The plank is a popular static exercise for building core strength and endurance. While the average plank time can vary widely based on a person’s fitness level, age, sex, and physical condition, some general benchmarks can be found from various fitness enthusiasts and studies.

For beginners, holding a plank for about 20 to 30 seconds might be challenging enough. As individuals become more experienced and their core muscles strengthen, they may aim for longer durations. Intermediate-level practitioners may be able to hold a plank for anywhere from one to two minutes.

According to some fitness trainers and experts, an average healthy adult could aim for around one minute in a plank position. This duration is often seen as a good balance between demonstrating core strength without risking form deterioration and potential injury.

Advanced individuals who train regularly and have built up significant core strength might hold planks for two minutes or more. However, it’s crucial to prioritize proper form over time spent in the position; holding a plank correctly for shorter periods can be more beneficial than longer times with poor form.

In the fitness community, there are also challenges where individuals work up to holding planks for longer times, like three minutes or longer, but these are not generally considered average times.

It should also be considered that different variations of planks can affect the difficulty of the exercise and thus impact how long someone can hold the position. Side planks, extended planks, and other variations introduce different challenges that might not correlate directly to the times achieved with a standard plank.

Ultimately, while aiming for an “average” plank time provides goals one could strive toward, individual goals should be tailored based on personal fitness levels. Seeking advice from certified fitness professionals can help determine proper goals and ensure that individuals maintain correct form to prevent injury.