I recently contributed to the Daily Mail for a feature looking at how long people should be able to hold a plank at different ages, and why the quality of the exercise matters far more than simply chasing a longer time.
The plank is a simple exercise, but when performed correctly it challenges much more than just the abdominal muscles. It requires the muscles around the trunk, hips and shoulders to work together to maintain a stable position.
For the article, I shared some general benchmarks for plank endurance across different age groups:
- Ages 20–39: 45–60 seconds
- Ages 40–59: 30–45 seconds
- Age 60+: 15–30 seconds
These figures can provide a useful reference point, but they shouldn’t be treated as targets that everyone must achieve.
As I explained, the goal of a plank isn’t to chase an arbitrary number. What we’re really trying to develop is core stability that transfers beyond the gym and supports how we move in everyday life.
The Daily Mail also highlighted my comments on why maintaining a plank can become more challenging as we get older. Changes in muscle mass, strength around the hips, pelvis and spine, joint stiffness and previous injuries can all influence someone’s ability to maintain the position.
That makes exercise selection and progression particularly important. Someone who cannot yet perform a traditional plank with good technique may benefit from an appropriate regression rather than struggling through a longer hold with poor form.
Ultimately, I’d rather see someone perform a shorter plank with good control than hold one for considerably longer while their hips sag and their position deteriorates.
You can read the full Daily Mail article and my contribution HERE.
