Endura

Weighted Reverse Plank Hold vs Weighted Side Plank Hold Strength Standards

Compare your weighted reverse plank hold and weighted side plank hold against strength standards for your sex, age range, and bodyweight. Add a recent result for each exercise to review strength levels, next targets, and priority.

Enter the external load and strict hold time in seconds for each exercise. Pounds and kilograms can be mixed. For the first exercise, maintain locked elbows, straight knees, full hip extension, neutral head/trunk, fixed hands/heels, and stable vest. For the second exercise, keep the support forearm planted, shoulder stacked, hips fully lifted, trunk stacked without rotation, legs straight. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range is saved for anonymous usage reports and does not change the standards.

Weighted Reverse Plank Hold vs Weighted Side Plank Hold Strength Standards by Bodyweight

The tables list the minimum result each exercise needs for Novice, Intermediate, Advanced, and Elite. Weight targets appear in pounds and kilograms; repetition and time targets remain in their original measurement and include the applicable age ranges.

Choose the men’s or women’s table and locate your bodyweight. Because weight, repetitions, and seconds measure different performances, the calculator rates them separately instead of converting one into another.

Men’s Weighted Reverse Plank Hold vs Weighted Side 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.

BodyweightNoviceIntermediateAdvancedElite
120 lb
54.4 kg
Weighted Reverse Plank Hold:Under 30: 0.06Γ— BW score30–39: 0.057Γ— BW score40–49: 0.0528Γ— BW score50–59: 0.0468Γ— BW score60+: 0.039Γ— BW score
Weighted Side Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.14Γ— BW score30–39: 0.133Γ— BW score40–49: 0.1232Γ— BW score50–59: 0.1092Γ— BW score60+: 0.091Γ— BW score
Weighted Side Plank Hold:Under 30: 0.12Γ— BW score30–39: 0.114Γ— BW score40–49: 0.1056Γ— BW score50–59: 0.0936Γ— BW score60+: 0.078Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.25Γ— BW score30–39: 0.2375Γ— BW score40–49: 0.22Γ— BW score50–59: 0.195Γ— BW score60+: 0.1625Γ— BW score
Weighted Side Plank Hold:Under 30: 0.22Γ— BW score30–39: 0.209Γ— BW score40–49: 0.1936Γ— BW score50–59: 0.1716Γ— BW score60+: 0.143Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.4Γ— BW score30–39: 0.38Γ— BW score40–49: 0.352Γ— BW score50–59: 0.312Γ— BW score60+: 0.26Γ— BW score
Weighted Side Plank Hold:Under 30: 0.35Γ— BW score30–39: 0.3325Γ— BW score40–49: 0.308Γ— BW score50–59: 0.273Γ— BW score60+: 0.2275Γ— BW score
130 lb
59 kg
Weighted Reverse Plank Hold:Under 30: 0.06Γ— BW score30–39: 0.057Γ— BW score40–49: 0.0528Γ— BW score50–59: 0.0468Γ— BW score60+: 0.039Γ— BW score
Weighted Side Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.14Γ— BW score30–39: 0.133Γ— BW score40–49: 0.1232Γ— BW score50–59: 0.1092Γ— BW score60+: 0.091Γ— BW score
Weighted Side Plank Hold:Under 30: 0.12Γ— BW score30–39: 0.114Γ— BW score40–49: 0.1056Γ— BW score50–59: 0.0936Γ— BW score60+: 0.078Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.25Γ— BW score30–39: 0.2375Γ— BW score40–49: 0.22Γ— BW score50–59: 0.195Γ— BW score60+: 0.1625Γ— BW score
