RKC Plank Hold vs Star Plank Hold Strength Standards
Compare your rkc plank hold and star plank hold against strength standards for your sex, age range, and bodyweight. Test each exercise separately to see strength levels, next targets, and priority.
Enter one strict continuous hold time in seconds for each exercise. For the first exercise, stop the timer when the hold no longer matches this test: standard forearm planks, long-lever planks, high planks, weighted planks, or any shortcut that changes the score. For the second exercise, hold a strict star plank hold position continuously with stable alignment, the required range, and no assistance until the timed attempt ends. Each exercise keeps its own measurement type; repetitions, seconds, and weights are never converted into one another. Age range changes only an exercise whose standards use age.
RKC Plank Hold vs Star Plank Hold Strength Standards by Bodyweight
Each table pairs the Novice-through-Elite targets for two exercises that may use different measurements. Loads are shown in both units; repetition and hold-time standards stay in their original form.
Find the closest bodyweight row for the selected sex. Use the calculator for exact inputs, age handling, and a level-based comparison without inventing a conversion between unlike results.
Men’s RKC Plank Hold vs Star Plank Hold Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | RKC Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 20 sec50–59: 15 sec60+: 10 sec Star Plank Hold:Under 30: 15 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 35 sec50–59: 25 sec60+: 20 sec Star Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 60 sec30–39: 60 sec40–49: 50 sec50–59: 45 sec60+: 35 sec Star Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 35 sec50–59: 25 sec60+: 20 sec |
| 130 lb 59 kg | RKC Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 20 sec50–59: 15 sec60+: 10 sec Star Plank Hold:Under 30: 15 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 35 sec50–59: 25 sec60+: 20 sec Star Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 60 sec30–39: 60 sec40–49: 50 sec50–59: 45 sec60+: 35 sec Star Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 35 sec50–59: 25 sec60+: 20 sec |
| 140 lb 63.5 kg | RKC Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 20 sec50–59: 15 sec60+: 10 sec Star Plank Hold:Under 30: 15 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 35 sec50–59: 25 sec60+: 20 sec Star Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 60 sec30–39: 60 sec40–49: 50 sec50–59: 45 sec60+: 35 sec Star Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 35 sec50–59: 25 sec60+: 20 sec |
| 150 lb 68 kg | RKC Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Star Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 20 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Star Plank Hold:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec |
| 160 lb 72.6 kg | RKC Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Star Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 20 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Star Plank Hold:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec |
| 170 lb 77.1 kg | RKC Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Star Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 20 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Star Plank Hold:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec |
| 180 lb 81.6 kg | RKC Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Star Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 20 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Star Plank Hold:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec |
| 190 lb 86.2 kg | RKC Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Star Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 20 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Star Plank Hold:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec |
| 200 lb 90.7 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Star Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Star Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec |
| 210 lb 95.3 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Star Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Star Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec |
| 220 lb 99.8 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Star Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Star Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec |
| 230 lb 104.3 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Star Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Star Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec |
| 240 lb 108.9 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Star Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Star Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec |
| 250 lb 113.4 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Star Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Star Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec |
| 260 lb 117.9 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Star Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Star Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec |
| 270 lb 122.5 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Star Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Star Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec |
| 280 lb 127 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Star Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Star Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec |
| 290 lb 131.5 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Star Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Star Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec |
| 300 lb 136.1 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Star Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Star Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec |
Women’s RKC Plank Hold vs Star Plank Hold Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Star Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 35 sec60+: 25 sec Star Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec |
| 110 lb 49.9 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Star Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 35 sec60+: 25 sec Star Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec |
| 120 lb 54.4 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Star Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Star Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 25 sec50–59: 20 sec60+: 20 sec |
| 130 lb 59 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Star Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Star Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 25 sec50–59: 20 sec60+: 20 sec |
| 140 lb 63.5 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Star Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Star Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 25 sec50–59: 20 sec60+: 20 sec |
| 150 lb 68 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Star Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Star Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 25 sec50–59: 20 sec60+: 20 sec |
| 160 lb 72.6 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Star Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Star Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 20 sec |
| 170 lb 77.1 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Star Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Star Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 20 sec |
| 180 lb 81.6 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Star Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Star Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 20 sec |
| 190 lb 86.2 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Star Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Star Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 20 sec |
| 200 lb 90.7 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Star Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Star Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 20 sec |
| 210 lb 95.3 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Star Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Star Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 20 sec |
| 220 lb 99.8 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Star Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Star Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 20 sec |
| 230 lb 104.3 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Star Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Star Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 20 sec |
| 240 lb 108.9 kg | RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Star Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Star Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Star Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 15 sec | RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Star Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 20 sec |
How Your RKC Plank Hold vs Star Plank Hold Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a conversion between repetitions, seconds, and weight.
2. Rate the RKC Plank Hold result
The exercise-specific tool supplies sex-, bodyweight-band-, and age-specific time thresholds plus a stretch target. The calculator uses total_seconds and keeps hold time in seconds.
3. Rate the Star Plank Hold result
The exercise-specific tool supplies sex-, bodyweight-band-, and age-specific time thresholds plus a stretch target. The calculator uses weaker_side_seconds and keeps hold time in seconds.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the rkc plank hold hold | Compare strict hold seconds with the applicable exercise-specific thresholds without converting time into weight. Measurement: estimated one-rep max. |
| Rate the star plank hold hold | Compare strict hold seconds with the applicable exercise-specific thresholds without converting time into weight. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s RKC Plank Hold and Star Plank Hold Standards Differ
What the men’s standards show:
RKC Plank Hold Elite targets60 sec → 35 sec
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Star Plank Hold Elite targets40 sec → 20 sec
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Comparison boundaryStrength level first
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s strength tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s RKC Plank Hold and Star Plank Hold Standards Differ
What the women’s standards show:
RKC Plank Hold Elite targets45 sec → 25 sec
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Star Plank Hold Elite targets30 sec → 20 sec
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Comparison boundaryStrength level first
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s strength tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
RKC Plank Hold and Star Plank Hold Exercises Used by This Calculator
Valid results depend on using the specified rkc plank hold and star plank hold technique and load convention. Use strict, repeatable RKC Plank Hold and Star Plank Hold tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the RKC Plank Hold setup and load convention
Maintain maximal prescribed full-body tension by pulling elbows toward toes without movement, squeezing glutes, and keeping ribs and pelvis stacked. Stop the timer when the hold no longer matches this test: standard forearm planks, long-lever planks, high planks, weighted planks, or any shortcut that changes the score. Do not enter standard forearm planks, long-lever planks, high planks, weighted planks, body saws. Do not combine multiple attempts into one time. Use the same setup and timing convention for retests.
Use the Star Plank Hold setup and load convention
Hold the body in a straight side-plank line while the top arm and top leg extend upward into the star position; test both sides and enter the shorter time. Stop the timer when the hold no longer matches this test: ordinary side planks, forearm star planks, Copenhagen planks, side-plank leg raises for reps, or any shortcut that changes the score. Do not enter ordinary side planks, forearm star planks, Copenhagen planks, side-plank leg raises for reps, knee-supported holds. Do not combine multiple attempts into one time. Use the same setup and timing convention for retests.
Enter one recent RKC Plank Hold result and one recent Star Plank Hold result
Enter one strict continuous hold time in seconds for each exercise.
Related Tools
- RKC Plank Hold Strength Standards — View the individual RKC Plank Hold standards and next strength-level target.
- Star Plank Hold Strength Standards — View the individual Star Plank Hold standards and next strength-level target.
- Forearm Plank Hold Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Bodyweight Squat Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Bodyweight Lunges Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Inverted Row Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.