Forget about fancy equipment and countless repetitions. All you need is yourself, the ground, and a simple challenge that unveils the true condition of your core. For individuals who have surpassed the age of 50, being able to sustain a plank position for 60 seconds with impeccable posture indicates exceptional core strength.

Many individuals mistakenly focus on superficial muscles and disregard the deeper core muscles that are responsible for stabilizing your spine and shielding you from injuries. A properly executed plank exposes a great deal: your stamina, your command over your body, and highlights areas where your body may be retaining unnecessary tension. Any signs of poor form such as trembling arms or a drooping lower back serve as signals revealing where improvements are needed.

I frequently incorporate this exercise with my clients to assess their functional strength – the kind that enables you to perform daily tasks like carrying groceries, traversing inclines, or rising from the ground without experiencing discomfort. For those seeking enduring core strength beyond the age of 50, mastering a one-minute plank sets a high benchmark.

If You Can Do This Many Push-Ups Without Stopping, Your Upper Body Strength Is Elite

The 60-Second Forearm Plank

The 60-second forearm plank locks in core integrity, shoulder stability, and glute activation. It’s not about surviving the minute, it’s about holding perfect tension the entire time. Break the form, and the clock stops.

How to do it:

• Set a timer for 60 seconds.
• Get into a forearm plank: elbows under shoulders, forearms flat, legs straight behind you.
• Keep your hips level, glutes tight, core braced, and head in line with your spine.
• Hold this position without sagging, piking, or shifting.

What Your Results Mean

60 seconds, clean form:

You’ve built rare strength. That level of control shows your core supports your spine, protects your joints, and responds under stress.6254a4d1642c605c54bf1cab17d50f1e

30–59 seconds with form breakdown:

Your base is solid, but weakness creeps in under fatigue. Build endurance and reinforce form to level up.

Under 30 seconds or shaky from the start:

You’re at the beginning, but the path forward is clear. Start with shorter holds, perfect the form, and progress steadily.

If You Can Complete This 3-Move Test at 60, Your Fitness Age Is 40

Why This Works

Planks train more than your abs. They demand tension through your glutes, quads, shoulders, and even your breathing. When done right, they turn your entire body into one strong, braced unit. That’s the real core function.

At 50 and beyond, core control means more than looking lean. It keeps your spine aligned, improves posture, and powers every movement from walking to lifting to preventing falls. This exercise exposes your weak links and reinforces exactly what real-world strength looks like.

This 5-Move Bodyweight Workout Replaces an Hour of Gym Time

How to Improve Your Score

1. Short Plank Holds with Perfect Form

   Start with 20–30 second sets. Prioritize quality over time, glutes tight, core braced, no sagging. Stack two to three sets with a rest period between each set.

2. Plank Shoulder Taps

   From high plank, tap one shoulder with the opposite hand without rocking your hips. This builds anti-rotation strength and sharpens body control under load.

3. Dead Bug Holds

   Lie on your back, arms and legs up. Extend one arm and the opposite leg slowly while keeping your lower back pinned to the ground. Dead bugs teach your core to stabilize the spine in a safe, functional way.

Train these 3–4 times per week. Keep your eye on form, not just time. As you improve, the 60-second mark won’t just feel doable, it’ll feel strong, sharp, and automatic.

Tyler Read, BSc, CPT