How to Measure Your Maximum Front Plank Time: A Simple Guide

The front plank is one of the best core-strengthening exercises out there, targeting your abdominals, lower back, and stabilizer muscles. Holding a plank for an extended period tests your endurance, core stability, and mental toughness. Measuring your maximum front plank hold can be a great way to track your progress, challenge yourself, and build a stronger foundation for other exercises.

In this post, we’ll walk you through how to measure your max plank hold, why it’s a useful test of core strength, and some tips for improving your plank endurance over time.

Why Measuring Your Maximum Front Plank is Important

The front plank is a static exercise that requires endurance and strength to maintain proper form over time. Knowing your max plank time can help you in the following ways:

• Track Core Strength Progress: Your plank hold time can serve as a baseline for core endurance and strength. As you improve, you’ll be able to hold the position for longer.
• Improve Stability: A strong core is crucial for maintaining balance and stability, which benefits nearly every exercise and physical activity you do.
• Set Goals: Measuring your max plank time can provide a clear target for you to work toward and challenge yourself to beat in future sessions.

How to Properly Perform a Front Plank

Before you test your max time, it’s essential to ensure you’re performing the plank with proper form. Holding a plank incorrectly can lead to strain and injury, so focus on the following technique:

• Set up in a plank position:
  • Start by lying face down on the ground.
  • Prop yourself up onto your forearms, with your elbows directly under your shoulders. Your forearms should be parallel to each other and your hands can be flat or clasped.
  • Extend your legs straight behind you, resting on the balls of your feet, and lift your body off the ground.

• Engage your core:
  • Squeeze your abs and glutes to keep your body in a straight line from your head to your heels.
  • Make sure your hips don’t sag toward the ground or lift too high—your body should form a straight plank.

• Keep a neutral spine:
  • Look slightly ahead or directly down at the floor to maintain a neutral neck position. Your head should be aligned with your spine, not tilting up or down.

• Breathe consistently:

• Avoid holding your breath during the plank. Instead, maintain a steady breathing pattern, inhaling through your nose and exhaling through your mouth.

How to Measure Your Maximum Front Plank Time

Now that you know how to perform the front plank with good form, it’s time to test your max hold. Here’s a simple step-by-step process to measure your maximum time:

1. Warm-Up

Before you start testing, make sure you warm up your core muscles to prevent injury. A few minutes of light cardio, such as jumping jacks or brisk walking, followed by dynamic stretches like leg swings or hip circles, will get your body ready.

2. Set a Timer

Grab a stopwatch, timer app, or ask a friend to time you. You’ll need to start the timer as soon as you lift into the plank position and stop it when you can no longer hold proper form.

3. Get into Position

Set up in a proper front plank position, making sure your core is engaged and your body is in a straight line. Take a deep breath and mentally prepare to hold the position for as long as you can.

4. Start the Timer

As soon as you’re in position, start the timer. Focus on maintaining your form throughout the entire duration. Keep your abs and glutes engaged, and breathe steadily. It’s helpful to concentrate on your breathing or mentally break the time down into manageable chunks (e.g., hold for 10 more seconds).

5. Hold as Long as Possible

Keep holding the plank until you can no longer maintain proper form. If your hips start to sag, your lower back arches, or you feel pain or discomfort in your neck or shoulders, it’s time to stop. Maintaining good form is key; sacrificing technique to hold longer can increase your risk of injury.

6. Stop the Timer

As soon as you can no longer hold the plank with proper form, stop the timer. Record the time and use it as your baseline for future tests.

Interpreting Your Max Plank Time

Fit Forward will ask for your plank time once every 3 months. This will allow you to compare your result to others in your age group and monitor your progress over time.

Remember, the goal is to focus on improving your own time rather than comparing yourself to others.

Tips for Improving Your Plank Time

If you want to increase your maximum plank time, consistent practice and focused core training are essential. Here are some tips to help you improve:

1. Train the Front Plank Regularly

Add planks to your core workout routine a few times a week. Start with shorter holds and gradually increase your time as your strength improves. You can perform multiple sets, aiming for holds that are 70-80% of your max.

2. Incorporate Core Strength Exercises

Strengthening your entire core will help you hold the plank longer. Include exercises like Russian twists, leg raises, mountain climbers, and side planks to target different areas of your core.

3. Focus on Form Over Time

While it can be tempting to push for longer holds, it’s more important to maintain proper form. If your form begins to break down during a plank, stop and rest. Building a strong, stable core with correct form will help you hold longer over time.

4. Engage More Muscles

Think of the plank as a full-body exercise. Squeeze your glutes, quads, and shoulders along with your core to engage more muscles and distribute the load more evenly. This will help relieve strain from any one area and allow you to hold the plank for longer.

5. Try Plank Variations

If the standard front plank becomes too easy, try challenging yourself with plank variations, such as:

• Plank with arm/leg lifts: Lift one arm or leg at a time to increase the difficulty and engage more stabilizer muscles.
• Weighted plank: Place a small weight plate on your back to increase resistance.
• Plank on an unstable surface: Use a stability ball or Bosu ball to add an extra challenge to your balance and stability.

How Often Should You Test Your Max Plank Time?

You don’t need to test your max plank time too often—every 4-6 weeks is a good benchmark. This allows your body time to recover and build strength between max attempts. During that time, focus on core-strengthening exercises and progressing your plank holds during your regular workouts.

Fit Forward will ask for your max plank time once every 3 months during your checkin process.

Final Thoughts

Measuring your maximum front plank time is a simple yet effective way to assess your core strength and stability. By following the steps outlined in this guide, you can safely test your max plank hold, set goals for improvement, and build a stronger core that will benefit you in all areas of your fitness routine.