Regardless of the duration you maintain a plank position, it seems like forever.
You feel certain that hours must have passed, but when you check the timer, you realize you've only been grappling with it for just five seconds.
What's frustrating is that the board genuinely benefits your health. It's favored by yogis. mums For army cadets and everyone in between, the core-strengthening exercise is straightforward but effective. However, what’s the intended duration for holding this position?
The record for the longest time spent planking was established by Josef Salek from the Czech Republic In May 2023 – an astonishing 9 hours and 38 minutes, about one hour more than a flight from London to New York .
Your arms trembling at the thought of it? Good news: most people won't have to endure hours upon hours of pain.
Rowan Clift, who is a trainer and diet consultant at Freeletics , tells Axofa The focus of this exercise is on 'quality rather than quantity.' Nonetheless, certain guidelines based on your age could serve as helpful indicators for your upcoming workout session.
Aged 20-39: 45-60 seconds
'If you're in your 20s or 30s and can hold a plank for 45 to 60 seconds, it indicates strong core endurance,' according to a personal trainer. Joseph Webb , with 17 years of experience in the fitness sector.
However, Joseph points out: “The aim of doing planks isn’t to pursue some random figure. It’s about developing functional core stability that aids your activities beyond the gym.”
Achieving a proper plank may require some experimentation. Begin by positioning your body like a board: use your forearms and toes to support yourself, keeping your back and legs straight without arching them, so you're parallel to the ground.
Joseph emphasizes the importance of keeping his hips level with his shoulders, squeezing his glutes, engaging his thigh muscles, and maintaining a natural neck posture.
He states: 'Tighten your abdominal muscles like you're expecting a hit, yet maintain smooth breathing, just as if you were relaxing on the sofa.'
'Sagged hips, widened ribs, or tense shoulders indicate that you're no longer working out the muscles you believe you are.'
Ages 40-59: 30-45 seconds
Joseph shares, "Based on my work with numerous clients within this age group, holding a plank for 30 to 45 seconds while keeping perfect form indicates impressive stamina and core strength."
This doesn't imply that you shouldn't challenge yourself. 'Once you can comfortably achieve 60 seconds, it typically indicates strong core stability for someone your age.'
Adapting to the method can become tougher with increasing years, for several reasons such as diminishing muscle mass and strength.
'When the muscles around the hips, pelvis, and spine grow weaker or lose coordination, it becomes more challenging to maintain stability in the plank position,' explains Joseph.
'People in this age group might struggle with planking because of joint stiffness or past injuries, making it challenging to maintain a stiff posture.'
Ages 60 and above: 15 to 30 seconds
Joseph recommends that his clients who are 60 years old and above should strive for holding a complete plank with proper form for 15 to 30 seconds.
'If you manage to reach 30 seconds, that’s a great indicator of robust core stamina for your current life phase.'
Rowan mentions that if you're over 60 and find the plank challenging, you can adjust the exercise to make it somewhat simpler.
He elaborates: "Performing planks on your knees or placing your hands on an elevated bench can help build strength while decreasing stress on the wrists, shoulders, and lower back."
Struggling with the plank? Try these alternative workouts instead.
Joseph suggests numerous alternative central body workouts for individuals who find planks too difficult, particularly for those aged 60 and above.
These include
- Incline plank: Placing your hands on a bench or countertop lessens the strain but still effectively works your core muscles.
- Knee-plank position: Lower onto your knees to lessen the difficulty of maintaining balance, ensuring you keep your abdominal muscles engaged.
- The bird-dog exercise involves getting into a quadruped position, then simultaneously extending your opposing hand and foot while keeping your torso steady. It’s excellent for strengthening your core, hips, and back muscles.
Remember: quantity over quality
The crucial question you should ask yourself is: What’s the objective?
Joseph clarifies: 'The aim of doing planks is to develop core stability which aids in supporting your activities beyond the gym.'
'Whether it involves jogging, weightlifting, or just moving properly in everyday activities, the question remains: "Is my core performing as it should when needed?"'
What is the recommended frequency for planking?
Rowan recommends adding planks to your exercise routine about three to five days per week. He mentions, "Strengthening your core requires consistent engagement, yet it’s equally important to provide ample time for rest and recuperation."
'Doing planks every day can be good, particularly if you change up the difficulty and time, but if you feel tired or stiff, make sure to take at least one rest day.'
Rowan advises being cautious not to overexert yourself. He says, 'Should you encounter trembling, holding your breath, discomfort in your lower back or shoulders, or notice your hips starting to drop, it's best to cease activity immediately. Such symptoms indicate that your muscles are tired and your technique is deteriorating.'
Have you got a tale to tell?
Reach out via email AxofaLifestyleTeam@Axofa.co.uk .
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