{"id":606580,"date":"2026-04-26T01:07:12","date_gmt":"2026-04-26T01:07:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/606580\/"},"modified":"2026-04-26T01:07:12","modified_gmt":"2026-04-26T01:07:12","slug":"if-you-can-hold-a-plank-this-long-after-55-your-core-strength-is-elite","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/606580\/","title":{"rendered":"If You Can Hold a Plank This Long After 55, Your Core Strength Is Elite"},"content":{"rendered":"

Planks are an excellent test of core strength and overall fitness.<\/p>\n

If you want to bump up your strength game, add a dose of planks to your workout routine. When performing a plank<\/a>, you hold a straight form from the top of your head to the bottom of your heels while resisting gravity. You engage your back, abs, shoulder, hip, and leg muscles at the same time. Planks are a stellar way to boost core strength and stability. We spoke with Coach Amanda Grimm<\/a>, a UK Athletics certified Running Coach, qualified Personal Trainer, and We Run Coach for clients in the UK, US, and across the world, who holds a Bachelor\u2019s Degree in Sports Science, to learn just how long you need to hold a plank<\/a> after 55 to determine whether your core strength<\/a> is elite.<\/p>\n

This Plank Hold Time Signals \u201cElite\u201d Core Strength<\/p>\n

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Some may feel intimidated by planks and completely underestimate how long they\u2019re 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 \u201celite\u201d status for those 55 and up.<\/p>\n

\u201cPosture 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,\u201d Grimm points out.<\/p>\n

If You Can Hold These 4 Standing Positions After 55, Your Core Strength Is Elite<\/a><\/p>\n

Why the Plank Is a Productive Benchmark for Core Strength<\/p>\n

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A straight-arm plank recruits your entire body rather than simply demonstrating arm or leg strength with one movement.<\/p>\n

\u201cIt showcases whole system coordination, functional strength, and stamina,\u201d Grimm says. \u201cCore strength isn\u2019t just important for fitness, but as we age, we need to focus on stability and balance to avoid injury\u2014plank capabilities are normally a good indicator of general physical resilience\u2014advantageous for daily function and also retaining performance in sports such as running.\u201d<\/p>\n

This 8-Minute Standing Routine Builds More Core Strength Than 30 Minutes of Crunches After 50<\/a><\/p>\n

Muscles Engaged During Plank Holds<\/p>\n

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According to Grimm, the plank is a stellar move that reveals the strength of your \u201chidden muscles.\u201d These are the ones that support your posture\u2014the shoulder stabilizers, transverse abdominis, erector spinae, and glutes.<\/p>\n

\u201cThe pelvic floor is also engaged during a plank, as well as your diaphragm, keeping your hips and ribs aligned,\u201d Grimm adds.<\/p>\n

Is Doing Planks Every Day Enough to Get Abs?<\/a><\/p>\n

How To Hold Your Planks for Longer<\/p>\n

If you\u2019re looking to improve your plank hold time, Grimm has you covered. It\u2019s important not to over-challenge yourself, as this could lead to injury if you don\u2019t already have solid strength in your wrists, shoulders, and core.<\/p>\n

\u201cGently build up by increasing the time\u2014aim for good posture over duration,\u201d Grimm stresses. \u201cAlways make sure you lower yourself carefully and slowly, not only for increased control but to reduce injury. Aim to be consistent\u2014try planking every other day, but only increasing the time by five seconds each time.\u201d<\/p>\n

This 5-Minute Morning Routine Builds More Strength Than Hour-Long Workouts After 50<\/a><\/p>\n

How Often To Practice Planks<\/p>\n

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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.<\/p>\n

\u201cIt 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,\u201d Grimm says.<\/p>\n

Alexa Mellardo<\/p>\n

\t\tAlexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Planks are an excellent test of core strength and overall fitness. If you want to bump up your…\n","protected":false},"author":2,"featured_media":606581,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[226276,120185,337,75956,97,26282],"class_list":{"0":"post-606580","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-arm-exercises","9":"tag-core-exercise","10":"tag-fitness","11":"tag-fitness-test","12":"tag-health","13":"tag-over-50"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/606580","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=606580"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/606580\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/606581"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=606580"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=606580"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=606580"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}