Expert Explains How Long You Should Be Able To Hold A Plank Based On Your Age

The plank is a simple bodyweight exercise that tests strength, balance, and endurance

A fitness expert has broken down how long people should aim to hold a plank, with recommendations that vary depending on age.

A plank involves holding your body in a push-up position, keeping everything in a straight line from your shoulders to your heels, much like a solid plank of wood. Anyone who has tried it before will likely agree that it is simple in theory but challenging to maintain.

Despite how tough it feels, the plank offers several benefits, including building core strength, supporting better posture, and contributing to overall mental well-being.

One of the biggest advantages of the plank is that it does not require special equipment or a gym membership, making it an exercise most people can do almost anywhere with a flat surface.

“You can do it anywhere,” exercise physiologist Katie Lawton told the Cleveland Clinic.

“Exercise can have a positive effect on our mental health. When you see yourself getting stronger, it can be encouraging. It’s also important to breathe while you plank to further engage your core muscles. Some breathing techniques can help boost your mood.”

Holding a plank can be hard workGetty Stock Photo

The plank mainly targets the muscles in your core, with Lawton explaining: “Plank exercises generally strengthen your ability to brace your abdominals.”

“Planks can also activate other related muscles, such as your glutes (muscles in your buttocks), hamstrings (muscles in the backs of your thighs) and lower back.”

To perform a basic plank, place your elbows directly under your shoulders, lift your body off the ground, and hold the position.

It is important to keep your glutes engaged and your core tight while holding the position. Your back and hips should stay level and straight, rather than lifting too high or sagging.

For many people, getting into the plank position is manageable, but maintaining it for an extended period is where the real challenge begins.

With that in mind, experts have shared guidance on how long people should generally be able to hold a plank, based on age alone.

Experts have revealed how long you should be able to hold a plank forGetty Stock Photo

On Thursday morning (January 8), Fox & Friends co-hosts Brian Kilmeade and Lawrence Jones took part in a plank challenge and managed to hold the position for more than a minute.

That raised the question of what is considered a normal or reasonable plank time for different age groups.

A fitness expert at Lifetime in New York City outlined the following guidelines in comments shared with Fox News:

- 20s: around 1 to 2 minutes

- 30s: around 1 to 2 minutes

- 40s: about 1 minute or longer

- 50s: roughly 30 to 60 seconds

- 60s and above: about 20 to 30 seconds

Lawton also offered additional advice, saying: “Hold a plank for about a minute before you start advancing.”

The hosts were able to hold for over a minuteFox News

“Once you can do three sets of one minute in a modified plank exercise, then progress to the low plank. If you start off at three sets of 30 seconds in a low plank, try to hold it longer and longer as the weeks go by.”

“Same thing with the high plank.”

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