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A strong core is essential for stability, back protection, and simplifying movement. For those over 45, core strength gains importance as it aids in maintaining balance, promotes upright posture, and safeguards the spine from everyday strain. A timed plank is one of the most straightforward methods to assess this strength.
Planks test the endurance of your abs, shoulders, and hips simultaneously. They also highlight weaknesses unnoticed during daily activities, such as drooping hips or a shaky lower back. Working towards an extended plank duration not only fortifies these areas but also enhances your posture and movement efficiency.
The challenge outlined below indicates how long you should sustain a plank to be among the fittest in your age category. Give it a try, track your duration, and use it as a metric to gauge progress over the coming month.
How to Do the Perfect Plank
A good plank is more than just holding yourself up, it’s about total-body tension. When done correctly, your abs, glutes, shoulders, and legs fire at the same time. This keeps pressure off your lower back and makes every second count.
How to Do It:
- Start on the floor with elbows under shoulders and legs straight back.
- Brace your abs, squeeze your glutes, and keep your body in a straight line from head to heels.
- Avoid letting hips sag or lifting too high.
- Hold as long as possible while maintaining good form.
How Long You Should Hold It
Most experts agree that holding a plank for one minute shows a solid level of core strength. If you can reach 90 seconds or more, you have better endurance than the majority of people your age. Anything beyond two minutes places you in an elite category, showing exceptional stability and strength.
If you fall short, don’t worry, planks improve quickly with practice. Aim to add five to ten seconds every session, keeping your form tight. With three to four sessions a week, you can add significant time in just 30 days.
Why This Works
Planks force your core to work isometrically, meaning your muscles stay engaged without moving. This builds endurance that carries over to daily life, keeping you stable whether you’re walking, climbing stairs, or lifting something heavy. They also teach proper posture under tension, which helps protect your spine long term.
Because planks require no equipment, they’re easy to practice anywhere, making them one of the most effective tools for building a strong, resilient core after 45.
Looking for easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
Tyler Read, BSc, CPT
