A good plank duration depends on your fitness level, but generally, two minutes is considered the maximum beneficial time.
Understanding Plank Duration
While holding a plank for an extended period might seem like a good test of strength, it's more about effectiveness than endurance. The goal is to engage your core muscles properly, not simply to see how long you can hold the pose. As L'Italien states, "Two minutes is often considered the maximum, and you don't get much more benefit after that." It's more productive to do multiple sets of shorter durations with good form.
Optimal Plank Times
| Duration | Purpose |
|---|---|
| 10-30 seconds | Beginner; focus on proper form |
| 30-60 seconds | Intermediate; build strength and endurance |
| 60-120 seconds | Advanced; maintain strength with longer holds |
Practical Insights
- Beginners: Start with shorter holds of 10 to 30 seconds, prioritizing correct form over time.
- Progression: Gradually increase the duration by 5-10 seconds as you get stronger.
- Quality over Quantity: Focus on maintaining a straight line from head to heels, engaging your core, and avoiding sagging hips.
- Multiple Sets: Instead of holding one very long plank, consider doing multiple sets of shorter planks with rest in between.
- Variety: Explore plank variations such as forearm plank, side plank, or plank with leg lifts to challenge your muscles in different ways.
Example Plank Workout
- Start with a 30-second plank.
- Rest for 15-20 seconds.
- Repeat for 3-4 sets.
The Key Takeaway
The ideal plank is not about a single, sustained effort for the longest possible time, but rather consistent, shorter durations performed with perfect form. Once you achieve a 2-minute plank, you likely aren't gaining additional benefit from extending it further.
