plank

Along with burpees and split squats, the plank is one of those exercises that no one really like doing. No matter how long you’ve been horizontal for, holding one feels like an eternity. Seconds turn to hours as your body start to shake and your brain screams: ‘Stop this NOW.’ The annoying thing though, is that this core strengthening exercise is undeniably effective. But just how long are you meant to be able to hold it? Muscles aching just thinking about it? Well, thankfully, the average person doesn’t need to spend a full day in agony. Rowan Clift, training and nutrition specialist at Freeletics , tells Metro that the exercise is about ‘quality, not quantity’. However, there are some parameters, depending on your age, which can be a useful guideline for your next workout. It might take some trial and error achieving a plank. As a starting point, put yourself in the position of, well, a plank. Use your forearms and toes to hold yourself parallel to the ground, with your back and legs straight (not arched). Joseph adds it’s important to ‘keep hips level with shoulders, squeeze glutes and engage thighs, and maintain a natural neck position.’ ‘Sagging hips, flared ribs or strained shoulders mean you’re no longer training the muscles you think you are.’ Joseph says: ‘From my experience working with hundreds of clients in this age range, I’ve found that maintaining a 30-45 second plank with excellent form demonstrates very respectable endurance and trunk stability.’ That doesn’t mean you can’t push yourself though. ‘If you’re able to confidently reach 60 seconds, that’s generally a sign of excellent core control for this age group.’ Adjusting to the technique can be more difficult as you age, however. This can be due to various reasons, including loss of muscle mass and strength. ‘As muscles around the hips, pelvis and spine weaken, or become less coordinated, it takes more effort to stabilise the plank position,’ says Joseph. ‘Those in this age category may also find planking difficult due to joint stiffness or previous injuries, which can make it harder to hold a rigid position.’ Rowan adds that if you’re 60+ and finding the plank difficult, you can modify the exercise to make it a little easier. There are plenty of other core exercises Joseph recommends to people who find planks too challenging, especially for those aged 60 and over. 1. Incline plank: Hands on a bench or countertop reduces the load but still engages the core well. 2. Kneeling plank: Drop to the knees to reduce the leverage demands while keeping the core braced. 3. Bird-dog exercise: On all fours, extend opposite arm and leg while maintaining a stable trunk. Great for core, hips, and back. Rowan advises incorporating planks into your workout regime three to five times a week. He says: ‘Your core benefits from regular activation, but you do also need to allow time for rest and recovery. 3. Daily horoscope July 16, 2026: Today's predictions for your star sign ‘Performing planks daily can be fine, especially if you are varying the intensity and duration, but if you’re experiencing fatigue or tightness, have at least one day’s rest.’ You should be careful of pushing yourself too much, Rowan adds. ‘If you experience shaking, holding your breath, pain in your lower back or shoulders, or your hips begin to sag, it’s time to stop. These are signs that muscles have fatigued and your form is breaking down.’ The £7.99 lip balm beauty fans love for glossy, hydrated lips just dropped four new shades This article was originally published in May 2025 and has since been updated. Heatwave ruined your sleep last night? Here's what's happening to your body today 3. Tesco is testing human-sized robots — and shoppers think they're 'creepy' 4. Daily horoscope July 16, 2026: Today's predictions for your star sign 5. Supermarket's cheap 95p Greek-style yoghurt crowned better than Yeo Valley and M&S Mystery Escape Hotel stay with return flights from as low as