It’s one of the most common questions about planks, and it’s worth a straight answer. A plank doesn’t burn many calories. But that’s not what makes it worth doing, and knowing what it is good for can make your practice feel more worthwhile.

The honest number

Research estimates the energy cost of light exercises like planks and crunches. For someone weighing around 70 kilograms, that works out at about 3 to 4 calories a minute. Even a full 5-minute session uses a fairly small amount of energy.

What planks are good for

Planks are a muscle-strengthening activity. Large reviews of research have linked regular muscle strengthening with a lower risk of dying early, heart disease, some cancers and type 2 diabetes. The strongest links were seen at around 30 to 60 minutes of muscle-strengthening activity a week. These studies show an association, so they can’t prove cause and effect, but the pattern is consistent.

Planks also build the staying power of the muscles around your middle. That helps with everyday things like carrying shopping, lifting bags into a car or staying comfortable through a long day.

Counting towards your week

Many health guidelines recommend muscle-strengthening activities on at least two days a week. Your plank sessions count towards that, and so does anything else that works your muscles, like carrying heavy bags or gardening.

Something to try this week

Rather than thinking about calories, you could keep track of how many days you do a strength session this week, including your plank. Aim for at least two.

What to take away

• A plank burns only a few calories a minute.
• Regular muscle strengthening is linked with better long-term health.
• Around 30 to 60 minutes a week is where the strongest links appear.
• Your plank sessions count towards your weekly strength activity.

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