Core workout duration varies by age

The ideal time to hold a plank exercise depends on a person’s age and fitness level. For those between 18 and 39, holding the position for 45 to 90 seconds is typical, while trained individuals may aim for up to 120 seconds. For those over 40, the range drops to 30 to 75 seconds, and for those over 60, it’s 20 to 60 seconds.

Progress matters more than time

A beginner might benefit from breaking the plank into shorter holds with rest periods, gradually increasing the duration over weeks. Personal fitness level often matters more than age, as an active older person may perform better than a younger sedentary individual. Focusing on personal improvement rather than comparing to others is more effective.

Too long is not always better

Holding a plank for more than 60 to 90 seconds offers little additional benefit and can lead to poor form. Instead of focusing on time, it’s better to progress to more challenging variations, such as planks on one arm or weighted planks. According to Michael Betts, a fitness expert, quality of the exercise is more important than duration.

Common mistakes to avoid

Three common errors during a plank include letting the pelvis sag, raising the hips too high, and holding one’s breath. These mistakes can cause strain or reduce the effectiveness of the exercise. If the form deteriorates, it’s better to stop and reset.

Plank engages more than just the core

The plank is not just an abdominal exercise. It engages the glutes, legs, back, shoulders, and chest, working together to maintain a straight line. The transverse muscle in the abdomen acts like a natural belt, helping to stabilize and protect the spine. This type of exercise, known as isometric training, improves endurance, posture, and balance.

Plank benefits extend beyond the gym

Regular plank practice can improve daily activities, such as carrying heavy objects or standing for long periods. It may even help lower blood pressure, according to a 2023 study in the British Journal of Sports Medicine. However, visible abs depend more on diet and body fat than on core workouts alone.