Maximum Plank Benefits Revealed - Find Out How Long You Should Plank for According to Professionals in Fitness
Planking, a popular exercise that involves holding your body in a straight line from head to heels, supported by your forearms and toes, is a great way to build strength for beginners to advanced athletes. This simple yet effective move is not just a core workout, but it also helps improve posture, reduce lower back pain, and enhance performance in compound movements like squats and deadlifts.
Recommended Plank Hold Duration
The duration for which you should hold a plank depends on your fitness level. Here's a guide:
- Beginner: Hold for about 30–60 seconds. Starting with 30 seconds is common, and increasing duration as strength improves is recommended.
- Intermediate: Hold for about 1–2 minutes. This range develops endurance and core strength further.
- Advanced: Hold for 2–3 minutes or more. Elite exercisers may hold planks for 3+ minutes, indicating high core endurance.
Listening to your body and progressing at a comfortable pace is essential. Beginners often start with shorter holds (around 20–30 seconds, according to some sources) and gradually increase to avoid compromising form or risking injury. The key is to maintain proper technique throughout the hold rather than simply holding for longer times with poor form. Shaking or trembling during planks is normal at first and signals muscle engagement.
Progressing with Planks
For beginners, progression should be gradual, adding 5-10 seconds each week. Intermediates should aim to hold a standard plank for 60-90 seconds. Advanced trainees can increase their plank sessions to four to five times a week.
There are many different modifications of the plank, including the dead bug, which is excellent for teaching core stability while moving limbs. A non-slip workout mat can help cushion joints during planking, while a pair of best-selling leggings can help focus on planking without worrying about them sliding down.
Benefits of Planking
Planking builds endurance in the deep core muscles, particularly the transverse abdominis. Core strength is crucial for spinal health, day-to-day efficient moving, and translation into sport/other workout movements. Planks also improve proprioception, which is the body's awareness of its position in space.
Multiple studies have shown that planks can enhance core muscle endurance and dynamic stability, optimize muscle growth, help reduce spinal curvature in scoliosis patients, and improve the function of immunocytes while also improving respiratory capacity and physical fitness in older adults.
In conclusion, planking is a versatile exercise that can be tailored to your fitness level and goals. Whether you're just starting out or looking to take your core strength to the next level, planking is a great addition to your workout routine. Always remember to listen to your body, progress at a comfortable pace, and maintain proper form for the best results.
[1] Mayo Clinic. (2020). Plank. Retrieved from https://www.mayoclinic.org/tests-procedures/plank/about/pac-20394787 [3] American Council on Exercise. (2019). Plank. Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/blog/7052/plank-exercise-guide/
- For beginners, incrementing the plank hold duration by 5-10 seconds each week is recommended, starting with about 30-60 seconds.
- Planking, when done correctly, not only strengthens the core but also enhances proprioception, the body's awareness of its position in space.
- A pair of best-selling leggings can help manage planking sessions by providing a non-slip surface, allowing for focused exercise.
- Planking can provide various benefits, including improvements in core muscle endurance, dynamic stability, spinal health, and physical fitness, as demonstrated by multiple scientific studies.