Weighted Side Plank Hold:Under 30: 0.22Γ— BW score30–39: 0.209Γ— BW score40–49: 0.1936Γ— BW score50–59: 0.1716Γ— BW score60+: 0.143Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.4Γ— BW score30–39: 0.38Γ— BW score40–49: 0.352Γ— BW score50–59: 0.312Γ— BW score60+: 0.26Γ— BW score
Weighted Side Plank Hold:Under 30: 0.35Γ— BW score30–39: 0.3325Γ— BW score40–49: 0.308Γ— BW score50–59: 0.273Γ— BW score60+: 0.2275Γ— BW score
140 lb
63.5 kg
Weighted Reverse Plank Hold:Under 30: 0.06Γ— BW score30–39: 0.057Γ— BW score40–49: 0.0528Γ— BW score50–59: 0.0468Γ— BW score60+: 0.039Γ— BW score
Weighted Side Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.14Γ— BW score30–39: 0.133Γ— BW score40–49: 0.1232Γ— BW score50–59: 0.1092Γ— BW score60+: 0.091Γ— BW score
Weighted Side Plank Hold:Under 30: 0.12Γ— BW score30–39: 0.114Γ— BW score40–49: 0.1056Γ— BW score50–59: 0.0936Γ— BW score60+: 0.078Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.25Γ— BW score30–39: 0.2375Γ— BW score40–49: 0.22Γ— BW score50–59: 0.195Γ— BW score60+: 0.1625Γ— BW score
Weighted Side Plank Hold:Under 30: 0.22Γ— BW score30–39: 0.209Γ— BW score40–49: 0.1936Γ— BW score50–59: 0.1716Γ— BW score60+: 0.143Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.4Γ— BW score30–39: 0.38Γ— BW score40–49: 0.352Γ— BW score50–59: 0.312Γ— BW score60+: 0.26Γ— BW score
Weighted Side Plank Hold:Under 30: 0.35Γ— BW score30–39: 0.3325Γ— BW score40–49: 0.308Γ— BW score50–59: 0.273Γ— BW score60+: 0.2275Γ— BW score
150 lb
68 kg
Weighted Reverse Plank Hold:Under 30: 0.06Γ— BW score30–39: 0.057Γ— BW score40–49: 0.0528Γ— BW score50–59: 0.0468Γ— BW score60+: 0.039Γ— BW score
Weighted Side Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.14Γ— BW score30–39: 0.133Γ— BW score40–49: 0.1232Γ— BW score50–59: 0.1092Γ— BW score60+: 0.091Γ— BW score
Weighted Side Plank Hold:Under 30: 0.12Γ— BW score30–39: 0.114Γ— BW score40–49: 0.1056Γ— BW score50–59: 0.0936Γ— BW score60+: 0.078Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.25Γ— BW score30–39: 0.2375Γ— BW score40–49: 0.22Γ— BW score50–59: 0.195Γ— BW score60+: 0.1625Γ— BW score
Weighted Side Plank Hold:Under 30: 0.22Γ— BW score30–39: 0.209Γ— BW score40–49: 0.1936Γ— BW score50–59: 0.1716Γ— BW score60+: 0.143Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.4Γ— BW score30–39: 0.38Γ— BW score40–49: 0.352Γ— BW score50–59: 0.312Γ— BW score60+: 0.26Γ— BW score
Weighted Side Plank Hold:Under 30: 0.35Γ— BW score30–39: 0.3325Γ— BW score40–49: 0.308Γ— BW score50–59: 0.273Γ— BW score60+: 0.2275Γ— BW score
160 lb
72.6 kg
Weighted Reverse Plank Hold:Under 30: 0.06Γ— BW score30–39: 0.057Γ— BW score40–49: 0.0528Γ— BW score50–59: 0.0468Γ— BW score60+: 0.039Γ— BW score
Weighted Side Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.14Γ— BW score30–39: 0.133Γ— BW score40–49: 0.1232Γ— BW score50–59: 0.1092Γ— BW score60+: 0.091Γ— BW score
