Weighted Side Plank Hold Strength Standards
Under strict Weighted Side Plank Hold strength standards, Novice starts around 0.05x bodyweight for men and 0.04x for women, while Elite starts around 0.35x for men and 0.28x for women using the normalized 60-second weighted-hold score.
Enter your sex, bodyweight, age, added load, and hold time to see whether your Weighted Side Plank Hold is Novice, Intermediate, Advanced, or Elite for your bodyweight and age.
The calculator converts added load and hold time into an equivalent added-load-to-bodyweight ratio at 60 seconds, then compares that score with the Weighted Side Plank Hold standards for your sex, bodyweight, and age. This keeps the result focused on weighted isometric strength instead of reps, estimated 1RM, or unloaded hold time.
Understanding Your Weighted Side Plank Hold Score
Your score shows how strong your Weighted Side Plank Hold was for your bodyweight. It considers both the weight you added and how long you held the position.
A higher score means you held more weight, held the position longer, or did both. For example, adding weight can improve your score even if the hold is shorter, while holding the same weight longer can also improve it.
Your result is classified as Beginner, Novice, Intermediate, Advanced, or Elite. Use that level to understand your current performance, then use the calculator’s next target to plan what to improve.
Only compare attempts performed with the same setup, body position, load placement, side-handling rule, and stop rules. Otherwise, a higher score may reflect an easier setup rather than improved strength.
Weighted Side Plank Hold Strength Standards
The tables below show the added weight needed to reach each Weighted Side Plank Hold strength level when the hold lasts 60 seconds.
Find the row closest to your bodyweight, then compare your added weight with the Novice, Intermediate, Advanced, Elite, and Stretch targets. If your hold lasted more or less than 60 seconds, use the calculator because hold time changes the result.
These are Endura’s standards for comparing consistent Weighted Side Plank Hold attempts. They are not population averages.
How Endura set these standards: We anchored the test at a strict 60-second Weighted Side Plank Hold, calibrated added-weight-to-bodyweight targets to balance load and hold time, and checked the tiers against the reviewed movement anchors for this exercise. These are Endura benchmarks, not population percentiles.
| Bodyweight | Novice 0.05x | Intermediate 0.12x | Advanced 0.22x | Elite 0.35x | Stretch target 0.45x |
|---|---|---|---|---|---|
| 120 lb | 6 lb | 14.5 lb | 26.5 lb | 42 lb+ | 54 lb |
| 130 lb | 6.5 lb | 15.5 lb | 28.5 lb | 45.5 lb+ | 58.5 lb |
| 140 lb | 7 lb | 17 lb | 31 lb | 49 lb+ | 63 lb |
| 150 lb | 7.5 lb | 18 lb | 33 lb | 52.5 lb+ | 67.5 lb |
| 160 lb | 8 lb | 19 lb | 35 lb | 56 lb+ | 72 lb |
| 170 lb | 8.5 lb | 20.5 lb | 37.5 lb | 59.5 lb+ | 76.5 lb |
| 180 lb | 9 lb | 21.5 lb | 39.5 lb | 63 lb+ | 81 lb |
| 190 lb | 9.5 lb | 23 lb | 42 lb | 66.5 lb+ | 85.5 lb |
| 200 lb | 10 lb | 24 lb | 44 lb | 70 lb+ | 90 lb |
| 210 lb | 10.5 lb | 25 lb | 46 lb | 73.5 lb+ | 94.5 lb |
| 220 lb | 11 lb | 26.5 lb | 48.5 lb | 77 lb+ | 99 lb |
| 230 lb | 11.5 lb | 27.5 lb | 50.5 lb | 80.5 lb+ | 103.5 lb |
| 240 lb | 12 lb | 29 lb | 53 lb | 84 lb+ | 108 lb |
| 250 lb | 12.5 lb | 30 lb | 55 lb | 87.5 lb+ | 112.5 lb |
| 260 lb | 13 lb | 31 lb | 57 lb | 91 lb+ | 117 lb |
| Bodyweight | Novice 0.04x | Intermediate 0.1x | Advanced 0.18x | Elite 0.28x | Stretch target 0.36x |
|---|---|---|---|---|---|
| 100 lb | 4 lb | 10 lb | 18 lb | 28 lb+ | 36 lb |
| 110 lb | 4.5 lb | 11 lb | 20 lb | 31 lb+ | 39.5 lb |
| 120 lb | 5 lb | 12 lb | 21.5 lb | 33.5 lb+ | 43 lb |
| 130 lb | 5 lb | 13 lb | 23.5 lb | 36.5 lb+ | 47 lb |
| 140 lb | 5.5 lb | 14 lb | 25 lb | 39 lb+ | 50.5 lb |
| 150 lb | 6 lb | 15 lb | 27 lb | 42 lb+ | 54 lb |
| 160 lb | 6.5 lb | 16 lb | 29 lb | 45 lb+ | 57.5 lb |
| 170 lb | 7 lb | 17 lb | 30.5 lb | 47.5 lb+ | 61 lb |
| 180 lb | 7 lb | 18 lb | 32.5 lb | 50.5 lb+ | 65 lb |
| 190 lb | 7.5 lb | 19 lb | 34 lb | 53 lb+ | 68.5 lb |
| 200 lb | 8 lb | 20 lb | 36 lb | 56 lb+ | 72 lb |
| 210 lb | 8.5 lb | 21 lb | 38 lb | 59 lb+ | 75.5 lb |
| 220 lb | 9 lb | 22 lb | 39.5 lb | 61.5 lb+ | 79 lb |
How the Weighted Side Plank Hold Calculator Works
The calculator first compares the weight you added with your bodyweight. It then adjusts the result based on how long you held the Weighted Side Plank Hold. Pounds and kilograms are converted automatically, so you can use either unit.
