A fitness expert reveals the benchmark that separates strong cores from weak ones after 60.
Building a strong and stable core is essential for performing everyday tasks and hobbies with ease. There are many strength training exercises you can add to your workouts to build core strength – with boards is one of the most popular. Boards Train your core muscles– including straight crunches, transverse crunches and crunches – and there are plenty of options to choose from. That said, if your goal is to focus on core strength, classic planks can get the job done. We with Chad LipkaWellness and fitness expert and president Northern saunawhich shares how many planks you should hold after age 60 to prove your core strength is great.
Why core strength is important after 60
As you hit your 50s and 60s, core strength becomes more important than ever, as it serves as the foundation for spinal stability, balance, and everyday power transferat 10 years.
according to Harvard Health Publishingto core muscles can be compared to a stable “central link in the chain” that connects your lower body to your upper body. Regardless of who you are a game of pickleball hanging out with friends or vacuuming the floors in your house, these movements either come from the core or move through it. A strong core helps you bend to pick up, turn, and stand. It also helps relieve lower back pain when maintaining a strong posture.
How long can boards be kept after 60 years of age?
If you’re looking for a solid plank performance, Lipka suggests aiming for 45 to 60 seconds. “In my personal training with veteran friends over the years, I’ve learned that adults who can hold a clean, controlled plank for 45 to 60 seconds tend to move better, have less flare, and come back faster from the back.”
Why planks are a useful exercise to master
According to Lipka, you can rely on planks because they put everything on the table at the same time—deep abdominal activation, shoulder stability, glute engagement, and loading through a position you can’t “cheat.”
“When someone over 50 can do a high-impact plank, it shows me that their kinetic chain (meaning all the muscles and joints involved in the task) are working together, with side-to-side vibration at the waist and hips, less sagging of the shoulder girdle, more integrity through the spine,” Lipka adds.
Age-related changes
As you age, your body undergoes many changes. In addition to losing lean muscle mass and strength, the deep stabilizing muscles can lose stability.
“Some people keep it easier because they follow a few small habits: walking upright, doing regular resistance training, adding five minutes of core work to the end of their regular workout,” notes Lipka. “When people over 50 try a plank, the most common faults I see are sinking into the legs because the hamstrings aren’t working and supporting them; shoulder shaking due to lack of serratus recruitment; and breath holding, which compromises stability.”
Alexa Mellardo
Alexa is a freelance writer, editor and content strategist in Greenwich, CT. She has over 11 years of experience in health, fitness, nutrition, travel, lifestyle and home. Read more about Alexa
