Here’s How Long to Hold a Plank to Test Your Core Strength

Flashback to elementary school physical education: the room is buzzing with enthusiasm as you and your classmates line up for the ultimate showdown: the plank test. Who could hold it the longest? Who had the courage to survive the others? At the time, it was a test of pure willpower, but you didn’t realize how much it revealed your strength and stability. Fast forward to today, and you’re probably wondering how long you should hold a plank to test your core strength. We have the answer and more to ensure your abs are as strong as possible.

Planking isn’t just about endurance; it’s a benchmark measure of core strength that remains as relevant today as it was in the gym’s glory days. For what? Because your heart is the engine of your body. It connects your upper and lower halves, improves sports performance, supports daily movement and helps protect you from injury. It’s your secret weapon for lifting heavier, running faster, and even standing for hours. And let’s be honest: a strong, toned midsection is a win for anyone.

So how long do you need to hold a plank to claim true basic mastery? In this article, we will break it down for you. Learn the gold standard for rock-solid core strength, master perfect plank form, and discover the best exercises to take your plank game to new heights.

In this article

How to create the perfect plank

Before you test your endurance, you need to master the fundamentals of proper plank form. Follow these steps to get the perfect board:

1. Getting into position: Start face down on the floor, supporting yourself on your forearms and toes. Place your elbows directly under your shoulders with your forearms parallel.
2. Align your body: Keep your head, neck, spine and hips straight. Avoid sagging your lower back or raising your hips.
3. Engage your heart: Contract your abdominal muscles by pulling your navel toward your spine and slightly tucking your pelvis.
4. Activate supporting muscles: Contract your glutes, quadriceps and shoulder blades to maintain stability and distribute the workload.
5. Maintain tension: Press on your forearms, keep your breathing even and maintain the position without losing form.

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This is how much time you need to plank

How long should you hold a plank to demonstrate your bulletproof core strength? Although there is no universally accepted standard, a solid benchmark provides a basis for two minutes with an appropriate form. This duration means a well-conditioned core that can support athletic performance, reduce the risk of injury, and easily handle the demands of daily life.

Why two minutes? This duration tests the endurance of your core stabilizers, including the rectus abdominis, transverse abdominis, and obliques, without overloading your lower back or compromising your form. It balances strength and endurance, ensuring your core is strong and functional.

That said, don’t worry if you’re not there yet! Core strength and plank endurance are skills you can develop with time and consistent practice. Start with manageable intervals (20, 30, or 40 seconds) and gradually increase your hold time as your strength improves. The key to hitting the two-minute mark is progressive overload, where you challenge your muscles with slightly greater effort over time.

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The best exercises to improve your plank

1. Plank

For what: The plank is the foundation of core training, emphasizing strength and stability through isometric contraction. It engages the rectus abdominis, obliques and transverse abdominis while activating the glutes, shoulders and quadriceps for total body tension. This creates a strong, functional midsection to support daily movement and athletic performance.6254a4d1642c605c54bf1cab17d50f1e

How to do it:

1. Start on the floor, leaning on your forearms, elbows directly under your shoulders.
2. Extend your legs back, toes tucked underneath, forming a straight line from head to heels.
3. Engage your core, squeeze your glutes, and keep your hips level. Avoid sagging or arching your lower back.
4. Maintain this position for the prescribed duration while maintaining good form.

Sets and repetitions: 3 to 4 sets of 20 to 60 seconds. Gradually increase your holding time.

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2. Plank with shoulder taps

For what: This variation tests your core’s ability to resist rotation, requiring stability as you alternately tap each shoulder. It strengthens your anti-rotational muscles, improves balance and improves control of sports and everyday movements.

How to do it:

1. Start in a high plank position with your hands under your shoulders and your feet shoulder-width apart.
2. Keeping your hips steady, lift one hand and tap the opposite shoulder.
3. Return your hand to the floor and repeat with the other hand.
4. Focus on keeping your hips level and minimizing any twisting.

Sets and repetitions: 3 to 4 sets of 10 to 15 taps per side.

3. Side plank holds

For what: Side planks target the obliques and lateral stabilizers, essential for improving spinal stability and preventing injuries. They are particularly effective in improving performance in lateral movements and creating a defined waistline.

How to do it:

1. Lie on your side, supported on your forearm, with your elbow directly under your shoulder.
2. Stack your feet or place one foot in front of the other for balance.
3. Engage your core and lift your hips until your body forms a straight line from head to heels.
4. Hold the position while keeping your hips elevated and core engaged.

Sets and repetitions: 3 sets of 20 to 40 seconds per side.

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4. Weighted boards

For what: Adding resistance to a standard plank increases the challenge for your core, requiring greater efforts to maintain stability. The increased intensity builds strength and endurance, making your body more resilient to outside forces during activities such as lifting and carrying.

How to do it:

1. Assume a standard forearm or high plank position.
2. Have a training partner place a weight plate on your upper back or carefully position it yourself before you begin.
3. Engage your core, glutes, and shoulders, making sure your back stays straight and your hips level.
4. Retain the position for the prescribed period.

Sets and repetitions: 3 to 4 sets of 20 to 45 seconds.

5. Board with passages

For what: This exercise introduces an anti-rotation challenge, requiring your core to stabilize as you move a weight. It also works your shoulders and back, making it a well-rounded exercise that improves coordination and dynamic control.

How:

1. Start in a high plank position with a dumbbell or kettlebell placed just outside one hand.
2. Slide the weight across your body to the other side using your opposite hand.
3. Alternate hands and repeat, keeping your hips aligned with the floor.
4. Avoid letting your hips swing as you move the weights.

Sets and repetitions: 3 series of 8 to 12 passes per side.

6. Plank up and down

For what: This dynamic plank variation combines core stability and upper body strength. It works the shoulders, triceps, chest and core, improving endurance, coordination and functional strength.

How:

1. Start in a high plank position with your hands directly under your shoulders.
2. Lower one arm so your forearm is resting on the floor, followed by the other arm, transitioning into a forearm plank.
3. Reverse the movement by resting one hand on the floor, then the other, returning to a high plank.
4. Alternate which arm leads the movement each repetition.

Sets and repetitions: 3 sets of 10 to 12 repetitions.

Jarrod Nobbe, MA, CSCS