transverse abdominis (the deep, stabilizing muscles that wrap around your midsection). That's not the case for many other ab exercises, such as crunches, which tend to target only one area.
Planks also teach you how to properly brace and stabilize your core as you move. “This is essential for protecting the lower back and maintaining proper alignment during movement,” Williams said—whether you’re deadlifting at the gym or simply loading boxes into your car at home.
That emphasis on stability becomes even more important with age. In a small 2012 study, older adults who completed a nine-week core-stability program improved trunk strength, spinal mobility, and dynamic balance—all of which are important factors in reducing the risk of falls.
How Long Should You Be Able to Hold a Plank?
When it comes to plank timing—like pretty much everything else in fitness—it’s hard to give a one-size-fits all answer. Multiple factors can influence how long you can hold the position, including body weight and proportions, overall fitness level, experience with planks or similar exercises, muscular endurance, and breath control, Williams said.
Age also plays a big role. As you get older, natural changes—like a decrease in muscle mass, strength, and joint health—can affect how long you’re able to maintain a plank, Williams said. “However, consistent training can significantly slow or even offset these declines,” he added.
While there’s no single number everyone should shoot for, there are general ranges that can serve as helpful benchmarks. Here’s how plank hold times break down by age, according to Williams:
- Ages 18–39: 45–90+ seconds for the general population; 60–120 seconds for those who are more fit
- Ages 40–59: 30–75 seconds for the general population; 45–90 seconds for those who are more fit
- Ages 60+: 20–60 seconds for the general population; 30–75 seconds for those who are more fit
How To Do a Plank
It’s easy to get caught up in trying to extend your plank time, but what matters most is the quality of your form—not how long you last, Williams said.
So what does good form actually look like? Start by stacking your joints: your elbows should be directly under your shoulders, with your spine in a neutral position. From there, engage your glutes and quads along with your core, focus on drawing your ribs down, and actively press through the floor to stay stable. If you’re struggling, you can try a modification such as dropping to your knees or elevating your hands on a sturdy step.
One of the most common mistakes, Williams said, is failing to properly brace the core, which can cause the lower back to arch and the spine to fall out of alignment. Another frequent issue is neglecting the upper back, allowing the shoulders to collapse.
“The biggest tip is to focus on proper bracing and full-body tension, actively squeezing the core throughout the movement rather than just holding the position,” Williams said.
In practice, that means only holding a plank for as long as you can maintain proper form. If your alignment starts to slip, it’s time to stop.
How to Safely Prolong a Plank
Once you’ve mastered your form, building endurance can come next. To increase your hold time, start with shorter planks—like 15 to 20 seconds—and gradually add five to 10-second increments as those start to feel manageable, Williams said. Shoot for two to three sets per session, and try to include them in your workouts two to three times a week if your goal is to increase your plank time.
But planks alone won’t do the whole job. Incorporating other core-strengthening exercises, like side planks, bird dogs, dead bugs, and suitcase carries, can help reinforce the same muscles and, ultimately, prolong your plank holds.
Finally, keep in mind that a long plank isn’t necessarily the ultimate measure of fitness. Chasing extreme durations—for some people, even hours—can be counterproductive, Williams noted, because it often leads to a slackening of full-body tension and slipping into a more passive position just to hold for time.
“Most people are better off focusing on high-quality holds,” he said, adding that increasing exercise difficulty—by adding movement like shoulder taps, for example—can be more effective than simply trying to hold longer.
