How long should I be able to hold a plank?

A good goal is 60 seconds with solid form. Most healthy adults can reach that with a few weeks of practice, and 30 seconds is a perfectly fine place to start. Holding longer than about two minutes doesn't add much, so make the plank harder instead of longer.

Form matters more than time. A 30-second plank with a straight body is better than two minutes with sagging hips.

What a good plank looks like

• Forearms on the floor, elbows under your shoulders
• Body in one line from head to heels
• Squeeze your glutes and tighten your stomach as if bracing for a light punch
• Neck relaxed, eyes on the floor a little ahead of your hands
• Breathe normally

When your hips drop or pike up, or your lower back starts to sag, the set is over, even if the clock isn't.

Rough benchmarks

• Under 20 seconds: just starting. Normal.
• 30 to 45 seconds: decent baseline
• 60 seconds: a good general goal
• 90 to 120 seconds: strong. Plenty for most people.

How to build up

1. Start with the time you can hold with good form, say 20 seconds
2. Do 3 sets, with 45 to 60 seconds of rest between them
3. Add 5 seconds to each set every few sessions
4. Train it two to four times a week

If a full plank is too hard, do it from your knees or with your hands on a bench.

For core work with something to beat, League of Fitness has 60-second sit-up races where the phone camera counts your reps, and Max mode for chasing your own best. It trains something different from a hold, but it makes the core days easier to look forward to.

Once 60 seconds feels easy

Rather than chasing a record, change the exercise:

• Feet elevated on a chair
• Reach one arm forward, or lift one leg
• Slow body saw: rock forward and back a few inches
• Weighted plank, with a plate on your back (get a partner to place it)
• Side planks, 30 to 45 seconds per side

These train your core to resist movement, which matters more for lifting and running than a long hold does.

Is it a good test of fitness?

Somewhat. It shows core endurance and nothing else. A long plank doesn't mean you're strong in general, and a short one doesn't mean you're unfit. It's also not going to give you visible abs, which is mostly a body fat question.

If a plank causes sharp pain in your lower back or shoulders, stop, and see a doctor or physical therapist if it keeps happening.