You don’t need a gym membership, dumbbells or fancy equipment to test your fitness. Just a bit of floor space, some grit, and a straight back.
The humble plank might look simple — you hold your body in a push-up position, in a straight line “like a plank of wood” — but anyone who’s ever tried one knows it’s no easy feat.
And now, a fitness expert has revealed exactly how long you should be able to hold one for, depending on your age group.
A plank is as low-tech as workouts get. All you need is your own body weight and the willingness to stay still as your core starts to burn. “You can do it anywhere,” exercise physiologist Katie Lawton told The Cleveland Clinic.
Lawton explained that the plank mainly strengthens your abdominal muscles but also “activates other related muscles, such as your glutes (muscles in your buttocks), hamstrings (muscles in the backs of your thighs) and lower back.”
It’s an exercise that works more than just your abs — it brings your entire body into play.
What Muscles Are You Working?
According to research compiled by Healthline, the plank is a full-body movement that targets your core, upper, and lower body at once.
Your core — including the rectus abdominis (the “six-pack” muscle), the obliques, and the deep transverse abdominis — does most of the work, keeping you balanced and stable.
The upper body contributes through the trapezius, rhomboids, deltoids, chest and arm muscles, which hold your frame steady.
The lower body—your quads, glutes and hamstrings—helps stabilise your hips and spine, keeping your body in one unbroken line against gravity.
That combination makes the plank one of the most efficient all-rounders in fitness. It builds muscular endurance, improves posture, and strengthens the core without the stress on your spine that crunches or sit-ups can cause.
As Lawton puts it: “Plank exercises generally strengthen your ability to brace your abdominals.”
And that payoff extends well beyond the mirror. A stronger core supports your lower back, reduces the risk of injury, and even boosts athletic performance. Studies show that core stabilisation exercises such as the plank are linked to “increased power output, maximum force, running performance, upper body rotation, and a lower risk of injury.”
How To Do A Plank Properly
Technique is everything.
To get started, Lawton advises: “Place your elbows underneath your shoulders and lift. Make sure your glute muscles are engaged, and your core muscles are tight. Both the back and buttocks must be straight and not sticking up in the air.”
There are two main versions:
- Forearm plank – your elbows and forearms support your weight.
- Straight-arm plank – your palms and arms are extended, similar to the top of a push-up.
Whichever version you choose, the key is to hold proper form for as long as you can. A dip in your hips or arch in your back is your cue to rest.
But how long should you hold a plank? The golden question — and the one that even seasoned gym-goers get wrong — is how long you should actually hold it for.
During a Fox & Friends broadcast on January 8, hosts Brian Kilmeade and Lawrence Jones managed to stay planked for over a minute. But according to an expert at Lifetime in New York City (via Fox News), here’s the breakdown of what’s considered a solid target by age:
- Aged 20-29: 1 to 2 minutes
- Aged 30-39: 1 to 2 minutes
- Aged 40-49: 1 minute or longer
- Aged 50-59: 30 to 60 seconds
- Aged 60 and above: 20 to 30 seconds
So if you’re in your fifties and can hold strong for a minute, you’re doing just fine.
Lawton recommends starting small and progressing gradually: “Hold a plank for about a minute before you start advancing. 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.”
Why Planks Are Worth The Pain
They’re not glamorous. They’re not easy. But they work.
The plank’s strength lies in its simplicity — an isometric move that forces your muscles to stay under constant tension. That tension builds endurance, strengthens stabilisers, and improves balance. It’s also a low-impact exercise, meaning it’s kinder on your joints than crunches or sit-ups.
According to Healthline, performing planks regularly can:
- Improve posture and spinal stability
- Reduce lower back pain
- Increase athletic performance and functional strength
- Boost core endurance for daily activities
And because it’s equipment-free, the plank can be done almost anywhere — living room, office, or park bench.
Additionally, as Lawton explains: “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.”
Even the most dedicated planker can sabotage their form with a few simple errors – here are some common mistakes you should avoid when planking:
- Hunching your back — disengages your core.
- Dropping your hips — strains your lower back.
- Lifting your butt — shifts effort away from your abs.
- Holding your breath — makes the exercise harder and limits oxygen flow.
Instead, focus on calm, controlled breathing and imagine “drawing your belly button inward toward your spine.” That cue helps activate your deep core muscles and keep your posture neutral.
The plank is the ultimate test of stillness, strength and stamina — and you don’t need to break records to reap the benefits. Whether you’re holding for 20 seconds or two minutes, consistency counts more than competition.
Or as Lawton summed it up: “When you see yourself getting stronger, it can be encouraging.”
So the next time you hit the floor, remember — it’s not about outlasting someone else. It’s about getting just a little stronger than you were yesterday.
Featured image credit: SportManual
