Plank Hold Standards
How does your plank hold stack up? These are the beginner / novice / experienced / intermediate / advanced / elite tiers (higher is better), by sex.
| Tier | Male | Female |
|---|---|---|
| Beginner | 1:30 | 1:30 |
| Novice | 2:00 | 2:00 |
| Experienced | 2:30 | 2:30 |
| Intermediate | 2:50 | 2:50 |
| Advanced | 3:40 | 3:40 |
| Elite | 5:00 | 5:00 |
These are Take Point Fitness's own standards, checked against openly licensed research or public test tables where one exists. Each tier is a point on the 0–100 score (50 / 60 / 70 / 80 / 90 / 100), not a population percentile.
Not part of the HABS score — a Take Point Fitness benchmark standard you can score on its own in the calculator.
How to improve your Plank Hold
- Build anti-extension and bracing strength (planks, ab-wheel, hollow holds).
- Train the brace under load — heavy carries and squats make it transfer.
- Add time or load gradually; a solid position beats a longer sloppy hold.
FAQ
What is a good Plank Hold?
"Experienced" is the middle of Take Point Fitness's six tiers and a solid Plank Hold for a trained athlete — see the table above for the exact figure for your sex. "Advanced" is a high standard, and "Elite" is our top tier. These are our own standards, not population percentiles.
How is the Plank Hold scored?
Your result is placed on a 0–100 curve anchored at the beginner / novice / experienced / intermediate / advanced / elite tiers, adjusted for sex. A higher number scores higher.
How can I improve my Plank Hold?
Build anti-extension and bracing strength (planks, ab-wheel, hollow holds). Train the brace under load — heavy carries and squats make it transfer. Add time or load gradually; a solid position beats a longer sloppy hold.
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