Weighted Side Plank Hold:Under 30: 0.12Γ— BW score30–39: 0.114Γ— BW score40–49: 0.1056Γ— BW score50–59: 0.0936Γ— BW score60+: 0.078Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.25Γ— BW score30–39: 0.2375Γ— BW score40–49: 0.22Γ— BW score50–59: 0.195Γ— BW score60+: 0.1625Γ— BW score
Weighted Side Plank Hold:Under 30: 0.22Γ— BW score30–39: 0.209Γ— BW score40–49: 0.1936Γ— BW score50–59: 0.1716Γ— BW score60+: 0.143Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.4Γ— BW score30–39: 0.38Γ— BW score40–49: 0.352Γ— BW score50–59: 0.312Γ— BW score60+: 0.26Γ— BW score
Weighted Side Plank Hold:Under 30: 0.35Γ— BW score30–39: 0.3325Γ— BW score40–49: 0.308Γ— BW score50–59: 0.273Γ— BW score60+: 0.2275Γ— BW score
170 lb
77.1 kg
Weighted Reverse Plank Hold:Under 30: 0.06Γ— BW score30–39: 0.057Γ— BW score40–49: 0.0528Γ— BW score50–59: 0.0468Γ— BW score60+: 0.039Γ— BW score
Weighted Side Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.14Γ— BW score30–39: 0.133Γ— BW score40–49: 0.1232Γ— BW score50–59: 0.1092Γ— BW score60+: 0.091Γ— BW score
Weighted Side Plank Hold:Under 30: 0.12Γ— BW score30–39: 0.114Γ— BW score40–49: 0.1056Γ— BW score50–59: 0.0936Γ— BW score60+: 0.078Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.25Γ— BW score30–39: 0.2375Γ— BW score40–49: 0.22Γ— BW score50–59: 0.195Γ— BW score60+: 0.1625Γ— BW score
Weighted Side Plank Hold:Under 30: 0.22Γ— BW score30–39: 0.209Γ— BW score40–49: 0.1936Γ— BW score50–59: 0.1716Γ— BW score60+: 0.143Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.4Γ— BW score30–39: 0.38Γ— BW score40–49: 0.352Γ— BW score50–59: 0.312Γ— BW score60+: 0.26Γ— BW score
Weighted Side Plank Hold:Under 30: 0.35Γ— BW score30–39: 0.3325Γ— BW score40–49: 0.308Γ— BW score50–59: 0.273Γ— BW score60+: 0.2275Γ— BW score
180 lb
81.6 kg
Weighted Reverse Plank Hold:Under 30: 0.06Γ— BW score30–39: 0.057Γ— BW score40–49: 0.0528Γ— BW score50–59: 0.0468Γ— BW score60+: 0.039Γ— BW score
Weighted Side Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.14Γ— BW score30–39: 0.133Γ— BW score40–49: 0.1232Γ— BW score50–59: 0.1092Γ— BW score60+: 0.091Γ— BW score
Weighted Side Plank Hold:Under 30: 0.12Γ— BW score30–39: 0.114Γ— BW score40–49: 0.1056Γ— BW score50–59: 0.0936Γ— BW score60+: 0.078Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.25Γ— BW score30–39: 0.2375Γ— BW score40–49: 0.22Γ— BW score50–59: 0.195Γ— BW score60+: 0.1625Γ— BW score
Weighted Side Plank Hold:Under 30: 0.22Γ— BW score30–39: 0.209Γ— BW score40–49: 0.1936Γ— BW score50–59: 0.1716Γ— BW score60+: 0.143Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.4Γ— BW score30–39: 0.38Γ— BW score40–49: 0.352Γ— BW score50–59: 0.312Γ— BW score60+: 0.26Γ— BW score
Weighted Side Plank Hold:Under 30: 0.35Γ— BW score30–39: 0.3325Γ— BW score40–49: 0.308Γ— BW score50–59: 0.273Γ— BW score60+: 0.2275Γ— BW score
190 lb
86.2 kg
Weighted Reverse Plank Hold:Under 30: 0.06Γ— BW score30–39: 0.057Γ— BW score40–49: 0.0528Γ— BW score50–59: 0.0468Γ— BW score60+: 0.039Γ— BW score
Weighted Side Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.14Γ— BW score30–39: 0.133Γ— BW score40–49: 0.1232Γ— BW score50–59: 0.1092Γ— BW score60+: 0.091Γ— BW score
