What's Happening?
Recent research has challenged the long-held belief that longer plank holds are more beneficial for core strength and back health. A 2025 study found that holding a plank for extended periods does not necessarily reduce back pain risk or severity. Experts,
including Dr. Stuart McGill, advocate for shorter, well-executed plank intervals, suggesting 10-second holds with brief rests in between. This approach is supported by findings that longer holds can lead to poor form, increasing the risk of injury. The study emphasizes that quality of form is more important than duration, as fatigue can cause the body to compensate in ways that strain the spine and shoulders.
Why It's Important?
This research is significant as it reshapes common fitness practices, particularly for those using planks to improve core strength and alleviate back pain. The findings suggest that many individuals may be performing planks incorrectly, potentially leading to injury rather than benefit. By promoting shorter, more focused plank sessions, fitness professionals can help clients achieve better results while minimizing risk. This shift in exercise prescription could influence training programs across the U.S., impacting how personal trainers and physical therapists approach core strengthening exercises.
What's Next?
As the fitness community absorbs these findings, it is likely that training programs will adapt to incorporate shorter plank intervals. Fitness professionals may begin to emphasize form and technique over duration, potentially leading to a broader reevaluation of other common exercises. Additionally, further research may explore the implications of these findings on other isometric exercises, potentially leading to a wider shift in exercise science and practice.
Beyond the Headlines
The study's findings also highlight the importance of personalized fitness routines. As individuals vary in their physical capabilities and health conditions, a one-size-fits-all approach to exercise can be ineffective or even harmful. This research underscores the need for tailored exercise programs that consider individual needs and limitations, promoting a more inclusive and effective approach to fitness.
