I’m excited to share that I’ve been featured in Metro UK in their recent article “This is how long you should be able to hold a plank for, according to your age.” It’s an honour to contribute my experience and insights to such a well-known publication, helping people better understand what realistic core endurance looks like at different stages of life.
The article breaks down the average plank times people should aim for in various age groups — but more importantly, it highlights something I feel strongly about: planks aren’t just about chasing numbers. As I mentioned in the piece, “The purpose of a plank isn’t to chase an arbitrary number. It’s to build usable core stability that supports what you want to do outside of the gym.”
Here’s a quick recap of the age-specific benchmarks I discussed:
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Ages 20-39: Aim for 45–60 seconds with excellent form.
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Ages 40-59: A 30–45 second plank shows respectable endurance, and 60 seconds is excellent if you can do it comfortably.
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Age 60+: 15–30 seconds of a strong, well-executed plank is a great marker of functional core endurance.
I also shared coaching tips on how to hold a plank properly:
✔ Keep hips level with shoulders
✔ Squeeze glutes and engage thighs
✔ Maintain a natural neck position
✔ Brace abdominals like preparing for a punch — but breathe fluidly
For those who find planks challenging (especially if dealing with joint stiffness, previous injuries, or reduced muscle coordination), I recommended alternative core exercises like incline planks, kneeling planks, and the bird-dog — all fantastic ways to build core strength safely.
Ultimately, as I explained to Metro: “Whether you’re running, lifting or simply moving well in daily life, the question is: ‘Is my core doing its job when I need it?’”
You can read the full article here: This is how long you should be able to hold a plank for, according to your age
Thanks for all the support, and here’s to helping more people build strong, functional bodies that last a lifetime!
Coach Joseph Webb
“The number one rated Personal Trainer In Henley and Oxfordshire’
