Once you can hold a plank for around a minute, adding time can start to feel less straightforward. Add too much too soon and your form falls apart. Wait too long and progress stalls. A simple rule can take the guesswork out of it.

The two-in-a-row rule

Strength training guidelines suggest stepping up when you can comfortably manage a little more than your target in two sessions in a row. For your plank, that might look like:

• Your holds keep a steady shape right to the end.
• You can breathe steadily throughout.
• This happens in two sessions in a row, not just once.

When all three are true, you’re likely ready for a little more.

Small steps work best

The same guidelines suggest increases of around 2 to 10% at a time. For a one-minute plank, that’s roughly 5 seconds. It might sound small, but small steps let your muscles and nervous system keep up, so your form stays strong as your time grows.

Time isn’t the only way up

Adding seconds is one option. You could also choose a harder version, or keep your time the same and focus on a steadier shape. All three count as progress.

When to hold back

If a session felt harder than usual, or your form slipped early, it’s fine to stay at the same time for a while. Progress rarely moves every session, and repeating a level until it feels solid is part of building it.

Something to try this week

Choose one forearm plank on your toes in each session as your marker hold. When it’s felt steady with even breathing for two sessions in a row, add 5 seconds to it.

What to take away

• Step up when your holds feel steady for two sessions in a row.
• Add about 5 seconds at a time.
• A harder version or a steadier shape also counts as progress.
• Staying at the same level for a while is normal.

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