For example, a 180 lb person holding 36 lb for 60 seconds scores 0.2x bodyweight. Holding the same weight longer raises the score, while holding it for less time lowers the score. Extra time can improve the score for up to 120 seconds; holding longer than that does not add more credit.
Your age and sex determine which strength standards your score is compared with. They do not change the score produced by the attempt itself.
The calculator also shows how much added weight you would need to reach the next strength level at the same hold time you entered. This gives you a practical target without requiring every test to last exactly 60 seconds.
Weighted Side Plank Hold Load and Hold-Time Comparisons
Added weight and hold time both affect your Weighted Side Plank Hold score. These examples show how different attempts compare for a 180-pound person.
| Added weight | Hold time | Added-load ratio | Normalized score |
|---|---|---|---|
| 36 lb | 60 sec | 0.2x | 0.2x |
| 55 lb | 30 sec | 0.306x | 0.182x |
| 20 lb | 120 sec | 0.111x | 0.222x |
A heavier attempt does not necessarily produce a higher score if it is held for much less time. Use the calculator to compare attempts using your own bodyweight and exact hold time.
Weighted Side Plank Hold Milestones and Next Targets
Weighted Side Plank Hold progress can come from adding weight, holding the position longer, or improving both. These changes do not affect your score equally. A shorter hold requires more added weight to reach the same strength level, while a longer hold requires less weight because the calculator gives credit for the additional time.
For example, a 180 lb man reaches the Intermediate benchmark with 21.5 lb for 60 seconds. He would need about 36 lb for a 30-second hold, or 14.5 lb for a 90-second hold, to reach the same level. Use the table for reference, then enter your own bodyweight, sex, age, and hold time into the calculator for your exact next target.
| Example user | Hold time | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 180 lb man | 30 sec | 15 lb | 36.5 lb | 66.5 lb | 106 lb |
| 180 lb man | 60 sec | 9 lb | 21.5 lb | 39.5 lb | 63 lb |
| 180 lb man | 90 sec | 6 lb | 14.5 lb | 26.5 lb | 42 lb |
| 140 lb woman | 30 sec | 9.5 lb | 23.5 lb | 42.5 lb | 66 lb |
| 140 lb woman | 60 sec | 5.5 lb | 14 lb | 25 lb | 39 lb |
| 140 lb woman | 90 sec | 3.5 lb | 9.5 lb | 17 lb | 26 lb |
Weighted Side Plank Hold Testing Rules
Timing starts only after the support forearm is planted, elbow is under the shoulder, hips are lifted, legs are straight, feet are set consistently, the body is aligned from head through ankles, and the vest is stable. During the attempt, keep the support forearm planted, shoulder stacked, hips fully lifted, trunk stacked without rotation, legs straight, and the vest snug and motionless; perform both sides with the same vest and score the shorter valid time.
Timing stops at the first hip drop or pike, trunk rotation, shoulder collapse, knee or free-hand contact, foot-position failure, vest shift that changes the test, outside assistance, or voluntary end. Entered load is only the labeled external weight of one snug, evenly loaded weighted vest; bodyweight is excluded and no other load method counts. Test both sides separately with identical setup and vest load; enter only the weaker-side continuous valid hold time.
| Attempt rule | Counts? |
|---|---|
| Keep the support forearm planted, shoulder stacked, hips fully lifted, trunk stacked without rotation, legs straight, and the vest snug and motionless; perform both sides with the same vest and score the shorter valid time. | Yes |
| Test both sides separately with identical setup and vest load; enter only the weaker-side continuous valid hold time. | Yes |
| Does not count: Bodyweight attempts, hand-supported side planks, knee-supported holds, high side planks, plates or dumbbells held on the pelvis, chains, bands, cables, partner load, suspended load, segmented attempts, stronger-side-only scores, and summed-side time do not count. | No |
| The recorded time continues after a stop condition occurs: timing stops at the first hip drop or pike, trunk rotation, shoulder collapse, knee or free-hand contact, foot-position failure, vest shift that changes the test, outside assistance, or voluntary end | No |
Related Strength Standards Tools
Weighted Side Plank Hold combines external load with hold time, so the closest comparison is Side Plank Standards. Using both calculators can show how the weighted hold differs from the related bodyweight-time test.
Weighted Plank Hold Standards and Forearm Plank Hold Standards provide the primary nearby comparisons, while Copenhagen Plank Standards and Wall Sit Standards broaden the comparison to other strength qualities. Because these tools measure different performances, use them to explore other parts of your strength profile—not as interchangeable Weighted Side Plank Hold scores. Retest each tool with its own strict setup and scoring rules so changes remain meaningful over time. Compare trends within each calculator instead of treating the displayed levels as direct equivalents.
| Related tool | Why it is related | What that tool measures |
|---|---|---|
| Side Plank Standards | Closest movement comparison without added weight | Bodyweight hold time |
| Weighted Plank Hold Standards | Primary weighted-hold comparison | Added load and hold time combined into a weighted-hold score |
| Forearm Plank Hold Standards | Primary timed-hold comparison using a different position | Bodyweight hold time |
| Copenhagen Plank Standards | Broader loaded-performance comparison | Bodyweight hold time |
| Wall Sit Standards | Broader loaded-performance comparison | Bodyweight hold time |