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Your core serves as the “central link” connecting your upper and lower body, playing a crucial role in everything from energetic workouts and physically taxing activities to everyday actions like getting up from a chair. As you progress into your 50s, 60s, and beyond, maintaining core strength becomes increasingly vital. A robust core is essential for enhancing stability and balance and minimizing the risk of falls and injuries. To evaluate your strength, we consulted a fitness expert who recommends one core exercise you should manage to hold for 30 seconds by age 60. Inability to do so indicates an area needing improvement.
The Importance of Preserving and Building Core Strength as You Age
With age, your muscles endure atrophy, which causes a reduction in size. Joint mobility also declines.
“Core strength is one of the most important factors for staying mobile and pain-free past 60,” states Leon Veal, a level three certified personal trainer and head of nutrition and innovation at Styrkr. “A weak core often results in poor posture, a forward rounding of the shoulders, and reliance on other muscle groups to compensate, leading to back pain and decreased confidence in movement.”
A strong core equals a strong, stable, and resilient body as you grow into your golden years of life.
“It safeguards the spine during bending, lifting, and twisting actions and enhances balance and coordination, essential for preventing falls,” Leon explains. “In individuals over 60, I frequently observe back pain due to weak core muscles and poor alignment. Consistent core exercises can alleviate these issues and even reverse chronic pain.”
If You Can Hold This Exercise for 30 Seconds, Your Core Is Stronger Than Most
An excellent core move to test your strength is a classic forearm plank. In fact, it’s Leon’s go-to.
“Holding a proper forearm plank for 30 seconds at age 60 without sagging hips, flared ribs, or shoulder collapse is a great indicator of core stability and control,” he explains. “It’s not just about the abs; it activates the transverse abdominis, obliques, glutes, quads, and even the shoulders.”
What makes the plank so effective?
“It trains the core isometrically, meaning you’re resisting movement rather than creating it. That’s exactly what your core is designed to do,” Leon points out. “And because it’s a no-equipment, scalable exercise, it’s accessible to almost anyone with the right form and guidance.”
Here’s how to perform a forearm plank:
- Lie flat on your stomach.
- Rise onto your forearms
- Your body should form a straight line from your head to your feet.
- Activate your core and brace your abs.
- Hold for 30 seconds.
Alexa Mellardo
