A robust core is vital for overall body equilibrium and stability, enabling you to perform everyday tasks with greater ease. As we get older, muscle mass tends to decrease, making core strength even more crucial. Among various ways to assess this strength, the plank stands out as a particularly effective measure. We spoke with professionals who revealed that if you’re over 50 and can maintain a plank for a certain duration, your core strength surpasses that of many peers.

“Once you hit 50, it’s common to start experiencing sarcopenia, or muscle loss,” explains Eric North, known as The Happiness Warrior. North is a wellness speaker, coach, and advocate who is reshaping the concept of aging with purpose, vigor, and emotional well-being. “Strengthening the core fortifies the spine, improves balance, supports functional movement, and helps sustain an active, self-reliant lifestyle by providing the necessary stability for everyday actions like lifting, bending, and walking.”

Maintaining core strength also plays a key role in fall prevention as you age, supporting a life of independence.

Here’s an interesting tidbit: The world record for holding a plank is an astounding nine hours and 38 minutes.

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

Fun fact? The record for the longest plank hold is an impressive nine hours and 38 minutes.6254a4d1642c605c54bf1cab17d50f1e

That said, according to North, holding a plank for one minute is the golden standard for individuals in “average shape.””Two to three minutes is something we can attain and build up to in stages when we are consistent and make planks a healthy habit that can be performed daily,” he adds.

Most experts agree that a one to two-minute plank is a healthy goal to work toward for all age groups.”Think cumulatively if two minutes is just too difficult and try doing four sets of 30 seconds each with a 30-second rest period in between,” North suggests. “Small steps create big gains and improvements in our physical condition.”

Holding a plank for longer with proper form will always support stronger core muscles, leading to improved mobility and posture, North adds.

5 Effective Core Exercises That Build Strength Better Than Gym Workouts After 45

How To Perform a Plank With Perfect Form

There are many effective plank variations. Below, we’re breaking down how to do two of the classics: a high plank and a forearm plank.

High Plank

1. Start on all fours—hands under your shoulders and knees under your hips.
2. Step your feet back, one at a time, until your body is straight from head to heels.
3. Activate your core and keep your shoulders stacked over your wrists.
4. Hold the position.

If You Can Master These 3 Bodyweight Movements After 60, You’re Stronger Than Most

Forearm Plank

1. Assume a forearm plank with your forearms on the floor—elbows under your shoulders—and body straight from head to heels.
2. Engage your legs, glutes, and core.
3. Hold the position for the prescribed time.