How long do you beat 90% of your peers?

A lifestyle coach reveals a plank benchmark that shows vital strength after 50.

The plank is a great exercise to stabilize the core. In fact, it is often used by physical therapists to increase neuromuscular control. The core is made up of various muscle groups, including your back, abdominals, pelvic floor, and buttocks. Having a weak spine puts you at greater risk for problems with your neck, shoulder, posture, waist and knees.

How strong is your core, exactly? We have a test to help you find that answer. In accordance with Terry TateossianFounder, Certified Life Coach, Trainer, Nutritionist for Women 40+ at THOR – The House of Rose, if you can hold a plank after 50, you’re doing great. In fact, that will tell you that your core strength is stronger than 90% of your peers.

What Makes a Plan an Effective Indicator of Vital Strength and Fitness?

When it comes to planks, you either love them or you hate them. Tateossian says there is no middle class.

“It’s one of those exercises that makes 30 seconds feel like 3 hours,” he notes, “They show our basic endurance, spinal stability and overall ability to control our whole body. In other words, they require full body work. These qualities protect us as we grow.”

The Ideal Plank Hold Benchmark for those 50+

According to Tateossian, if you can hold a weighted plank with solid form—the weight plate is placed over your back as you hold the position without your midsection collapsing—for more than two minutes, you are considered “top-tier” among your age group.

“It shows strength in the core, shoulders, glutes, quads and deep core,” he tells us.

WHAT IT SAYS: If You Know These 3 Bodyweight Moves After 60, You’re Stronger Than Most6254a4d1642c605c54bf1cab17d50f1e

If Your Plank Fitness Is Lacking, Here’s What To Do

If your plank performance could use some improvement, there are a few exercises you can do to strengthen your grip. These include dead bugs, bird dogs, modified planks (knees), and clear bridges.

Dead Bugs

1. Lie flat on your back, arms extended to the sky and knees raised in a table position.
2. Press your lower back down and hold your spine.
3. Lower one arm and the opposite leg.
4. Move for a moment without letting your arm or leg touch the floor.
5. Return to the starting position.
6. Repeat on the other side, and continue alternating

Bird Dogs

1. Start on all fours.
2. Extend your left arm and right leg, keeping your spine straight.
3. Hold for a moment before returning to the starting position.
4. Switch sides, keep alternating.

Glute Bridges

1. Start by lying face down on your back with your knees bent and feet hip width apart, arms at your sides and palms pressing down on the floor.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Press your hips, hold up for a moment.
4. Lower your hips back to the starting position.

“The goal is to keep improving 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’ve worked your way up to a two-minute full-body plank, and on day 120, hold a 24-lb plate on your back and hold a two-minute plank,” Tateossian says without breaking down.

Alexa Mellardo