{"id":238022,"date":"2026-01-14T19:16:08","date_gmt":"2026-01-14T19:16:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/238022\/"},"modified":"2026-01-14T19:16:08","modified_gmt":"2026-01-14T19:16:08","slug":"how-long-you-should-be-able-to-hold-a-plank-for-your-age","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/238022\/","title":{"rendered":"How long you should be able to hold a plank for your age"},"content":{"rendered":"

\"STYLE\"<\/p>\n

How long should you be able to do a plank<\/a>? According to fitness experts, it depends on your age.<\/p>\n

Planking is a strength-building exercise that requires you to lie flat, balancing on your forearms and toes \u2014 like a plank of wood.<\/p>\n

The activity has a variety of benefits, from strengthening the core to improving posture and mental health<\/a>. It\u2019s also a very practical exercise, because you can do it at home<\/a> with no gym equipment.<\/p>\n

According to Guinness World Records<\/a>, the longest record plank is nine hours, 38 minutes and 47 seconds, achieved by therapist, lecturer and personal development coach Josef \u0160\u00e1lek in the Czech Republic.<\/p>\n

But for many people, planking for even a few seconds can be challenging. Here\u2019s how long you should be able to hold a plank, according to your age.<\/p>\n

If you\u2019re in your twenties or thirties, you may want to aim for 45 to 60 seconds.<\/p>\n

\u201cIn your 20s and 30s, being able to plank for 45-60 seconds is a solid marker of good core endurance,\u201d personal trainer Joseph Webb told Metro<\/a>.<\/p>\n

However, he added that the purpose of a plank isn\u2019t \u201cto chase an arbitrary number\u201d but \u201cto build usable core stability that supports what you want to do outside of the gym\u201d.<\/p>\n

In your forties or fifties, the length of time you\u2019re able to plank may drop to 30-45 seconds.<\/p>\n

Joseph told Metro: \u201cFrom my experience working with hundreds of clients in this age range, I\u2019ve found that maintaining a 30-45 second plank with excellent form demonstrates very respectable endurance and trunk stability.\u201d<\/p>\n

He added: \u201cIf you\u2019re able to confidently reach 60 seconds, that\u2019s generally a sign of excellent core control for this age group.\u201d<\/p>\n

Joseph suggests that people in their sixties and above try planking for 15 to 30 seconds. <\/p>\n

\u201cIf you can build up to 30 seconds, that\u2019s an excellent marker of strong functional core endurance at this stage of life,\u201d he said.<\/p>\n

What are the benefits of planking?<\/p>\n

Planking can strengthen your core, which is useful for everyday activities. \u201cOur core needs to be strong to protect the spine when doing things that can cause back pain, such as lifting your child up or leaning forward to unload the dishwasher,\u201d exercise physiologist Katie Lawton, told Cleveland Clinic.<\/p>\n

<\/p>\n

Planking has a myriad of benefits, including overall core strength and improved posture<\/p>\n

Planks are also a good way to stretch. Healthline says: \u201cGetting into the hold position lengthens your hamstrings as well as the arches of your feet, making the plank pose a dual strength and stretch exercise.\u201d<\/p>\n

Avoiding exercise-related injuries<\/p>\n

Having a strong core helps you to do other exercises, such as squatting<\/a> and deadlifting. \u201cWe need to keep our spine straight to do these exercises. Planking provides you with better core strength to be able to brace during these movements,\u201d Lawton says.<\/p>\n

\u201cExercise can have a positive effect on our mental health,\u201d Lawton says. \u201cWhen you see yourself getting stronger, it can be encouraging.\u201d<\/p>\n

Planks can also improve posture. According to Healthline: \u201cPlanks also help you develop isometric strength in your core muscles, which gives you the power to keep from hunching while standing or sitting for long periods of time.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"How long should you be able to do a plank? According to fitness experts, it depends on your…\n","protected":false},"author":2,"featured_media":238023,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[1372,589,163,85,46,2527],"class_list":{"0":"post-238022","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-exercise","9":"tag-fitness","10":"tag-health","11":"tag-il","12":"tag-israel","13":"tag-workouts"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/238022","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=238022"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/238022\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/238023"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=238022"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=238022"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=238022"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}