Weighted Side Plank Hold:Under 30: 0.12Γ— BW score30–39: 0.114Γ— BW score40–49: 0.1056Γ— BW score50–59: 0.0936Γ— BW score60+: 0.078Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.25Γ— BW score30–39: 0.2375Γ— BW score40–49: 0.22Γ— BW score50–59: 0.195Γ— BW score60+: 0.1625Γ— BW score
Weighted Side Plank Hold:Under 30: 0.22Γ— BW score30–39: 0.209Γ— BW score40–49: 0.1936Γ— BW score50–59: 0.1716Γ— BW score60+: 0.143Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.4Γ— BW score30–39: 0.38Γ— BW score40–49: 0.352Γ— BW score50–59: 0.312Γ— BW score60+: 0.26Γ— BW score
Weighted Side Plank Hold:Under 30: 0.35Γ— BW score30–39: 0.3325Γ— BW score40–49: 0.308Γ— BW score50–59: 0.273Γ— BW score60+: 0.2275Γ— BW score
200 lb
90.7 kg
Weighted Reverse Plank Hold:Under 30: 0.06Γ— BW score30–39: 0.057Γ— BW score40–49: 0.0528Γ— BW score50–59: 0.0468Γ— BW score60+: 0.039Γ— BW score
Weighted Side Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.14Γ— BW score30–39: 0.133Γ— BW score40–49: 0.1232Γ— BW score50–59: 0.1092Γ— BW score60+: 0.091Γ— BW score
Weighted Side Plank Hold:Under 30: 0.12Γ— BW score30–39: 0.114Γ— BW score40–49: 0.1056Γ— BW score50–59: 0.0936Γ— BW score60+: 0.078Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.25Γ— BW score30–39: 0.2375Γ— BW score40–49: 0.22Γ— BW score50–59: 0.195Γ— BW score60+: 0.1625Γ— BW score
Weighted Side Plank Hold:Under 30: 0.22Γ— BW score30–39: 0.209Γ— BW score40–49: 0.1936Γ— BW score50–59: 0.1716Γ— BW score60+: 0.143Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.4Γ— BW score30–39: 0.38Γ— BW score40–49: 0.352Γ— BW score50–59: 0.312Γ— BW score60+: 0.26Γ— BW score
Weighted Side Plank Hold:Under 30: 0.35Γ— BW score30–39: 0.3325Γ— BW score40–49: 0.308Γ— BW score50–59: 0.273Γ— BW score60+: 0.2275Γ— BW score
210 lb
95.3 kg
Weighted Reverse Plank Hold:Under 30: 0.06Γ— BW score30–39: 0.057Γ— BW score40–49: 0.0528Γ— BW score50–59: 0.0468Γ— BW score60+: 0.039Γ— BW score
Weighted Side Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.14Γ— BW score30–39: 0.133Γ— BW score40–49: 0.1232Γ— BW score50–59: 0.1092Γ— BW score60+: 0.091Γ— BW score
Weighted Side Plank Hold:Under 30: 0.12Γ— BW score30–39: 0.114Γ— BW score40–49: 0.1056Γ— BW score50–59: 0.0936Γ— BW score60+: 0.078Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.25Γ— BW score30–39: 0.2375Γ— BW score40–49: 0.22Γ— BW score50–59: 0.195Γ— BW score60+: 0.1625Γ— BW score
Weighted Side Plank Hold:Under 30: 0.22Γ— BW score30–39: 0.209Γ— BW score40–49: 0.1936Γ— BW score50–59: 0.1716Γ— BW score60+: 0.143Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.4Γ— BW score30–39: 0.38Γ— BW score40–49: 0.352Γ— BW score50–59: 0.312Γ— BW score60+: 0.26Γ— BW score
Weighted Side Plank Hold:Under 30: 0.35Γ— BW score30–39: 0.3325Γ— BW score40–49: 0.308Γ— BW score50–59: 0.273Γ— BW score60+: 0.2275Γ— BW score
220 lb
99.8 kg
Weighted Reverse Plank Hold:Under 30: 0.06Γ— BW score30–39: 0.057Γ— BW score40–49: 0.0528Γ— BW score50–59: 0.0468Γ— BW score60+: 0.039Γ— BW score
Weighted Side Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.14Γ— BW score30–39: 0.133Γ— BW score40–49: 0.1232Γ— BW score50–59: 0.1092Γ— BW score60+: 0.091Γ— BW score
