Developing a strong core is crucial for a multitude of reasons. Not only does it help support your spine, but it also enhances balance, stability, and posture, all of which are essential for performing everyday activities with ease. Among the most effective exercises for building core strength is the plank. This isometric exercise engages various core muscles simultaneously, including the abs, obliques, and back. We consulted with an expert to uncover the optimal plank duration for individuals over 50, revealing whether your core is stronger than average. Let’s explore how you measure up!

“The plank is a genuine assessment tool that delivers direct results without the need for equipment or machine-based stabilization,” explains Matt Bandelier, director of business development at Eden Health Club. “It’s a simple yet effective test where your body fights against gravity, making it particularly suitable for those aged 50 and above.”

The Importance of Planks

Holding a traditional plank is a fantastic way to gauge your ability to maintain static strength against external forces, serving as a true test of real-world strength. Moreover, plank holds enable you to monitor your progress over time and identify potential issues before they become problematic.

Bandelier further elaborates, “Core muscles act as stabilizers during activities like carrying groceries, lifting objects from the ground, and walking on uneven surfaces. The plank exercise reflects your capability to perform these stabilizing functions effectively.”

“Your core muscles function as stabilizers when you perform activities such as grocery carrying, ground object lifting, and walking on uneven surfaces. The plank exercise demonstrates your ability to perform this function,” Bandelier explains.

Plank holds have become a golden standard of core strength because they show how efficiently your core functions in everyday life.

Main Core Muscles Worked During Planks

The plank fires up your anterior core muscles, including your external obliques, transverse abdominis, and rectus abdominis.

“The test evaluates your ability to generate internal abdominal pressure while maintaining core stability through your entire abdominal muscle group, including your obliques,” says Bandelier. “Your transverse abdominis functions as your deep stabilizer because it forms a corset-like structure around your torso … The obliques function to stabilize your body during rotational movements and provide side-to-side control. The rectus abdominis muscle functions to flex your spine.”

The three muscles work in harmony to create a strong, flexible trunk structure.

If You Can Hold a Plank This Long After 50, Your Core Is Stronger Than Most

While core strength naturally declines with age, regular exercise can help you build and preserve muscle.

“The decline in core strength does not need to occur naturally. It’s mitigated. Research evidence demonstrates that core training exercises help people maintain their plank endurance at higher levels than expected,” says Bandelier.

But just how long should you aim to hold your plank for?

“A person who can maintain a perfect plank position for thirty seconds at fifty years old or older demonstrates superior core strength than most people in their age group. Your core strength exceeds what most people in your age group can achieve,” Bandelier points out.

Those who are 50+ are typically able to hold a straight plank for 15 to 20 seconds before their body begins to fatigue or lose form.

“The ability to maintain a tall plank position for thirty seconds places you above average in your age group,” Bandelier says.

Now, if you’re able to hold a plank for 45 seconds to one minute, this signals “exceptional performance level.”

“Males who are 50 or older should aim to hold a plank for one minute to reach the benchmark,” Bandelier tells us. “Women aged 50 and older should aim to hold a plank for 45 seconds to one minute to achieve top performance.”

One minute should be the maximum benchmark time for most people, as form begins to deteriorate after reaching this point.

“Your body experiences two main effects when you stay in the plank position for more than 60 seconds: your lower back extends beyond its normal range, and your muscles become fatigued, while your exercise benefits decrease,” Bandelier notes.