Plank Hold Standards
How does your plank hold stack up? These are the pass / good / excellent / elite tiers (higher is better), by sex.
| Tier | Male | Female |
|---|---|---|
| Pass | 1:30 | 1:30 |
| Good | 2:30 | 2:30 |
| Excellent | 3:00 | 3:00 |
| Elite | 5:00 | 5:00 |
Tiers map to roughly the 50th / 70th / 85th / top 5% of trained athletes.
Counts toward: Gym-Goer · Hybrid Athlete · CrossFit · HYROX · Powerlifter · Bodybuilder
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?
A "Good" Plank Hold sits around the 70th percentile of trained athletes — see the table above for the exact figure for your sex. "Excellent" is roughly the top 15%, and "Elite" is the top 5%.
How is the Plank Hold scored?
Your result is placed on a 0–100 curve anchored at the pass / good / excellent / 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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