Work out plank time norm instantly with clear inputs, formula shown and shareable results.
Plank endurance norms sit near 110 seconds for men and 95 for women at 30, declining roughly 1.2 seconds a year. A 90 second hold at 35 is about 88% of norm - average. Holding beyond about two minutes adds little; progressing to loaded or single-arm variations trains the same quality more efficiently.
Age-adjusted norm
expected = base - 1.2 x (age - 30) seconds
Score
percentage = hold time / expected x 100
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
No. Past two minutes the limiting factor becomes discomfort rather than trunk strength, so added load or instability trains more.
Hips sagging or rising out of line, shoulders drifting behind the elbows, or holding the breath. Stop the clock when alignment fails.