Plank Hold Progression Plan
Plank Progression Plan
Build a plan to increase your plank hold time
Plank Fitness Score
See how your plank time compares to fitness standards
Formula
Progress Rate: <30s = +10s/week, <60s = +7s/week, <120s = +5s/week, 120s+ = +3s/week | Training Sets = 70% of Max Hold x 3-5 sets
Frequently Asked Questions
How long should I be able to hold a plank?
A 60-second plank hold indicates decent core strength. For general fitness, aim for 1-2 minutes. Holding longer than 2 minutes provides diminishing returns - at that point, progress to harder variations like weighted or RKC planks.
Is a longer plank better?
Not necessarily. After 2 minutes, you're training endurance more than strength. For core strength, it's better to progress to harder variations (RKC plank, loaded plank, pallof press) rather than holding a standard plank longer.
How do I progress safely?
Add 5-10 seconds per week to your working sets. Train at 70% of your max for 3-5 sets. Rest equal to your hold time between sets. Test your max every 2 weeks. Always maintain proper form - a shorter plank with good form beats a longer one with a sagging back.
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