How Long Should You Actually Hold a Plank?

Planks are one of the most popular core exercises on the market, but many people make the mistake of holding them for too short or too long. There is no golden rule for how long you should do it, but here’s a couple of tips to help you come up with the time length that works for you.

Fitness Level

If you’re already active, you won’t have trouble holding a plank for an extensive period of time, but that’s not the case with newbies. Most experts agree that 10 seconds is a good place to start, and it’s quite enough for an average person.

Back Pains

Another reason why experts recommend avoiding longer planks is the fact they can put a strain on your back. If you’re already struggling with lower back pain, avoid the risk of injury by sticking to 10-second long intervals.

Intervals and Intensity

Short intervals that last for 10 to 20 seconds are much more beneficial than long holds. If you find yourself doing a one-minute long plank with ease, consider amping up your intensity instead of doing long holds.