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How many planks a day?

Published in Fitness Training 1 min read

Based on expert recommendations, a good target is to do three sets of planks a day.

Recommended Plank Routine

Here's a breakdown of a recommended plank routine, according to certified personal trainer Doug Sklar:

  • Sets: Aim for three sets of planks.

  • Duration: Each plank set can last up to 60 seconds.

  • Adjustable Duration: If 60 seconds is challenging, begin with shorter sets and gradually increase the time as you become stronger.

    • Example: Start with 3 sets of 20 seconds and increase it to 30 seconds after a week.
  • Solid Workout: Even shorter plank durations can still provide a good workout.


Plank Table

Sets Duration (Up to) Notes
3 60 seconds Can start with shorter sets


Why These Recommendations?

  • Progressive Overload: Starting with manageable sets and duration, you can slowly increase your hold time as you progress.
  • Consistency: Doing planks daily can contribute to improved core strength.
  • Flexibility: Adjusting plank duration to suit your fitness level is essential for a sustainable routine.


Therefore, the general recommendation is to do three sets of planks a day, with each set lasting up to 60 seconds, but shorter sets are also effective if you're starting out. This is important information to consider when setting up your routine.