After a short night, everything can feel like more effort, and your plank might not last as long as usual. This is common, and it doesn’t mean you’ve lost strength.

Why poor sleep affects your plank

Research suggests that losing sleep can reduce how long people can keep going during exercise and make effort feel harder. Your muscles haven’t changed overnight, but your body and brain may feel more tired.

Lower targets on tired days

On days after poor sleep, you could try:

• Shorter holds with longer rests.
• The forearm plank on your knees.
• Focusing on good form rather than time.

Keeping your routine going, even at a lighter level, helps your strength keep building.

Form first

When you’re tired, your form is more likely to slip. Stopping as soon as your hips drop or lift keeps your plank working well. A good plank comes before a long one.

Your weekly check-in

If you can, doing your weekly check-in on a day you feel rested gives a fairer picture of your progress.

Movement and sleep

Regular exercise is linked with better sleep. Planking earlier in the day, rather than right before bed, may suit some people better.

Setting up your forearm plank

Elbows under your shoulders, forearms flat. Press the floor away, gently squeeze your bottom, keep a straight line and breathe steadily.

Something to try this week

After a short night, try your goal video using the knee version, focusing on form rather than time.

What to take away

• Try shorter holds or the knee version on tired days.
• Focus on form rather than time.
• Keep your routine going at a lighter level.
• Do your weekly check-in on a rested day if you can.

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