00:00Planks are not a test where longer always means better.
00:02For many healthy adults, 30 to 60 seconds is a useful goal.
00:06But there is no scientifically accepted plank standard for each age.
00:10Your endurance depends on fitness, training, body size, and more.
00:14One study looked at 471 college-aged adults.
00:17Men averaged about 124 seconds, while women averaged 83 seconds.
00:22Researchers warned those results should not apply to everyone.
00:26Age can affect strength and muscle performance over time.
00:28But a fit older adult may outperform a younger beginner.
00:32Good form matters more than beating the stopwatch.
00:35Keep your body straight from your head to your heels.
00:38Brace your core, squeeze your glutes, and keep breathing.
00:41If your form breaks, continuing longer may become counterproductive.
00:46Instead, build endurance gradually with shorter quality sets.
00:49The WHO recommends muscle-strengthening activities at least two days a week.
00:54Disclosure.
00:55This video contains stock footage and content created or enhanced using AI-assisted tools AI generated.
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