Plank Test Duration Calculator
Use the Plank Test Duration Calculator to assess your core strength and endurance based on how long you can hold the plank position. This simple yet powerful test gives insight into your fitness level and compares your result against age- and gender-based norms.
Core Endurance Test by Plank Hold Time
Plank Test Performance Classification
This calculator does not use a numeric formula but classifies performance based on hold time and demographic benchmarks.
Example categories (Men 20–40 yrs):
| Rating | Duration |
|---|---|
| Excellent | > 240 seconds |
| Good | 180–240 seconds |
| Above Average | 120–179 seconds |
| Average | 60–119 seconds |
| Below Average | 30–59 seconds |
| Poor | < 30 seconds |
Similar ranges apply to women but slightly adjusted.
Plank Test – Calculation Example
- Gender: Male
- Age: 28
- Held plank: 95 seconds
According to the chart, this result falls into the Average category.
The plank test measures isometric core muscular endurance, an important component of stability, posture, and injury prevention. It’s widely used in fitness programs, rehab, and strength evaluations.
Key points:
- It activates abdominal, back, and shoulder stabilizers
- Results vary by training level, age, and gender
- Consistency and form are essential for accuracy
Tracking plank hold times over weeks is a great way to measure improvement in core conditioning.