Fitness Standards by Age & Gender

Plank Standards byAge & Gender

Discover research-backed fitness standards for planks based on your age and gender. Get AI-powered form analysis with personalized benchmarks from ACSM guidelines.

ACSM Standards
Research-backed norms
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Find Your Plank Standards

Select your age and gender to see personalized fitness standards based on scientific research

Personalized Fitness Standards

Plank Standards for Men Ages 30-39

excellent
40+
good
30-39
average
20-29
Below Avg
12-19
poor
<12

Standards based on American College of Sports Medicine (ACSM) guidelines

Health Benefits by Life Stage

Planks provide unique benefits that change throughout your life. Understand how this exercise supports your health at every age.

20ss-30s: Prime Benefits
  • Peak muscle building potential
  • Establishes healthy movement patterns
  • Builds cardiovascular foundation
  • Injury prevention through proper form
40ss-50s: Prime Benefits
  • Maintains muscle mass and bone density
  • Supports metabolic health
  • Reduces risk of chronic diseases
  • Improves functional strength for daily activities
60s+: Prime Benefits
  • Prevents age-related muscle loss (sarcopenia)
  • Maintains independence and mobility
  • Reduces fall risk through better balance
  • Supports cognitive health and mental well-being

Ready to Test Your Plank Form?

Get AI-powered form analysis with age-specific feedback. See how you compare to fitness standards for your demographic.

✓ Privacy-first AI analysis • ✓ No video uploads • ✓ Real-time feedback

Age & Gender Standards FAQ

How accurate are these age-based standards?

Our standards are based on American College of Sports Medicine (ACSM) guidelines and peer-reviewed research. These norms represent population averages and are regularly updated with new research data.

Why do standards decrease with age?

Age-related changes in muscle mass, bone density, and cardiovascular function naturally affect performance. However, regular exercise can significantly slow these changes and help you maintain fitness above your age group average.

How does AI form analysis help with age-specific training?

Our AI provides personalized feedback considering your age group's common movement patterns and limitations. It focuses on form quality over quantity, helping you train safely and effectively for your life stage.