Plank time calculator

Build up your plank hold steadily with short practice sessions, keeping good form.

Your details

From 0:45 to 1:30

8 weeks

adding about 10% a week

Practice3 holds of 30 seconds, rest 30 seconds
Or the short hold pyramid6, 4, 2 holds of 10 seconds, with a short rest between rounds
Also tryside planks and dead bugs
Side planksleft 0:40, right 0:45: your left side is 11% shorter; give it an extra hold

Back researchers such as Stuart McGill favour several short, perfect holds over one shaky long one, and even left and right sides. Once you pass 2 minutes, harder versions beat longer holds.

Back pain that spreads down a leg, or numbness, is a reason to see a GP or physio.

The working

45 seconds to 90

Adding about 10% a week, 45 seconds doubles in 8 weeks. Practise 3 holds of 30 seconds with 30 seconds rest, a few times a week.

Short and solid

Why shorter holds

Spine researcher Stuart McGill suggests repeated short holds with perfect form. Once a 2 minute plank is easy, harder versions do more than longer ones.

Left and right

Side plank balance

McGill's 1999 study of healthy adults used left and right side bridge times that sit within about 5% of each other as the target. 40 seconds on the left against 45 on the right is 11% shorter, so give the left an extra hold. His short hold pyramid, such as 6, 4 then 2 holds of 10 seconds, builds endurance without the shaking.

Good form

Check yourself

Elbows under shoulders
Squeeze your bottom
Straight line from head to heels
Breathe; do not hold your breath

Read with care

What this cannot tell you

Back painIf planks hurt your back, stop and get advice.
PregnancyPlanks change in pregnancy; follow your midwife or physio.
Core strength in fullA plank tests one thing.

Questions

Common questions

How long should I hold a plank?

Repeated 10 to 30 second holds with good form are plenty for most people.

Is a 5 minute plank good?

It is impressive, but harder variations give more benefit.

How often should I plank?

Two to four times a week.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.