Planks look simple.
No movement. No equipment. Just hold.

But the moment you drop into position… your core starts shaking, your shoulders burn, and time slows down.

That’s when the real question hits:

“Am I weak… or is this normal for my age?”

The truth is — plank time depends a LOT on age, recovery, and how your body handles stress. And most people are comparing themselves to unrealistic Instagram standards.

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Why Age Matters in Plank Hold Time

As you age:

• Muscle recovery slows down
• Core stability changes
• Joint tolerance (shoulders, wrists, lower back) decreases
• Endurance matters more than brute strength

So expecting a 40-year-old body to perform like a 20-year-old is unfair and unnecessary.

Fitness isn’t about beating others — it’s about supporting your spine and daily life.

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Ideal Plank Hold Time by Age (Realistic & Safe)

🧑‍🦱 Age 18–25

Ideal plank hold: 45 seconds – 2 minutes

At this age:

• Nervous system is fast
• Muscle recovery is high
• Hormones support strength

💡 If you can hold 90 seconds with perfect form, your core is solid.

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🧔 Age 26–35

Ideal plank hold: 45 seconds – 90 seconds

This is where:

• Work stress increases
• Sitting time increases
• Core weakness silently begins

💡 A clean 60-second plank beats a sloppy 2-minute hold.

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🧑‍🦳 Age 36–45

Ideal plank hold: 30 – 60 seconds

At this stage:

• Back pain risk increases
• Core stability becomes more important than duration

💡 If you can hold 40–50 seconds pain-free, your core is doing its job.

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👴 Age 46–55

Ideal plank hold: 20 – 45 seconds

Here, planks are about:

• Spine protection
• Balance
• Injury prevention

💡 Even 25 seconds with control is excellent.

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👵 Age 55+

Ideal plank hold: 10 – 30 seconds

At this age:

• Planks should feel supportive, not punishing
• Modified planks are often better

💡 Wall planks or knee planks are not weakness — they’re smart training.

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The Biggest Plank Mistake (Almost Everyone Makes)

Holding a plank longer than your form allows.

If you notice:

• Lower back sagging
• Hips too high
• Neck strained
• Shaking turning into pain

👉 You’re training ego, not core.

A shorter plank with perfect form activates:

• Deep core muscles
• Spine stabilizers
• Glutes and shoulder

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One Simple Rule to Remember

Your plank time should end when form breaks — not when the timer says so.

That’s the real fitness test.

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How Often Should You Do Planks?

• 3–4 times per week is enough
• 1–3 quality sets
• Focus on breathing + control

You don’t need daily planks to be strong.

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Chia Seeds Protein: The Truth Most Fitness Blogs Don’t Tell You

https://aboutfitness.in

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