What is a decent plank time?

[ABNAK]

Not talking record-setting or even 5 minutes (unless that's what I'm asking about). To say "That guy is in decent shape core-wise".

I've read 90 seconds or 2 minutes. What say the M4C crowd?

I've also read that for core work (where planks are concerned) doing sets of less time is better than max'ing out each time. Will, I'll bet you can field this!

[HardToHandle]

Since nobody else answered, I will chime in.

I had lower back surgery six months ago. I am up to five seconds or so. Two minutes is fine goal.
My 40-something wife and mother of two told me last week she did three and a half minutes.

[WS6]

Depends on a LOT. For example, how long are you ?

Seriously, if you're 6'5" then the distance between your toes and elbows is a LOT longer than if you're 5'5", and the stress on your core is a LOT higher.

That's like saying "Aluminum is stronger than steel" because you swing a 0.25" diameter 1 foot long aluminum rod around and it doesn't bend, while you swing a 0.25" diameter steel rod 5 foot long around, and it visibly flexes.

[prdubi]

I'm 5'10 and I do about 1 minute 30 seconds decently ..2 times a day
Going up the ante daily.

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[ABNAK]

Depends on a LOT. For example, how long are you ?

Seriously, if you're 6'5" then the distance between your toes and elbows is a LOT longer than if you're 5'5", and the stress on your core is a LOT higher.

That's like saying "Aluminum is stronger than steel" because you swing a 0.25" diameter 1 foot long aluminum rod around and it doesn't bend, while you swing a 0.25" diameter steel rod 5 foot long around, and it visibly flexes.

I'm 6'1"

[GTF425]

I've had the best results from keeping a 2:1 work:rest ratio and rotating between left/front/right each set.

I prefer 30 sec work/15 sec rest and will hit each side a total of three times.

[Ironman8]

What I'm doing right now: 3 sets of 1 minute each with a 45# plate on my back (*the hinge point between back and hips is where you want the weight). I'm usually supersetting this with weighted pullups or dips too.

Not sure what I'd be able to do unloaded...

I would think that over a minute (unloaded) would be good as a minimum.

[ABNAK]

I gave it whirl today and held one for 2 minutes. Don't think I could've made 3 but 2 1/2 I think was possible.

Men's Health had an article that said a fit, healthy male should be able to do 2 minutes. I'll keep working at it in 30-60 second sets and push it max-wise every week or two. My next goal will be 3 minutes.

[ABNAK]

What I'm doing right now: 3 sets of 1 minute each with a 45# plate on my back (*the hinge point between back and hips is where you want the weight). I'm usually supersetting this with weighted pullups or dips too.

Not sure what I'd be able to do unloaded...

I would think that over a minute (unloaded) would be good as a minimum.

Damn, that's pretty good!

[Wake27]

Damn. I really need to do more core work. I almost always skip it. I don't think I've ever topped 1:30 but I haven't actually worked on it since high school, 8 or 9 years ago.


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