Share and Follow
Determining the strength of your core doesn’t require expensive gear. Just dedicate 60 seconds of your time to a simple test that can reveal a lot about your stability, control, and endurance. If you find it challenging to maintain a steady core for a full minute, it might be time to rethink your workout routine.
Even individuals with well-defined abs can struggle with this test, while newcomers may pleasantly surprise themselves with their ability to hold a solid plank position. The reason behind this variability lies in the fact that this assessment delves deeper than appearances. It assesses how effectively your entire body functions as a cohesive unit, emphasizing the importance of controlled breathing and mental concentration.
Consider this as your personal fitness checkpoint. Whether you’re easing back into a workout regimen or aiming to enhance your athletic performance, this evaluation identifies areas of weakness and sets a specific target: achieve a 60-second plank with proper form and unwavering posture. Anything less than this benchmark can then become the focal point of your training program.
The Test: Forearm Plank Hold
A strong plank means more than just stiff arms and gritted teeth. This challenge forces you to engage your shoulders, glutes, legs, and abs together, all while keeping your spine in perfect alignment. You’ll feel every part of your body work to stay balanced and controlled.
How to do it:
- Drop to your forearms with elbows directly under your shoulders.
- Extend your legs behind you and balance on your toes.
- Brace your core, squeeze your glutes, and lock your body into a straight line from head to heels.
- Breathe deep and hold steady for as long as possible, no sagging hips, lifted butts, or shifting weight.
How to Score It
This isn’t about pushing past pain or shaking your way to the finish line. Form matters more than time. If your alignment breaks, your test ends.
- 60+ seconds: You’ve got a rock-solid core and muscular endurance to back it up. That’s elite-level control.
- 30–59 seconds: You’re on the right track. Keep training your deep core muscles and build up your tolerance.
- Under 30 seconds: Time to get serious about foundational core strength. Start adding plank variations to every workout.
Why It Works
This isn’t just a challenge, it’s a reality check. Your core powers every lift, step, and stride you take. If it collapses under one minute of tension, it’s not supporting you the way it should. A strong core reduces your injury risk, improves posture, and boosts performance across the board, from lifting heavier to running faster. And because planks recruit multiple muscle groups at once, they torch calories and tighten up your entire midsection.
If you want to move better, lift smarter, and feel stronger from the inside out, this test shows you where to start.
How to Improve Your Score
If you didn’t hit the 60-second mark, don’t stress. This challenge gives you a goal, not a grade. A better plank comes from building smart habits, not just holding longer. Focus on form, then layer on strength.
Start by holding shorter planks with perfect alignment, 20 to 30 seconds, multiple rounds. From there, build up your total time under tension without losing posture. Add core-focused moves like dead bugs, bird dogs, and hollow holds to improve control through your entire trunk.
Don’t forget your glutes and shoulders. Weak hips and unstable upper backs often cause plank breakdowns. Incorporate glute bridges, side planks, and shoulder taps to build a body that holds steady under pressure.
With consistency, you’ll feel your body lock in tighter, your breathing stay calmer, and the seconds fly by. Hit that 60-second hold with total control, and you’ll know your core strength has leveled up.
Tyler Read, BSc, CPT
