Plank Test: How Long Can You Hold It to Be in Top Core Shape After 50?

Maintaining core strength is crucial for overall health and independence, especially after age 50. A simple plank test can be a surprisingly accurate indicator of your core fitness level. According to Terry Tateossian, Founder, Certified Lifestyle Medicine Coach, Trainer, Nutritionist for Women 40+ at THOR – The House of Rose, the ability to hold a plank for a sustained period signals core strength that surpasses 90% of peers in the same age group.

Why the Plank is an Effective Core Strength Indicator

The plank is frequently used by physical therapists to boost neuromuscular control, which is essential for stabilizing the core. The core isn’t just about abdominal muscles; it encompasses the back, abdominals, pelvic floor, and buttocks. A weak core can lead to problems with the neck, shoulder, posture, hips, and knees.

Tateossian explains that planks aren’t necessarily enjoyable, but they are incredibly revealing. “They are one of those exercises that make 30 seconds feel like 3 hours,” she says. “They reflect our core endurance, spine stability and overall ability to control our entire body. In other words, they require a full body activation. These qualities protect us as we age.”

Plank Benchmark for Those 50 and Over

For individuals over 50, the benchmark for “top-tier” core strength involves holding a weighted plank – with a weight plate placed on the back – with good form for more than two minutes. This demonstrates functional strength not only in the core, but also in the shoulders, glutes, quads, and deep core muscles.

What if You Can’t Hold a Plank for Two Minutes?

If you’re not currently able to hold a weighted plank for two minutes, don’t be discouraged. We find several exercises you can incorporate into your routine to build core strength and endurance. These include dead bugs, bird dogs, modified (knee) planks, and glute bridges.

Dead Bugs

• Lie flat on your back, arms extended toward the sky and knees lifted in a tabletop position.
• Press your lower back into the floor and engage your core.
• Lower one arm and the opposite leg.
• Hover for a moment without allowing your arm or leg to touch the ground.
• Return to the start position.
• Repeat on the other side, and continue to alternate.

Bird Dogs

• Start on all fours.
• Extend your left arm and right leg, keeping your core braced.
• Hold for a moment before returning to the start position.
• Switch sides, continuing to alternate.

Glute Bridges

• Begin by lying flat on your back with bent knees and feet hip-width apart on the floor, arms at your sides with palms pressing into the ground.
• Press through your heels to lift your hips until your body forms a straight line from head to heels.
• Squeeze your buttocks, holding at the top for a moment.
• Lower your hips back to the start position.

Tateossian emphasizes the importance of progressive overload. “The goal is to keep progressing in core strength over time. So maybe on day one, you can only hold a full-body weight plank for 10 seconds, but by day 60, you have worked your way to a two-minute full-body plank, and by day 120, you are holding a 24-lb plate on your back and holding a two-minute plank without breaking form.”

Core strength testing changes with age, shifting from a focus on maximal strength to evaluating endurance, spinal alignment, and movement control. A strong core is vital for maintaining stability, independence, and overall quality of life as we age.