Share and Follow
Challenge your core strength with the 90-second plank and discover a path to greater stability and power, especially if you’re over 50.
While many fitness tests require extensive time to gauge your capabilities, the 90-second plank offers a quick yet profound insight into your true strength levels. Though it may appear straightforward, this plank is anything but easy. Fitness coaches specializing in training older adults emphasize that reaching the 90-second mark with proper form is a significant milestone in demonstrating superior stability, control, and functional strength for those over the age of 50.
As we age, the importance of core strength becomes increasingly critical, though it is often underestimated. Scientific studies highlight that core endurance, notably in preventing extension and tilt, is vital for maintaining balance, alleviating lower back pain, and preserving independence in later years. A well-executed plank doesn’t just showcase strong abs; it also points to robust hips, obliques, and lower back muscles, all of which are essential for safe and confident movement as you age.
According to Ed Gemdjian, the General Manager of The Gym Venice, “A 90-second plank is a legitimate strength benchmark at any age. It challenges your core, shoulders, hips, and even your breathing control. Holding it for the full time demonstrates real stability and muscular endurance.” This test not only serves as a measure of physical fitness but also underscores the holistic benefits of a strong core for individuals over 50, promoting a healthier, more active lifestyle.
“A 90-second plank is a legitimate strength benchmark at any age,” says Ed Gemdjian, General Manager of The Gym Venice. “It challenges your core, shoulders, hips, and even your breathing control. Holding it for the full time demonstrates real stability and muscular endurance.”
The good news is that older adults can work toward that 90-second plank goal by incorporating smart training, modifying their plank position (if needed), and staying consistent. “Most people over 50 are fully capable of performing a standard plank on elbows and toes, unless they have a specific injury or medical limitation,” says Gemdjian. “Regressions are simply options, not assumptions about ability.”
(When you’re finished, don’t miss these 5 Exercises Every Man Over 55 Should Do Daily to Maintain Strength.)
How to Perform the 90-Second Plank Test
Start in a traditional forearm plank position. This means:
- Elbows under shoulders
- Forearms on the floor
- Legs straight with toes on the ground
- Body in a straight line from head to toe
- Set a timer and hold as long as you can for up to 90 seconds.
What to watch for:
- Hips dropping
- Lower back arching
- Head jutting forward
- Holding your breath
If you lose proper form, stop immediately. Quality form matters far more than time. And if you experience any pain (especially in your lower back), that’s your cue to end the test.
What your time means:
- 30 seconds: Solid starting point
- 45 to 60 seconds: Above average
- 60 to 90 seconds: Strong and well-conditioned
- 90 seconds with proper form: Elite
Regressions (if needed):
If a traditional plank is too challenging at first, try these variations instead:
- Plank with your hands on a bench or countertop
- Wider foot stance
- Shorter holds performed multiple times
Progressions (once 90 seconds feels comfortable):
Consider trying these more challenging plank variations after you’ve mastered the 90-second hold:
- Plank shoulder taps
- One-leg plank
- Slow reach outs
- The 4-Exercise Training Plan to Reach a 90-Second Plank
4 Exercise Training Plan to Build A Stronger Core For Longer Plank Holds
For each of the following core exercises, Gemdjian recommends:
- Perform three sets each
- Hold for 20 to 40 seconds each (or 8 to 10 reps for dynamic moves)
- Rest for 45 to 60 seconds between sets
Plank
This is your main training move and the most direct way to increase your plank time. Practice shorter holds with perfect form rather than grinding through sloppy long ones.
How to do it:
- Set up exactly as you would for the test.
- Hold your body in a straight line.
- Maintain steady breathing.
Why it works:
This move trains anti-extension strength, which is essential for protecting your lower back while lifting, standing, or carrying.
Progressions:
- Lift one foot slightly
- Add shoulder taps
Dead Bug
The Dead Bug is a killer core-stability exercise that teaches you to maintain a braced spine while moving your arms and legs, which is exactly the skill required during long isometric holds like the plank.
How to do it:
- Lie on your back with your knees over your hips and your arms straight up.
- Lower your opposite arm and leg toward the floor.
- Return to the starting position and switch sides.
Why it works:
This core exercise teaches you coordinated limb movement helps improve posture and mobility without impacting spinal position.
Progressions:
- Extend your arms and legs lower and slower
Side Plank
A long plank requires strong obliques (side abs) and hip stabilizers, which are exactly what this movement targets.
How to do it:
- Lie on your side with your forearm under your shoulder.
- Lift hips to form a straight line.
- Hold for the prescribed time.
Why it works:
- Builds lateral core strength that’s essential for balance and hip stability.
Progressions:
- Lift your top leg only
- Hold longer if possible
Suitcase Carry
The Suitcase Carry is one of the best core exercises for mimicking daily movement patterns. That’s because holding weight on one side forces your core to resist tipping, which is a different but critical component of core endurance.
How to do it:
- Hold a dumbbell, grocery bag, or backpack in one hand.
- Walk slowly for 20 to 30 seconds.
- Switch sides.
Why it works:
The Suitcase Carry helps train anti-tilt strength to support gait stability, better posture, and mobility.
Progressions:
- Increase the weight safely or walk longer
