Plank Progression Calculator: Hold Time Plan
PLANK PROGRESSION CALCULATOR
Hold a little longer.
Every week.
Get a week-by-week plan to build your plank from your current hold to your goal, with sets for each session.
Training other moves? Plan weekly reps for bodyweight exercises.
Calisthenics rep goal calculatorBEHIND YOUR NUMBER
A little understanding
goes a long way.
How long should I hold a plank?
For most people, 3 sets of 30–60 seconds with good form is plenty for core strength. Longer holds build endurance; once you pass 2 minutes, harder variations often help more than longer holds.
What is good form?
Elbows under shoulders, a straight line from head to heels, ribs down and glutes squeezed. Stop the set when your hips sag or rise.
Is this calculator for me?
It suits anyone who lifts, from beginners to experienced lifters. Results are estimates. Technique, sleep, food and stress all change what you can lift on the day. Always warm up and use a spotter or safety bars for heavy sets.