Weighted Side Plank Hold:Under 30: 0.12Γ— BW score30–39: 0.114Γ— BW score40–49: 0.1056Γ— BW score50–59: 0.0936Γ— BW score60+: 0.078Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.25Γ— BW score30–39: 0.2375Γ— BW score40–49: 0.22Γ— BW score50–59: 0.195Γ— BW score60+: 0.1625Γ— BW score
Weighted Side Plank Hold:Under 30: 0.22Γ— BW score30–39: 0.209Γ— BW score40–49: 0.1936Γ— BW score50–59: 0.1716Γ— BW score60+: 0.143Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.4Γ— BW score30–39: 0.38Γ— BW score40–49: 0.352Γ— BW score50–59: 0.312Γ— BW score60+: 0.26Γ— BW score
Weighted Side Plank Hold:Under 30: 0.35Γ— BW score30–39: 0.3325Γ— BW score40–49: 0.308Γ— BW score50–59: 0.273Γ— BW score60+: 0.2275Γ— BW score
230 lb
104.3 kg
Weighted Reverse Plank Hold:Under 30: 0.06Γ— BW score30–39: 0.057Γ— BW score40–49: 0.0528Γ— BW score50–59: 0.0468Γ— BW score60+: 0.039Γ— BW score
Weighted Side Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.14Γ— BW score30–39: 0.133Γ— BW score40–49: 0.1232Γ— BW score50–59: 0.1092Γ— BW score60+: 0.091Γ— BW score
Weighted Side Plank Hold:Under 30: 0.12Γ— BW score30–39: 0.114Γ— BW score40–49: 0.1056Γ— BW score50–59: 0.0936Γ— BW score60+: 0.078Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.25Γ— BW score30–39: 0.2375Γ— BW score40–49: 0.22Γ— BW score50–59: 0.195Γ— BW score60+: 0.1625Γ— BW score
Weighted Side Plank Hold:Under 30: 0.22Γ— BW score30–39: 0.209Γ— BW score40–49: 0.1936Γ— BW score50–59: 0.1716Γ— BW score60+: 0.143Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.4Γ— BW score30–39: 0.38Γ— BW score40–49: 0.352Γ— BW score50–59: 0.312Γ— BW score60+: 0.26Γ— BW score
Weighted Side Plank Hold:Under 30: 0.35Γ— BW score30–39: 0.3325Γ— BW score40–49: 0.308Γ— BW score50–59: 0.273Γ— BW score60+: 0.2275Γ— BW score
240 lb
108.9 kg
Weighted Reverse Plank Hold:Under 30: 0.06Γ— BW score30–39: 0.057Γ— BW score40–49: 0.0528Γ— BW score50–59: 0.0468Γ— BW score60+: 0.039Γ— BW score
Weighted Side Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.14Γ— BW score30–39: 0.133Γ— BW score40–49: 0.1232Γ— BW score50–59: 0.1092Γ— BW score60+: 0.091Γ— BW score
Weighted Side Plank Hold:Under 30: 0.12Γ— BW score30–39: 0.114Γ— BW score40–49: 0.1056Γ— BW score50–59: 0.0936Γ— BW score60+: 0.078Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.25Γ— BW score30–39: 0.2375Γ— BW score40–49: 0.22Γ— BW score50–59: 0.195Γ— BW score60+: 0.1625Γ— BW score
Weighted Side Plank Hold:Under 30: 0.22Γ— BW score30–39: 0.209Γ— BW score40–49: 0.1936Γ— BW score50–59: 0.1716Γ— BW score60+: 0.143Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.4Γ— BW score30–39: 0.38Γ— BW score40–49: 0.352Γ— BW score50–59: 0.312Γ— BW score60+: 0.26Γ— BW score
Weighted Side Plank Hold:Under 30: 0.35Γ— BW score30–39: 0.3325Γ— BW score40–49: 0.308Γ— BW score50–59: 0.273Γ— BW score60+: 0.2275Γ— BW score
250 lb
113.4 kg
Weighted Reverse Plank Hold:Under 30: 0.06Γ— BW score30–39: 0.057Γ— BW score40–49: 0.0528Γ— BW score50–59: 0.0468Γ— BW score60+: 0.039Γ— BW score
