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Planks serve as an outstanding measure of core strength and overall physical fitness.
To enhance your strength regimen, consider incorporating planks into your exercise routine. This exercise requires maintaining a straight line from head to heels, working against gravity. By doing so, you simultaneously engage muscles in your back, abs, shoulders, hips, and legs. Planks are particularly effective for improving core strength and stability. We consulted Coach Amanda Grimm, a certified Running Coach with UK Athletics, a qualified Personal Trainer, and an international We Run Coach with a Bachelor’s Degree in Sports Science, to find out how long individuals over 55 should hold a plank to gauge elite core strength.
Many might find planks daunting and underestimate their ability to hold the position with minimal practice. Grimm suggests that a challenging yet attainable goal is to hold a plank for about 60 seconds. Achieving a plank hold of two minutes or more could qualify those aged 55 and above for “elite” status.
This Plank Hold Time Signals “Elite” Core Strength
Some may feel intimidated by planks and completely underestimate how long they’re able to hold one with little practice. According to Grimm, a challenging yet solid benchmark to strive for would be roughly 60 seconds. Holding a plank for two minutes or more would be considered “elite” status for those 55 and up.
“Posture is just as important as duration, though, and so the gold standard would be if the person held a perfectly formed plank, rather than showing any dipping or sagging,” Grimm points out.
Why the Plank Is a Productive Benchmark for Core Strength
A straight-arm plank recruits your entire body rather than simply demonstrating arm or leg strength with one movement.
“It showcases whole system coordination, functional strength, and stamina,” Grimm says. “Core strength isn’t just important for fitness, but as we age, we need to focus on stability and balance to avoid injury—plank capabilities are normally a good indicator of general physical resilience—advantageous for daily function and also retaining performance in sports such as running.”
Muscles Engaged During Plank Holds
According to Grimm, the plank is a stellar move that reveals the strength of your “hidden muscles.” These are the ones that support your posture—the shoulder stabilizers, transverse abdominis, erector spinae, and glutes.
“The pelvic floor is also engaged during a plank, as well as your diaphragm, keeping your hips and ribs aligned,” Grimm adds.
How To Hold Your Planks for Longer
If you’re looking to improve your plank hold time, Grimm has you covered. It’s important not to over-challenge yourself, as this could lead to injury if you don’t already have solid strength in your wrists, shoulders, and core.
“Gently build up by increasing the time—aim for good posture over duration,” Grimm stresses. “Always make sure you lower yourself carefully and slowly, not only for increased control but to reduce injury. Aim to be consistent—try planking every other day, but only increasing the time by five seconds each time.”
How Often To Practice Planks
Holding planks three to four times a week is a great way to see noticeable improvements. Be sure to bump up the hold time by 5 seconds each session.
“It should be a case that it feels easy, before you increase the duration. It could be worth doing shorter stints twice per day, on those workout days. Ensure you have rest days so as not to cause injury,” Grimm says.