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Planks are the quintessential exercise for evaluating core strength.
Many fitness enthusiasts share a common interest: setting measurable goals to assess their strength and determine how they compare to others in their age group. Establishing benchmarks is a powerful motivator and an effective way to ensure ongoing progress.
If this resonates with you, we’ve got an exciting core strength challenge. It’s time to assume the plank position. Planks are an exceptional method for gauging core strength, as they assess muscle engagement, endurance, and overall body stability. If you’re able to maintain a plank for a significant duration past the age of 65, your core strength surpasses that of 90% of your peers.
“If you can hold a rock-solid, no-sagging-back plank for 30 to 45 seconds, you’re already outperforming the average person in your age group. Many individuals lose that ‘mindset muscle’ as they age and stop challenging their static strength,” says Joe Ghafari, a Certified Personal Trainer and Nutritionist, and the Co-Founder and Head Coach of Visiting Wrld. Visiting Wrld is a premier LGBTQ+ fitness retreat brand that combines global travel, structured fitness coaching, nutritional education, and community connection.
What Is the Ideal Plank Hold Time for Adults 65?
“If you can hold a rock-solid, no-sagging-back plank for 30 to 45 seconds, you’re already doing better than the average person in your age group. Most people lose that ‘mindset muscle’ as they age and stop challenging their static strength,” explains Joe Ghafari, Certified Personal Trainer, Certified Nutritionist, and the Co-Founder and Head Coach of Visiting Wrld, a premium LGBTQ+ fitness retreat brand that blends world travel, structured fitness coaching, nutrition education, and community connection.
If you’re able to hit that 45-second mark, that means you have the foundational strength necessary to protect your spine during everyday tasks.
What Benchmark Indicates “Exceptional” Core Strength?
Once you pass over the 90-second to two-minute mark, you are considered “elite” status, within the top 10%.
“At 65+, holding a plank for two minutes means your core stability is likely comparable to someone twenty years younger,” Ghafari tells us. “But remember: a ‘shaky’ two minutes is worse than a ‘perfect’ 30 seconds. I don’t care about the clock if your form is trash.”
Why Perfecting Your Plank Matters With Age
According to Ghafari, planks serve as the ultimate “no-BS” test. They don’t care about how much weight you’re able to bench press or the quickest walking speed you’re able to ace. Planks put your isometric tension to the test—aka, your muscles’ ability to hold your skeleton in place when working against gravity.
“As we age, that’s exactly what we need to prevent falls and back pain. It’s a full-body diagnostic tool: if your hips sag, your lower abs are weak; if your neck hurts, your posture is off. It tells the truth about your fitness every single time,” Ghafari adds.