Weighted Side Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.14Γ— BW score30–39: 0.133Γ— BW score40–49: 0.1232Γ— BW score50–59: 0.1092Γ— BW score60+: 0.091Γ— BW score
Weighted Side Plank Hold:Under 30: 0.12Γ— BW score30–39: 0.114Γ— BW score40–49: 0.1056Γ— BW score50–59: 0.0936Γ— BW score60+: 0.078Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.25Γ— BW score30–39: 0.2375Γ— BW score40–49: 0.22Γ— BW score50–59: 0.195Γ— BW score60+: 0.1625Γ— BW score
Weighted Side Plank Hold:Under 30: 0.22Γ— BW score30–39: 0.209Γ— BW score40–49: 0.1936Γ— BW score50–59: 0.1716Γ— BW score60+: 0.143Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.4Γ— BW score30–39: 0.38Γ— BW score40–49: 0.352Γ— BW score50–59: 0.312Γ— BW score60+: 0.26Γ— BW score
Weighted Side Plank Hold:Under 30: 0.35Γ— BW score30–39: 0.3325Γ— BW score40–49: 0.308Γ— BW score50–59: 0.273Γ— BW score60+: 0.2275Γ— BW score
260 lb
117.9 kg
Weighted Reverse Plank Hold:Under 30: 0.06Γ— BW score30–39: 0.057Γ— BW score40–49: 0.0528Γ— BW score50–59: 0.0468Γ— BW score60+: 0.039Γ— BW score
Weighted Side Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.14Γ— BW score30–39: 0.133Γ— BW score40–49: 0.1232Γ— BW score50–59: 0.1092Γ— BW score60+: 0.091Γ— BW score
Weighted Side Plank Hold:Under 30: 0.12Γ— BW score30–39: 0.114Γ— BW score40–49: 0.1056Γ— BW score50–59: 0.0936Γ— BW score60+: 0.078Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.25Γ— BW score30–39: 0.2375Γ— BW score40–49: 0.22Γ— BW score50–59: 0.195Γ— BW score60+: 0.1625Γ— BW score
Weighted Side Plank Hold:Under 30: 0.22Γ— BW score30–39: 0.209Γ— BW score40–49: 0.1936Γ— BW score50–59: 0.1716Γ— BW score60+: 0.143Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.4Γ— BW score30–39: 0.38Γ— BW score40–49: 0.352Γ— BW score50–59: 0.312Γ— BW score60+: 0.26Γ— BW score
Weighted Side Plank Hold:Under 30: 0.35Γ— BW score30–39: 0.3325Γ— BW score40–49: 0.308Γ— BW score50–59: 0.273Γ— BW score60+: 0.2275Γ— BW score
270 lb
122.5 kg
Weighted Reverse Plank Hold:Under 30: 0.06Γ— BW score30–39: 0.057Γ— BW score40–49: 0.0528Γ— BW score50–59: 0.0468Γ— BW score60+: 0.039Γ— BW score
Weighted Side Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.14Γ— BW score30–39: 0.133Γ— BW score40–49: 0.1232Γ— BW score50–59: 0.1092Γ— BW score60+: 0.091Γ— BW score
Weighted Side Plank Hold:Under 30: 0.12Γ— BW score30–39: 0.114Γ— BW score40–49: 0.1056Γ— BW score50–59: 0.0936Γ— BW score60+: 0.078Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.25Γ— BW score30–39: 0.2375Γ— BW score40–49: 0.22Γ— BW score50–59: 0.195Γ— BW score60+: 0.1625Γ— BW score
Weighted Side Plank Hold:Under 30: 0.22Γ— BW score30–39: 0.209Γ— BW score40–49: 0.1936Γ— BW score50–59: 0.1716Γ— BW score60+: 0.143Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.4Γ— BW score30–39: 0.38Γ— BW score40–49: 0.352Γ— BW score50–59: 0.312Γ— BW score60+: 0.26Γ— BW score
Weighted Side Plank Hold:Under 30: 0.35Γ— BW score30–39: 0.3325Γ— BW score40–49: 0.308Γ— BW score50–59: 0.273Γ— BW score60+: 0.2275Γ— BW score
280 lb
127 kg
Weighted Reverse Plank Hold:Under 30: 0.06Γ— BW score30–39: 0.057Γ— BW score40–49: 0.0528Γ— BW score50–59: 0.0468Γ— BW score60+: 0.039Γ— BW score
