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For those aged 45 and above, incorporating planks into your fitness regimen can be incredibly beneficial. This low-impact bodyweight exercise excels at enhancing balance, core strength, and stability by reinforcing your muscles without placing extra pressure on your joints. Strengthening these areas can help prevent falls and injuries, improve posture and flexibility, alleviate back pain, and elevate your overall quality of life. It’s surprising how much one exercise can positively impact your health! Moreover, if you’re able to maintain a plank for a specified duration after turning 45, your core strength is deemed “elite.”
The Importance of Core Strength After 45
Why is it crucial to focus on core strength after 45? Without consistent strength training, you might lose 3% to 8% of lean muscle every decade after reaching 30. This is where exercises like planks become essential, as they assist in building your core and overall body muscle.
Karen Ann Canham, the CEO and founder of Karen Ann Wellness, explains, “With ageing and prolonged sitting, the deep stabilizers can weaken, leading to decreased balance and posture, and increased back pain.”
Canham adds, “[Core strength] supports spinal health, balance, and injury prevention. A strong core also stabilizes every other lift and daily movement.”
Research backs up the benefits. One study published in the Journal of Physical Therapy Science revealed that older participants who performed core strength exercises experienced substantial improvements in balance. Another study published in the International Journal of Behavioral Nutrition and Physical Activity showed that engaging in core stability exercises is a productive way to address lower back pain among older women.
Holding a Forearm Plank Signals Elite Core Strength After 45
What exactly does plank duration reveal about strength? Canham notes, “Plank duration shows endurance of the entire core system, not just abs. Longer holds mean better functional stability.”
There are many plank variations, but which reigns supreme when it comes to top-tier core strength? A classic forearm plank, held with proper alignment (level hips, stable shoulders, and a neutral spine).
You should be able to hold a forearm plank for 90 seconds or more while maintaining solid form after 45. This is a telltale sign of “elite stability and endurance,” Canham tells us.
If you’re unable to hold a plank for this timeframe, Canham suggests a few ways to improve: “Practice shorter sets daily, add side planks, and strengthen supporting muscles like glutes and shoulders.”
Alexa Mellardo
