Planks are one of those exercises everyone knows, even if not everyone loves them. The move looks simple, but holding your body like a steady board on your forearms quickly turns into a full body challenge. That’s also why people use it as a quick benchmark for overall strength and control. The big question is what counts as a solid plank time for the average person.
The topic came up after Fox & Friends hosts Brian Kilmeade and Lawrence Jones managed to stay in a plank for more than a minute on air. A fitness coach from the Lifetime center in New York shared a rough set of age-based targets that can help you gauge where you are. In your 20s and 30s, the suggested goal is about one to two minutes. In your 40s, aiming for a minute or more is considered a good standard, while in your 50s, a range of 30 to 60 seconds is a realistic target. For people over 60, holding for about 20 to 30 seconds can still be a meaningful, worthwhile effort.
The appeal of planks is that they don’t require fancy equipment, a gym membership, or much space. Beyond core strength, the exercise can support posture and teach better body awareness, which tends to carry over into everyday movements. Cleveland Clinic physiotherapist Katie Lawton has also highlighted that exercise can lift mood, and that noticing your own progress can feel genuinely motivating. She stresses that breathing matters, too, because controlled breaths help you stay engaged through the middle of your body instead of tensing up everywhere else.
Form is what turns a plank into a smart workout rather than a strain fest. Start by placing your elbows directly under your shoulders, then press through your forearms and toes as you lift into position. Keep your body in one long line, and avoid letting your hips sink or piking them up to “cheat” the hold. Squeeze your glutes and brace your midsection as if you’re preparing for a gentle tap to the stomach.
Lawton notes that while planks mainly target the core, they also recruit a supporting cast, including the glutes, hamstrings, and lower back. If you want to build up safely, she recommends getting comfortable with about a minute before trying harder variations. Once you can do three sets of one minute in a modified plank, you can progress to a low plank, then gradually build time from three sets of 30 seconds as the weeks go by. The same slow-and-steady approach applies if you move on to a high plank.
What’s your current plank time, and does it match your age bracket target? Share your thoughts and any tips that helped you improve in the comments.
