Based on expert recommendations, a good target is to do three sets of planks a day.
Recommended Plank Routine
Here's a breakdown of a recommended plank routine, according to certified personal trainer Doug Sklar:
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Sets: Aim for three sets of planks.
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Duration: Each plank set can last up to 60 seconds.
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Adjustable Duration: If 60 seconds is challenging, begin with shorter sets and gradually increase the time as you become stronger.
- Example: Start with 3 sets of 20 seconds and increase it to 30 seconds after a week.
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Solid Workout: Even shorter plank durations can still provide a good workout.
Plank Table
| Sets | Duration (Up to) | Notes |
|---|---|---|
| 3 | 60 seconds | Can start with shorter sets |
Why These Recommendations?
- Progressive Overload: Starting with manageable sets and duration, you can slowly increase your hold time as you progress.
- Consistency: Doing planks daily can contribute to improved core strength.
- Flexibility: Adjusting plank duration to suit your fitness level is essential for a sustainable routine.
Therefore, the general recommendation is to do three sets of planks a day, with each set lasting up to 60 seconds, but shorter sets are also effective if you're starting out. This is important information to consider when setting up your routine.