Weighted Side Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.14Γ— BW score30–39: 0.133Γ— BW score40–49: 0.1232Γ— BW score50–59: 0.1092Γ— BW score60+: 0.091Γ— BW score
Weighted Side Plank Hold:Under 30: 0.12Γ— BW score30–39: 0.114Γ— BW score40–49: 0.1056Γ— BW score50–59: 0.0936Γ— BW score60+: 0.078Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.25Γ— BW score30–39: 0.2375Γ— BW score40–49: 0.22Γ— BW score50–59: 0.195Γ— BW score60+: 0.1625Γ— BW score
Weighted Side Plank Hold:Under 30: 0.22Γ— BW score30–39: 0.209Γ— BW score40–49: 0.1936Γ— BW score50–59: 0.1716Γ— BW score60+: 0.143Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.4Γ— BW score30–39: 0.38Γ— BW score40–49: 0.352Γ— BW score50–59: 0.312Γ— BW score60+: 0.26Γ— BW score
Weighted Side Plank Hold:Under 30: 0.35Γ— BW score30–39: 0.3325Γ— BW score40–49: 0.308Γ— BW score50–59: 0.273Γ— BW score60+: 0.2275Γ— BW score
290 lb
131.5 kg
Weighted Reverse Plank Hold:Under 30: 0.06Γ— BW score30–39: 0.057Γ— BW score40–49: 0.0528Γ— BW score50–59: 0.0468Γ— BW score60+: 0.039Γ— BW score
Weighted Side Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.14Γ— BW score30–39: 0.133Γ— BW score40–49: 0.1232Γ— BW score50–59: 0.1092Γ— BW score60+: 0.091Γ— BW score
Weighted Side Plank Hold:Under 30: 0.12Γ— BW score30–39: 0.114Γ— BW score40–49: 0.1056Γ— BW score50–59: 0.0936Γ— BW score60+: 0.078Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.25Γ— BW score30–39: 0.2375Γ— BW score40–49: 0.22Γ— BW score50–59: 0.195Γ— BW score60+: 0.1625Γ— BW score
Weighted Side Plank Hold:Under 30: 0.22Γ— BW score30–39: 0.209Γ— BW score40–49: 0.1936Γ— BW score50–59: 0.1716Γ— BW score60+: 0.143Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.4Γ— BW score30–39: 0.38Γ— BW score40–49: 0.352Γ— BW score50–59: 0.312Γ— BW score60+: 0.26Γ— BW score
Weighted Side Plank Hold:Under 30: 0.35Γ— BW score30–39: 0.3325Γ— BW score40–49: 0.308Γ— BW score50–59: 0.273Γ— BW score60+: 0.2275Γ— BW score
300 lb
136.1 kg
Weighted Reverse Plank Hold:Under 30: 0.06Γ— BW score30–39: 0.057Γ— BW score40–49: 0.0528Γ— BW score50–59: 0.0468Γ— BW score60+: 0.039Γ— BW score
Weighted Side Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.14Γ— BW score30–39: 0.133Γ— BW score40–49: 0.1232Γ— BW score50–59: 0.1092Γ— BW score60+: 0.091Γ— BW score
Weighted Side Plank Hold:Under 30: 0.12Γ— BW score30–39: 0.114Γ— BW score40–49: 0.1056Γ— BW score50–59: 0.0936Γ— BW score60+: 0.078Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.25Γ— BW score30–39: 0.2375Γ— BW score40–49: 0.22Γ— BW score50–59: 0.195Γ— BW score60+: 0.1625Γ— BW score
Weighted Side Plank Hold:Under 30: 0.22Γ— BW score30–39: 0.209Γ— BW score40–49: 0.1936Γ— BW score50–59: 0.1716Γ— BW score60+: 0.143Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.4Γ— BW score30–39: 0.38Γ— BW score40–49: 0.352Γ— BW score50–59: 0.312Γ— BW score60+: 0.26Γ— BW score
Weighted Side Plank Hold:Under 30: 0.35Γ— BW score30–39: 0.3325Γ— BW score40–49: 0.308Γ— BW score50–59: 0.273Γ— BW score60+: 0.2275Γ— BW score

Women’s Weighted Reverse Plank Hold vs Weighted Side 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.

