February 28, 2025, 10:02 am | Read time: 4 minutes
Anyone who has tried the forearm plank knows how strenuous the exercise is for building a strong core. Is it even sensible and effective to try to hold it as long as possible? Or can planking for too long actually be harmful to your health?
Much like with burpees, many athletes have a love-hate relationship with the forearm plank, also known as planking. Small competitions are regularly held at the end of group workouts: “Who can hold it the longest?” This seemingly simple but strenuous exercise is perfect for that. But is it advisable to plank as long as possible–or is it even unhealthy?
Overview
How long should you plank at a minimum?
The world record for planking currently stands at an incredible 9 hours, 38 minutes, and 47 seconds. It was set by 53-year-old Josef Šálek from the Czech Republic.
It’s logical that this shouldn’t be your athletic goal right away. Especially as a beginner, you’ll notice: One minute in a forearm plank and a regular minute feel like two completely different time units. The exercise targets all muscle groups–from the core to the back, legs, hips, shoulders, chest, and even the glutes. This makes it both effective and strenuous. You can learn how to perform the forearm plank correctly and cleanly here or in the following video:
For starters, it’s enough to try planking for 30 seconds. Then you can gradually work your way up to a minute or more. Up to two minutes per session should be sufficient to effectively strengthen the core. Four to five sets per session are recommended.
Also interesting: How to do push-ups correctly–avoid mistakes in push-ups!
Can planking for too long become dangerous?
But does the general rule for planking apply that the longer, the better? Or can holding the position for too long potentially harm your body? Fitness professor Dr. Stephan Geisler has answers to these questions. “Basically, you shouldn’t necessarily plank as long as you can endure it, but only as long as you can maintain the correct posture through muscular tension,” advises the expert.
Otherwise, you risk slipping into a hollow back once the core-stabilizing muscles weaken. “In technical terms, we call this a pelvic tilt. While it’s not necessarily immediately harmful to health, it’s certainly very uncomfortable and can cause pain,” he further explains. From a training science perspective, that’s the point at which you should stop the exercise, even if the rest of your body might seemingly hold out longer.
The sports scientist also sees a certain internal risk: “Planking is a static holding exercise for the whole body. As a result, it also has some impact on the cardiovascular system,” explains Prof. Stephan Geisler further. The body responds with an increase in blood pressure. Even though the long-term effect of the exercise likely has positive health impacts, the body acutely reacts with a rise in blood pressure. Therefore, he advises heart patients, people with already high blood pressure, and older individuals not to develop false ambitions and not to overdo it with this exercise.
What hypertensive patients should generally consider during strength training has already been explained by fitness professor Dr. Stephan Geisler elsewhere. In summary: The training form can have positive effects for high blood pressure patients if done correctly.
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Is it sensible to plank as long as possible?
In conclusion, he notes that with planking, it’s not necessarily about a particularly long duration. In training science, modifications of the exercise are more commonly used. “You can modify planking very well and make it more challenging, for example, by placing your arms further forward or working on an unstable surface,” explains the fitness professor. One minute of planking with increased difficulty can be just as effective as five minutes of simply holding the classic planking position.
Video workouts with planks
Since planking is one of the most effective exercises for a strong core, it’s sensible to integrate it into your daily workout routine–preferably in small, regular doses rather than once and for too long. On FITBOOK, you’ll find numerous video workouts that include the forearm plank. Here are a few examples for inspiration:
- 60-Minute “Core” Workout–Strengthen your core with Crossfit pro Hendrik Senf
- Flat Stomach–Intensive 5-Minute Workout with capital city trainer Erik Jäger
- “Goodbye Belly, Hello Abs!” with Crossfit athlete and personal trainer Shagel Butt
- Burn Fat Effectively with the HIIT Workout by personal trainer Argi
Have fun planking!