Maximizing Your Plank Time: The Ideal Duration for Significant Muscle Gains, as Suggested by Trainers
Planks, a popular bodyweight exercise, offer numerous benefits for spinal health, day-to-day movement efficiency, and core strength. As a beginner, you can start with short holds and gradually build up your endurance.
The Importance of Planks for Beginners
Planks work by engaging the core muscles to resist gravity and maintain a straight line from head to heels. This exercise is particularly beneficial for beginners, as it helps prevent hips from sagging or hiking up during the pose.
For those new to planks, holding the position for 15 to 30 seconds per set, three to four times a week, is a good starting point. It's essential to focus on maintaining good form and allowing rest days in between sessions for muscle recovery. As your core strength and endurance improve, you can gradually increase the hold time by about 10 seconds[1][2].
Key Points for Beginners
- Maintain a straight line with your body, engaging your core throughout the exercise.
- Start with 2-3 sets per session, and rest at least one day between sessions.
- Increase hold time gradually based on comfort and form.
- Focus on quality over duration to avoid strain or injury.
Advanced Planking Techniques
Once you're comfortable holding a plank for 60 seconds, you can consider plank variations or combining movement patterns to increase the challenge[1]. Advanced trainees can increase their plank sessions to four to five times a week, and use planks as skill practice or warm-up movements before more challenging exercises[4].
Benefits of Planking
Planks are not only beneficial for building core strength but also for optimizing muscle growth, improving posture, reducing lower back pain, and enhancing physical fitness[1][3][5]. A 2023 study confirms that performing planks can also improve respiratory capacity and physical fitness in older adults[6].
Safety and Equipment Considerations
It's recommended to invest in a solid workout mat for planking to cushion your joints. A non-slip workout mat can also help prevent sliding during planks[2]. Remember, planking should be included as part of a wider workout, not as the only form of movement in a day.
The NHS recommends adults should complete at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week, spread evenly over four to five days a week[7].
To progress, beginners can add 5-10 seconds to their plank holds each week[1]. Always prioritize quality over quantity to avoid strain or injury, and remember that planking is just one piece of the puzzle in achieving a healthier, stronger body.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8177389/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6987616/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4287396/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7420970/ [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6633279/ [6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9629446/ [7] https://www.nhs.uk/live-well/exercise/how-much-exercise-do-i-need/
- For beginners looking to focus on fitness, health, and wellness, incorporating the plank exercise into their routine offers numerous benefits, as it works to engage core muscles, improve posture, and reduce lower back pain.
- As a celebrity or an average person, incorporating fashionable health-and-wellness items like workout mats can aid in performing exercises like planks more comfortably and effectively.
- The science of exercise and health reveals that planks, when performed correctly, can contribute to overall fitness and physical fitness, as supported by various studies in respective fields.
- Following a structured and varied fitness-and-exercise routine, incorporating planks, as well as focusing on maintaining good form, can help one pursue a style of living that prioritizes health, beauty, and strength.
