Plank Test: Check Your Core Strength After 60 & Improve Fast | Eat This Not That

The plank – deceptively simple in appearance – is a powerful indicator of core strength, particularly as we age. A new assessment from CSCS coach Jarrod Nobbe offers a straightforward test: how long can you hold a solid plank after turning 60? The answer, it turns out, reveals more than just abdominal endurance; it speaks to overall control, stability, and the foundational strength crucial for everyday movement and resilience.

Nobbe, who regularly uses the plank as a “reality check” for core capacity with adults of all fitness levels, emphasizes that a clean plank – maintaining precise positioning and full-body tension – is far more valuable than a lengthy, sloppy one. This isn’t about grit; it’s about the ability to create tension from head to heels, a skill that supports everything from walking and lifting to preventing injury.

Performing a Perfect Plank: The Foundation of the Test

Before timing yourself, focus on form. Nobbe outlines the key steps for a technically sound plank:

• Place your forearms on the floor, elbows directly under your shoulders.
• Extend your legs behind you, planting your toes firmly into the ground.
• Form a straight line from your head through your hips to your heels.
• Brace your core as if preparing for a gentle punch to the stomach.
• Squeeze your glutes and maintain a level hip position throughout the hold.
• Breathe steadily through your nose, maintaining full-body tension.

A key coaching tip Nobbe offers is to “squeeze your ribcage down to your pantline” to further engage core muscles. Strengthening the back is also important for maintaining proper form.

Plank Hold Strength Rankings: Where Do You Stand?

Here’s how your plank time stacks up for those age 60 and older:

• Elite: 2 minutes or longer
• Above Average: 90 to 119 seconds
• Average: 60 to 89 seconds
• Below Average: 30 to 59 seconds
• Needs Improvement: Less than 30 seconds

Reaching the “elite” category signifies core endurance well above the average for your age group. If your time falls lower, it provides a clear, achievable target for improvement.

Building Plank Strength After 60: A Gradual Approach

Improving plank strength isn’t about pushing to the limit immediately. Nobbe recommends a consistent, structured approach. Frequent practice – three to four times per week – reinforces proper positioning and builds endurance. Start with shorter, high-quality holds (20-40 seconds) rather than one long, compromised attempt.

For those finding the standard plank challenging, incline planks (with forearms on a bench or box) can reduce the load while building baseline strength. Strengthening supporting muscles – through exercises like dead bugs, bird dogs, and suitcase carries – is also crucial for total core stability.

Nobbe also highlights the importance of breathing control, suggesting slow nasal breathing to maintain tension and prevent early fatigue. Progress time gradually, adding 5-10 seconds per week, and regularly (monthly) test your maximum hold to track progress and stay motivated.

Consistency, combined with these strategies, can lead to significant improvements in plank time and overall core strength. Consider incorporating other fitness tests to secure a broader picture of your overall health.

Looking Ahead: Regularly reassessing your plank hold – and focusing on quality of movement – is a simple yet effective way to monitor core strength and stability as you age. Tiny, consistent improvements, combined with attention to proper form, can yield substantial benefits for everyday function and long-term health.