Plank duration can vary widely, and fitness professionals agree that age plays a key role. The plank is a classic strength exercise performed by balancing on your forearms and toes while keeping your body straight, much like a wooden board.
This simple movement delivers multiple health benefits, including better core strength, improved posture, and positive effects on mental wellbeing. One of its biggest advantages is accessibility, as planks can be done at home without any gym equipment.
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According to Guinness World Records, the longest plank ever recorded lasted nine hours, 38 minutes, and 47 seconds, achieved by Czech therapist and lecturer Josef Šálek. While impressive, most people will find holding a plank for even short periods challenging.
Here’s a general guide to recommended plank times based on age.
Plank Goals for Ages 20–39
If you’re in your twenties or thirties, aiming for 45 to 60 seconds is considered a strong benchmark. Personal trainer Joseph Webb explains that holding a plank for this duration reflects solid core endurance and stability.
He also notes that the goal isn’t to chase a specific number, but rather to develop functional core strength that supports everyday movement and activities outside the gym.
Plank Expectations for Ages 40–59
For individuals in their forties and fifties, typical plank times may reduce to around 30 to 45 seconds. Webb shares that consistently holding a plank within this range, while maintaining proper form, demonstrates very good trunk stability.
Reaching 60 seconds at this stage is often seen as a sign of excellent core control and overall strength for this age group.
Plank Recommendations for Ages 60 and Above
For those aged sixty and older, a target of 15 to 30 seconds is generally advised. Building up to a 30-second hold is considered an excellent indicator of functional core strength later in life.
Key Benefits of Doing Planks Regularly
Back protection is one of the main advantages of planking. A strong core helps support the spine during daily movements such as lifting children or bending forward during household tasks, according to exercise physiologist Katie Lawton.
Planks also enhance flexibility. Health experts note that the plank position stretches the hamstrings and foot arches, making it both a strengthening and stretching exercise.
Developing core strength through planks can reduce the risk of exercise-related injuries. A stable core helps maintain proper spinal alignment during movements like squats and deadlifts, improving overall performance.
There are also mental health benefits. Regular exercise, including planking, can boost confidence and motivation as you notice improvements in strength and endurance.
Finally, planks support better posture. By strengthening isometric core muscles, planks help prevent hunching while standing or sitting for extended periods.
