Health
Experts Reveal Age-Specific Plank Hold Goals You Might Not Expect
Health Points
- Planks help maintain spinal mobility and dynamic balance by strengthening the deep transverse abdominis muscles.
- Quality of form is more important than duration; a shorter plank with a neutral spine is more effective than a long, sagging hold.
- Progression should be gradual by adding five to 10 seconds only once your current hold feels stable and secure.
Planking is a powerhouse move that engages multiple core muscles simultaneously, including the abdominals and the deep stabilizing muscles.
Unlike crunches, which focus on a single area, planks teach your body to brace and protect the spine during daily activities.
For those over 60, holding a plank for 20 to 60 seconds is a solid achievement, while adults aged 40 to 59 should aim for 30 to 75 seconds.
Building this endurance is especially vital as we age to improve balance and reduce the risk of falls.
This is essential for protecting the lower back and maintaining proper alignment during movement, says Evan Williams, CSCS, a strength and conditioning coach.
Focus on full-body tension and engaging your glutes and quads to take the pressure off your lower back.
Once you can maintain a steady hold, consider adding variety with side planks or bird dogs to further enhance your functional strength.
