Fitness experts have named the plank norm for every age: how many seconds to hold.

According to ТСН: The plank is one of the most effective exercises for strengthening the core muscles, but many people do not know what duration is optimal. Fitness specialists have created an age scale that will help exercise without risking health.

This technique, although considered a test of endurance, can be frustrating due to the duration of execution. The plank is used not only by yoga enthusiasts and the military but also by everyone who wants to strengthen their core muscles. However, the question remains: what duration of the plank should be considered normal?

It is worth noting that the absolute record belongs to Czech Josef Šálek, who in May 2023 held the plank for 9 hours and 38 minutes — almost an hour longer than a flight from London to New York.

Do not despair, as ordinary people do not need to achieve such results. Freeletics expert Rovan Klift emphasizes that proper execution is more important than duration in the plank. Specialists suggest approximate time frames depending on age.

Age 20–39 years: 45–60 seconds

"At 20-30 years, the ability to hold the plank for 45-60 seconds is a reliable indicator of good core muscle endurance. The goal of the plank is not to chase an abstract number, but to form functional core stability that helps you in life outside the gym," noted personal trainer Joseph Webb.

You should start from the basic position: support on forearms and toes, body parallel to the floor, back and legs straight, without sagging. The trainer advises keeping the pelvis level with the shoulders, tightening the glutes and thighs while maintaining a natural neck position.

"Tighten your abdominal muscles as if preparing for a blow, but breathe calmly as if resting on a couch," adds the trainer.

He warns:

"If the pelvis sags, ribs are open, and shoulders are tense — you are no longer training the muscles you planned."

Age 40–59 years: 30–45 seconds

"From my experience working with hundreds of clients of this age, the ability to hold the plank for 30-45 seconds with proper technique indicates very good endurance and core stability," said Webb.

This is not the limit of possibilities.

"If you confidently reach 60 seconds, this usually indicates excellent core control for this age group," he added.

With age, it becomes harder to maintain ideal form due to the gradual decline of strength and muscle mass.

"When the muscles around the pelvis, spine, and thighs weaken or work less coherently, stabilizing the plank position becomes more difficult," explains Joseph.

Joint problems or past injuries can also complicate the execution of the exercise.

Age 60+: 15–30 seconds

For older individuals, Joseph recommends focusing on 15–30 seconds of full plank with proper technique.

"If you can reach 30 seconds — that’s a great indicator of functional core strength at this stage of life," said the trainer.

Rovan Klift adds that the exercise can be adapted to the body's abilities:

"Perform the plank with your knees on the ground or place your hands on a bench or elevation — this will help build strength while reducing strain on the wrists, shoulders, and lower back."

Quality is more important than seconds

The main question: why do you do the plank?

"Its task is to develop core stability that supports you in daily life. Be it running, strength exercises, or just free movements every day — the question remains: 'Does my core do its job when needed?'" — emphasized Joseph.

How often should you do the plank

Rovan advises to include the plank in your training program 3–5 times a week.

"Regular activation of the core muscles is beneficial, but it’s equally important to give them time to recover," he notes.

The plank can be performed daily, varying duration and load. However, if you feel fatigue or stiffness, it is better to take a break.

It is also important to remember:

"If you start shaking, hold your breath, feel pain in your lower back or shoulders, or if your pelvis begins to sag — it’s time to stop. These are signs of muscle fatigue and technique violation."

Yoga is a great alternative to Pilates for strengthening the deep core muscles. Instructor Sophie Dikin highlighted 5 key exercises: bear plank, twisting lunge, three-legged dog, side plank, and boat pose. These positions engage stabilizers in different planes through slow, controlled movements and breathing.