How Strong is Your Core? Take the Plank Challenge! The plank is one of the most effective ways to measure core strength and endurance. Whether you’re a beginner or a seasoned athlete, the Plank Test is a quick, reliable way to track your progress over time.
Why Take the Plank Test?
- Simple but powerful: Requires no equipment, just your bodyweight and a bit of determination!
- Universal: Suitable for all fitness levels.
- Core indicator: A strong core supports balance, posture, and overall athletic performance.
How to Use the Plank Test Timer & Score Calculator
- Enter your details: Type in your age, weight, and select your gender.
- Get ready!: When you’re set in a proper plank position (see tips below), click “Start” to begin the timer.
- Hold the plank for as long as you can with good form.
- Click “Stop” as soon as you can’t hold the position any longer.
- View your results: Instantly see your plank time and score (from Poor to Excellent) compared to standard benchmarks.
If you don’t know how to plank – watch the video below!
⭐️ Plank Test Timer & Scoring Tool
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What Do Your Results Mean?
Our scoring system uses research-backed tables to rate your core endurance, taking into account gender for accuracy:
- Excellent: Outstanding core strength and stability!
- Good: Your core is strong—keep it up!
- Average: Right on track, but there’s room for improvement.
- Below Average: A good starting point. Keep practicing!
- Poor: Don’t worry—consistency will build your core over time.
Track Your Progress
Retest every few weeks to watch your core strength improve. The plank test is a simple way to measure real progress—no gym membership required!
