Plank Time Standards
Compare your plank time to age and sex norms.
Your tier
Average
Hold 30 more seconds to reach Good.
| Tier | Hold time |
|---|---|
| Poor | Below 60s |
| Average | 60s - 90s |
| Good | 90s - 120s |
| Excellent | 120s - 180s |
| Elite | 180s+ |
A proper plank is on forearms with a flat back, hips level, glutes squeezed. Bad form can let you hold for a long time without doing much. Standards drop by about 15 seconds per decade past 30.
About
Pass benchmarks for plank time exist in fitness assessment data. This shows where your hold time lands by sex and age group, from poor to excellent.
How to use
- Enter your sex, age, and current plank hold time.
- See your tier and times for the next tier.
FAQ
Where do these standards come from?+
ACSM and military fitness data. The standards assume a proper plank: forearms, body straight, no sagging or piking.
Should I keep training past 2 minutes?+
Most experts say no. Beyond 2 minutes you stop building strength and start practicing endurance. Switch to harder variations (single arm, weighted) instead.