Coach's Corner: Why The Plank Is A Key Test Of Elite Core Strength And Longevity | D1 Daily
Clif Marshall is D1 Training's Senior Director of Coaching and Pro Training. Each week in D1 Daily, Clif shares his insight gained from more than 20 years working in strength and conditioning.
Editor’s Note: Clif recently had the opportunity to contribute to an “Eat This, Not That” article about core strength and planks for people over 50. What follows is a Q&A Clif submitted to the publication’s editors. To read the full article, go here.
Why is maintaining core strength especially important after 50?
After 50, maintaining core strength is key to preserving balance, posture, and overall mobility.
The core acts as your body’s foundation. When it weakens, everyday movements like bending, lifting, or even walking become riskier.
A strong core helps prevent falls, protects the lower back, and supports the spine, which is especially important as muscle mass and bone density naturally decline with age.
What makes the plank such a reliable indicator of core strength and stability?
The plank is one of the best measures of core stability because it engages your entire kinetic chain, not just your abs. Essentially, it allows you to strengthen your core without moving a muscle.
Unlike a crunch, the static hold of a plank builds core strength just as effectively as any dynamic abdominal exercise. To hold a proper plank, you need engagement from the shoulders, glutes, back, and even your legs.
It’s a total-body exercise that tests endurance, alignment, and muscle control, making it a strong indicator of how well your body can stabilize under pressure.
Are there specific muscles or stabilizers that the plank works better than other ab exercises?
Yes, the plank targets the deep stabilizing muscles that traditional ab exercises often miss. It activates the transverse abdominis, multifidus, and pelvic floor, which are essential for spinal stability and functional strength.
Unlike crunches, which mainly hit the rectus abdominis (also known as the six-pack abs), planks train the body to brace as a unit, a far more practical skill for both athletic performance and everyday movement.
How long should someone over 50 aim to hold a plank to be considered “elite” for their age group?
For someone over 50, holding a proper plank for two minutes or longer demonstrates elite-level core endurance and control. However, quality matters more than duration. It’s better to hold a strong, stable plank for 60 seconds with perfect alignment than to compromise form chasing time. As strength builds, aim to gradually extend by 10-15 second increments.
Please outline a simple plank exercise someone should be able to hold after 50, which signals peak core strength.
A standard forearm plank is the gold standard. Start by placing your forearms on the floor with elbows directly under shoulders, legs extended, and toes grounded. Engage your glutes, tighten your abs, and maintain a straight line from head to heels, no sagging or arching. If you can hold this position for 90 seconds with steady breathing and no hip drop, that signals peak functional core strength for your age group. To increase difficulty, try alternating shoulder taps or adding slow toe lifts while maintaining form.
