A fitness expert reveals a plank benchmark that separates strong cores from weak ones after 60.
Building a strong, strong core is essential for performing daily activities and leisure activities with ease. There are many productive exercises you can add to your workout to build and maintain core strength—planks are one of the most common. Planks train your core muscles—including the rectus abdominis, flexor abdominis, and obliques—and there are many variations to choose from. That being said, if your goal is to focus on core strength, classic planks can get the job done. We talked to them Chad LipkaHealth and Fitness Expert and President of North Shore Sauna, who shares how long you should hold a plank after age 60 to show that your core strength is at its best.
Why Core Strength Is Important After 60
Once you reach your 50s and 60s, core strength is more important than ever, as it serves as the basis for spinal stability, balance, and everyday power transfer, from carrying heavy grocery bags to walking on uneven ground.
In accordance with Harvard Health PublishingThe core muscles can be likened to the “middle link in the chain” that connects your lower body to your upper body. Whether you’re playing a game of pickleball with friends or cleaning the floor in your house, these songs come out and go through the motions. A strong core helps you bend to lift, twist, and stand. It also helps in relieving lower back pain while promoting strong posture.
How Long to Hold Planks After 60
If you’re looking for a benchmark for holding a solid plank, Lipka suggests aiming for 45 to 60 seconds.” In my training with my veteran colleagues over the years, I’ve found that adults who can maintain a clean, controlled plank for 45 to 60 seconds tend to walk better, have fewer back spasms and recover faster,” says Lipka.
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According to Lipka, you can rely on planks because they put everything on the table at the same time—deep abs work, shoulder stability, glute engagement, and loading by using a position where you can’t “cheat.”
“If someone older than 50 can do an impressive plank, it shows me that their kinetic chain (which means all the muscles and joints involved in doing the work) is working together, with a little joint movement at the waist and hips, a little back of the shoulder girdle, a lot of integrity with the spine,” adds Lipka.
Age-Related Changes
As you get older, your body endures many changes. In addition to loss of lean muscle mass and strength, deep stabilizing muscles may lose endurance.
“Some people keep it simple just because they stick to a few small habits: Walking in a straight line, doing regular resistance training, adding five minutes of core work to the end of their regular workout,” notes Lipka. “When people over 50 try the plank, the most common mistakes I find are hips sinking because the glutes aren’t engaged and engaged; shoulders shaking because of a lack of serratus engagement; and holding the breath, which just destroys stability.”
Alexa Mellardo
Alexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering health, fitness, food, travel, lifestyle, and home. Learn more about Alexa
