Is my plank time any good?

How long should I be able to hold a plank?

The plank is the gold standard for core strength assessment. The average untrained adult can hold a plank for about 30–60 seconds. With training, 2–3 minutes is achievable within weeks.

Plank hold benchmarks by fitness level

• Beginner: 15–30 seconds
• Average: 30–60 seconds
• Good: 60–120 seconds
• Advanced: 2–4 minutes
• Elite: 4+ minutes

Why plank time matters

• Core stability: Protects your spine during daily movements
• Back pain prevention: Weak core is the #1 cause of lower back pain
• Posture: Strong core = better posture = less neck/shoulder pain
• Athletic performance: Core is the foundation for all movement

Note: holding a plank for more than 2 minutes has diminishing returns. Once you can hold 2 minutes with good form, progress to harder variations (side plank, plank with arm reach) rather than adding more time.