How Long Should You Hold a Plank?

Planks are a staple exercise for building core strength, but how long should you really hold one? The debate rages on among trainers and fitness enthusiasts, with recommendations ranging from a few seconds to several minutes. The ideal plank duration depends on your fitness level, goals, and form.

Here’s what you need to know to maximize your plank benefits.

Why Planks Are So Effective

Planks are more than just a core workout they engage your entire body. According to Grayson Wickham, DPT, CSCS, founder of Movement Vault, this isometric exercise targets your:

• Core muscles: Abs and obliques.

• Glutes and quads: Stabilize your hips and legs.

• Lats and pecs: Support your shoulders and upper body.

• Back and ankles: Maintain posture and balance.

Planks are also more effective than sit-ups or crunches for core strengthening, according to a 2015 study in the Journal of Strength & Conditioning Research. Unlike dynamic core exercises, planks require continuous muscle contraction, providing a more sustained workout.

Short Planks vs. Long Planks

The recommended plank duration varies widely:

1. Short Planks (10–20 seconds)

   • Suggested by experts like Stuart McGill, PhD, short-duration planks focus on maintaining perfect form for multiple sets (e.g., 5 sets of 10 seconds).

   • Ideal for beginners or those prioritizing form over endurance.

2. Moderate Planks (30–60 seconds)

   • Many trainers, including Jonathan Jordan, CPT, recommend holding planks for 30 to 60 seconds as a general goal.

   • Balances form, endurance, and accessibility for most fitness levels.

3. Long Planks (1–3 minutes)

   • According to Wickham, holding a plank for longer durations can provide more muscular endurance benefits.

   • However, longer planks should only be attempted with excellent form to avoid injury.

The Key: Quality over quantity. A sloppy 3-minute plank is far less effective and potentially harmful than a solid 30-second plank.

How to Determine Your Plank Duration

Your ideal plank time depends on your fitness level and goals:

1. Beginners: Start with 10–20 seconds while focusing on maintaining proper form. Gradually increase your time as your strength improves.

2. Intermediate: Work up to 30–60 seconds per plank. Aim for 2–3 sets with short breaks in between.

3. Advanced: Push for 1–3 minutes or explore more challenging plank variations like side planks or planks with leg lifts.

Always rest when your form begins to break. Signs of poor form include:

• Sagging lower back or hips.

• Collapsing shoulder blades.

• Lifting your hips too high.

Proper Plank Form

1. Start Position: Begin on your hands and knees. Align your shoulders above your wrists and your hips above your knees.

2. Set Up: Step your feet back to balance on your hands and toes. Your body should form a straight line from head to heels.

3. Engage: Tuck your pelvis slightly to engage your core. Squeeze your glutes and maintain a neutral spine.

4. Hold: Keep your body aligned and hold for the desired duration.

The Bottom Line

When it comes to planking, there’s no one-size-fits-all answer. Start where you’re comfortable and prioritize proper form to prevent injury. Whether you’re holding short planks for multiple sets or pushing for a longer duration, consistency and good technique will deliver the best results.

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