![\"Planks](\"https:\/\/www.newsbeep.com\/il\/wp-content\/uploads\/2026\/04\/308e4be6de5cc56a13217801bec6a597.jpeg\"\/)
<\/p>\nFact checked by Nick Blackmer<\/p>\n
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Planks work multiple ab muscles at once.
Credit: Maskot \/ Getty Images<\/p>\n
Planks work multiple core muscles simultaneously, making them essential for maintaining strength and mobility.<\/p>\n
For younger adults, holding a plank for at least 45 seconds is a good benchmark; for those over 60, 20 seconds is a solid goal.<\/p>\n
Ultimately, however, focusing on proper form is more important than chasing duration.<\/p>\n
If you\u2019ve spent any time on social media lately, you\u2019ve probably come across plank challenges<\/a>\u2014people propping themselves on their forearms, legs extended behind them, holding the position for as long as they can.<\/p>\n While experts caution that focusing too much on plank duration may actually make the exercise less effective, there\u2019s good reason to strive for strong, steady form and to build up your endurance over time. So how long should you really be able to hold a plank? Here\u2019s what to know.<\/p>\n What Planks Can Do For You<\/p>\n Planks are a highly effective way to strengthen your core, Evan Williams, CSCS<\/a>, strength and conditioning coach for the Milwaukee Bucks, told Health.<\/p>\n They\u2019re a great bang-for-your-buck exercise, he added, because they engage multiple core muscles at once\u2014your rectus abdominis (the front of your abdomen), obliques (the sides), and transverse abdominis (the deep, stabilizing muscles that wrap around your midsection). That’s not the case for many other ab exercises, such as crunches<\/a>, which tend to target only one area.<\/p>\n Planks also teach you how to properly brace and stabilize your core as you move. \u201cThis is essential for protecting the lower back and maintaining proper alignment during movement,\u201d Williams said\u2014whether you\u2019re deadlifting at the gym or simply loading boxes into your car at home.<\/p>\n That emphasis on stability becomes even more important with age. In a small 2012 study, older adults who completed a nine-week core-stability program improved trunk strength, spinal mobility, and dynamic balance\u2014all of which are important factors in reducing the risk of falls<\/a>.<\/p>\n How Long Should You Be Able to Hold a Plank?<\/p>\n When it comes to plank timing\u2014like pretty much everything else in fitness\u2014it\u2019s hard to give a one-size-fits all answer. Multiple factors can influence how long you can hold the position, including body weight and proportions, overall fitness level, experience with planks or similar exercises, muscular endurance, and breath control, Williams said.<\/p>\n Age also plays a big role. As you get older, natural changes\u2014like a decrease in muscle mass, strength, and joint health\u2014can affect how long you\u2019re able to maintain a plank, Williams said. \u201cHowever, consistent training can significantly slow or even offset these declines,\u201d he added.<\/p>\n While there\u2019s no single number everyone should shoot for, there are general ranges that can serve as helpful benchmarks. Here\u2019s how plank hold times break down by age, according to Williams:<\/p>\n Ages 18\u201339: 45\u201390+ seconds for the general population; 60\u2013120 seconds for those who are more fit<\/p>\n Ages 40\u201359: 30\u201375 seconds for the general population; 45\u201390 seconds for those who are more fit<\/p>\n Ages 60+: 20\u201360 seconds for the general population; 30\u201375 seconds for those who are more fit<\/p>\n How To Do a Plank<\/p>\n It\u2019s easy to get caught up in trying to extend your plank time, but what matters most is the quality of your form\u2014not how long you last, Williams said.<\/p>\n So what does good form actually look like? Start by stacking your joints: your elbows should be directly under your shoulders, with your spine in a neutral position. From there, engage your glutes and quads along with your core, focus on drawing your ribs down, and actively press through the floor to stay stable.\u00a0If you\u2019re struggling, you can try a modification such as dropping to your knees or elevating your hands on a sturdy step.<\/p>\n One of the most common mistakes, Williams said, is failing to properly brace the core, which can cause the lower back to arch and the spine to fall out of alignment. Another frequent issue is neglecting the upper back, allowing the shoulders to collapse.<\/p>\n \u201cThe biggest tip is to focus on proper bracing and full-body tension, actively squeezing the core throughout the movement rather than just holding the position,\u201d Williams said.<\/p>\n In practice, that means only holding a plank for as long as you can maintain proper form. If your alignment starts to slip, it\u2019s time to stop.<\/p>\n How to Safely Prolong a Plank<\/p>\n Once you\u2019ve mastered your form, building endurance can come next. To increase your hold time, start with shorter planks\u2014like 15 to 20 seconds\u2014and gradually add five to 10-second increments as those start to feel manageable, Williams said. Shoot for two to three sets per session, and try to include them in your workouts two to three times a week if your goal is to increase your plank time.<\/p>\n But planks alone won\u2019t do the whole job. Incorporating other core-strengthening exercises, like side planks, bird dogs, dead bugs, and suitcase carries, can help reinforce the same muscles and, ultimately, prolong your plank holds.<\/p>\n Finally, keep in mind that a long plank isn\u2019t necessarily the ultimate measure of fitness. Chasing extreme durations\u2014for some people, even hours\u2014can be counterproductive, Williams noted, because it often leads to a slackening of full-body tension and slipping into a more passive position just to hold for time.<\/p>\n \u201cMost people are better off focusing on high-quality holds,\u201d he said, adding that increasing exercise difficulty\u2014by adding movement like shoulder taps, for example\u2014can be more effective than simply trying to hold longer.<\/p>\n Read the original article on Health<\/a><\/p>\n