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Do you think your core is strong? This ultimate core challenge will test your endurance, stability, and overall body control. The 1-minute plank challenge is a seemingly simple way to assess your core strength and mental resilience. Although it may seem uncomplicated, once the timer starts counting down, those seconds can feel never-ending, especially if your posture starts to falter.
A solid plank is not just about appearance; it indicates how effectively your core can stabilize your entire body. Whether you’re lifting weights, running uphill, or carrying groceries, a strong core helps you move with greater efficiency and reduces the risk of injuries. If you find it tough to maintain a plank for a full minute, it could suggest that your core muscles, shoulders, glutes, and lower back require some extra attention.
Ready to test your core strength? Get into position, pay attention to your technique, and see how you measure up. Your performance might be unexpected, but remember, there’s always room for improvement regardless of your initial results.
How to Do the 1-Minute Plank Test
- Get Into Position: Start in a forearm plank with elbows directly under your shoulders, forearms parallel, and hands flat or clasped. Keep your feet hip-width apart.
- Engage Your Core: Squeeze your glutes, tighten your abs, and keep your body in a straight line from head to heels. Avoid sagging hips or a raised butt.
- Breathe and Hold: Take slow, controlled breaths and focus on maintaining perfect form for up to 60 seconds.
- Watch for Common Mistakes: Don’t let your lower back arch or your shoulders creep up toward your ears. If you start to shake or lose form, stop the test and note your time.
Once you complete the test, check your time against the ranking breakdown to see where you stand!
How Do You Rank? A Breakdown of Results
The goal is simple: hold a proper forearm plank for one full minute without sagging at the hips, arching your back, or shifting weight improperly. Once you finish, check your score:
- Beginner (0-30 seconds): Your core needs work. Strengthening your abdominals, lower back, and shoulders will help improve endurance.
- Intermediate (30-45 seconds): A solid effort! You have a decent foundation, but there’s room to build more stability and endurance.
- Advanced (45-60 seconds): Strong work! You have impressive core control and endurance. Keep pushing yourself to increase time and difficulty.
- Elite (60+ seconds with perfect form): You’ve mastered the plank! To keep progressing, try adding variations like weighted planks or instability challenges.
How to Improve Your Plank Score
If you struggled to make it to a minute, don’t worry; progress happens with consistent effort. Here’s how to level up your core strength:
- Train Core Endurance: Incorporate exercises like dead bugs, hollow holds, and bird dogs to reinforce core stability without fatigue.
- Strengthen Supporting Muscles: Strengthen your glutes, shoulders, and lower back with exercises like glute bridges, shoulder taps, and kettlebell carries. Your core is more than just your abs; your training needs to reflect this.
- Use Progressive Overload: Gradually increase your plank hold time by adding five to ten seconds per session. Minor improvements lead to significant gains.
- Perfect Your Breathing: Proper breathing prevents early fatigue. Take slow, controlled breaths to keep your muscles engaged without tensing up.
- Test and Retest: Track your progress by testing your plank hold once a week. Aim for steady improvement, even for a few extra seconds. Consistently challenging yourself will help build endurance and reinforce proper form.
- Breaking through plateaus: If you reach a plateau, try plank variations—such as side planks, weighted planks, or instability planks—to target your core from different angles and keep progressing.
Tips & Tricks to Nail the 1-Minute Plank Test
- Engage Everything: Keep your core, glutes, and quads tight to avoid collapsing.
- Maintain a Neutral Spine: Avoid arching your lower back or letting your hips sag. Your body should form a straight line from head to heels.
- Fix Your Elbow Position: Keep your elbows under your shoulders to prevent unnecessary strain.
- Focus on Consistency: Instead of holding a shaky plank for a long time, prioritize shorter holds with perfect form.
Jarrod Nobbe, MA, CSCS
