For many, the simple act of holding a plank position can feel like an endurance test against time itself. Despite the challenge, this fundamental core exercise remains a staple for fitness enthusiasts of all stripes, from yoga practitioners to military trainees, thanks to its proven effectiveness. But a common question persists: just how long should the average person be able to maintain it?
Plank Duration Targets by Age Group
While the world record, set by Josef Salek of the Czech Republic in May 2023, stands at a staggering 9 hours and 38 minutes, fitness professionals emphasise that for everyday health, the focus should be on form over marathon sessions. Rowan Clift, a training and nutrition specialist at Freeletics, stresses that the exercise is about ‘quality, not quantity’. However, having a benchmark can be useful. Personal trainer Joseph Webb, with 17 years in the industry, provides the following age-based guidelines.
For Ages 20-39: Aim for 45-60 Seconds
‘In your 20s and 30s, being able to plank for 45-60 seconds is a solid marker of good core endurance,’ says Webb. He cautions against fixating on the clock, noting the real goal is to ‘build usable core stability that supports what you want to do outside of the gym.’ To achieve a proper plank, start face down, propped on your forearms and toes, keeping your body straight from head to heels. Webb advises keeping hips level with shoulders, squeezing glutes, engaging thighs, and maintaining a neutral neck. ‘Brace your abdominals as if preparing for a punch, but keep your breathing fluid,’ he adds. Signs of poor form include sagging hips or flared ribs.
For Ages 40-59: Target 30-45 Seconds
‘From my experience working with hundreds of clients in this age range, I’ve found that maintaining a 30-45 second plank with excellent form demonstrates very respectable endurance,’ Webb states. Reaching a full 60 seconds is considered excellent. He notes that holding the position can become more challenging due to natural age-related factors like loss of muscle mass and joint stiffness. ‘As muscles around the hips, pelvis and spine weaken, or become less coordinated, it takes more effort to stabilise the plank position,’ he explains.
For Ages 60 and Over: Build to 15-30 Seconds
For this group, Webb advises aiming for 15 to 30 seconds with impeccable technique. ‘If you can build up to 30 seconds, that’s an excellent marker of strong functional core endurance at this stage of life.’ Rowan Clift suggests practical modifications for those who find a full plank too demanding, such as performing the move on your knees or with your hands elevated on a bench to reduce strain on the wrists and lower back.
Alternatives and Key Workout Advice
If the standard plank is too challenging, especially for older adults, Joseph Webb recommends several effective alternatives. These include an incline plank (hands on a bench), a kneeling plank, and the bird-dog exercise, which involves extending opposite arms and legs while on all fours to build stability.
Ultimately, the experts agree the core question is about function. ‘The purpose of a plank is to build core stability that supports what you want to do outside of the gym,’ Webb reiterates. For frequency, Rowan Clift advises incorporating planks into your routine three to five times weekly, allowing for rest. He warns to stop immediately if you experience shaking, lower back pain, or loss of form, as these indicate muscle fatigue.
This article was originally published in May 2025 and updated in December 2025.
