Share and Follow
Challenge your plank today to gauge the true strength of your core as you enter your 50s.
As you grow older, maintaining a robust core becomes increasingly crucial. A strong core supports good posture, enhances balance, and stabilizes the spine. Furthermore, it aids in performing everyday tasks more effortlessly. Building a durable core after the age of 50 involves consistent resistance training and bodyweight exercises. The plank, a timeless static exercise, is hailed as one of the best measures of core strength and fitness. We consulted Karen Ann Canham, CEO and founder of Karen Ann Wellness, to discover how long you should hold a plank to indicate a core strength that surpasses that of many athletes.
“A strong core helps keep the body aligned, which minimizes pain and stiffness, while also enhancing circulation and improving breathing efficiency. It forms the cornerstone of healthy aging,” Canham explains.
How Long to Hold a Plank After 50
According to Canham, a strong plank hold for individuals over 50 is typically anywhere from 45 to 90 seconds, depending on current fitness level. If you’re able to hold a plank for longer than a minute, this signals stellar endurance in your deep core muscles.
“Many adults cannot reach this range which makes it a meaningful benchmark,” Canham tells us. “The goal is steady controlled breathing rather than pushing through strain. Quality matters more than time. A confident hold within this window reflects a resilient and well trained core. It is a practical way to measure functional strength.”
A common weakness to be mindful of is sinking hips, which translates to lower abdominal fatigue. Another one is lifted hips, which reveals the core is not completely engaged.
“Many adults feel tension in the lower back because the deep core is not firing properly. Shoulder shaking often indicates weak stabilizers. Holding the breath is another sign of poor core control,” Canham tells us.
Why Planks Are a Reliable Exercise for the Core
Planks fire up almost every single muscle that stabilizes the spine. It signals how effectively your deep core is activated without relying on momentum.
“The position reveals imbalances quickly because the body cannot hide weak areas. It demands both strength and endurance,” Canham says. “It reflects real world movement since stability is required in almost every daily action. The plank also tests mental focus and breath control. These combined qualities make it a simple but powerful measure of core stability.”
In addition, a strong plank hold reveals solid coordination between your core, shoulders, hips, and breath. It embodies endurance and resilience, which typically translates to better strength overall.
“People with strong plank holds usually have healthier posture and better movement mechanics,” Canham adds. “It reveals strong mind-body awareness. It also signals reduced risk for back pain and injury. From a performance standpoint, it shows the whole system is working efficiently.”