BodyweightNoviceIntermediateAdvancedElite
100 lb
45.4 kg
Weighted Reverse Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Side Plank Hold:Under 30: 0.04Γ— BW score30–39: 0.038Γ— BW score40–49: 0.0352Γ— BW score50–59: 0.0312Γ— BW score60+: 0.026Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.11Γ— BW score30–39: 0.1045Γ— BW score40–49: 0.0968Γ— BW score50–59: 0.0858Γ— BW score60+: 0.0715Γ— BW score
Weighted Side Plank Hold:Under 30: 0.1Γ— BW score30–39: 0.095Γ— BW score40–49: 0.088Γ— BW score50–59: 0.078Γ— BW score60+: 0.065Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.2Γ— BW score30–39: 0.19Γ— BW score40–49: 0.176Γ— BW score50–59: 0.156Γ— BW score60+: 0.13Γ— BW score
Weighted Side Plank Hold:Under 30: 0.18Γ— BW score30–39: 0.171Γ— BW score40–49: 0.1584Γ— BW score50–59: 0.1404Γ— BW score60+: 0.117Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.32Γ— BW score30–39: 0.304Γ— BW score40–49: 0.2816Γ— BW score50–59: 0.2496Γ— BW score60+: 0.208Γ— BW score
Weighted Side Plank Hold:Under 30: 0.28Γ— BW score30–39: 0.266Γ— BW score40–49: 0.2464Γ— BW score50–59: 0.2184Γ— BW score60+: 0.182Γ— BW score
110 lb
49.9 kg
Weighted Reverse Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Side Plank Hold:Under 30: 0.04Γ— BW score30–39: 0.038Γ— BW score40–49: 0.0352Γ— BW score50–59: 0.0312Γ— BW score60+: 0.026Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.11Γ— BW score30–39: 0.1045Γ— BW score40–49: 0.0968Γ— BW score50–59: 0.0858Γ— BW score60+: 0.0715Γ— BW score
Weighted Side Plank Hold:Under 30: 0.1Γ— BW score30–39: 0.095Γ— BW score40–49: 0.088Γ— BW score50–59: 0.078Γ— BW score60+: 0.065Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.2Γ— BW score30–39: 0.19Γ— BW score40–49: 0.176Γ— BW score50–59: 0.156Γ— BW score60+: 0.13Γ— BW score
Weighted Side Plank Hold:Under 30: 0.18Γ— BW score30–39: 0.171Γ— BW score40–49: 0.1584Γ— BW score50–59: 0.1404Γ— BW score60+: 0.117Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.32Γ— BW score30–39: 0.304Γ— BW score40–49: 0.2816Γ— BW score50–59: 0.2496Γ— BW score60+: 0.208Γ— BW score
Weighted Side Plank Hold:Under 30: 0.28Γ— BW score30–39: 0.266Γ— BW score40–49: 0.2464Γ— BW score50–59: 0.2184Γ— BW score60+: 0.182Γ— BW score
120 lb
54.4 kg
Weighted Reverse Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Side Plank Hold:Under 30: 0.04Γ— BW score30–39: 0.038Γ— BW score40–49: 0.0352Γ— BW score50–59: 0.0312Γ— BW score60+: 0.026Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.11Γ— BW score30–39: 0.1045Γ— BW score40–49: 0.0968Γ— BW score50–59: 0.0858Γ— BW score60+: 0.0715Γ— BW score
Weighted Side Plank Hold:Under 30: 0.1Γ— BW score30–39: 0.095Γ— BW score40–49: 0.088Γ— BW score50–59: 0.078Γ— BW score60+: 0.065Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.2Γ— BW score30–39: 0.19Γ— BW score40–49: 0.176Γ— BW score50–59: 0.156Γ— BW score60+: 0.13Γ— BW score
Weighted Side Plank Hold:Under 30: 0.18Γ— BW score30–39: 0.171Γ— BW score40–49: 0.1584Γ— BW score50–59: 0.1404Γ— BW score60+: 0.117Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.32Γ— BW score30–39: 0.304Γ— BW score40–49: 0.2816Γ— BW score50–59: 0.2496Γ— BW score60+: 0.208Γ— BW score
Weighted Side Plank Hold:Under 30: 0.28Γ— BW score30–39: 0.266Γ— BW score40–49: 0.2464Γ— BW score50–59: 0.2184Γ— BW score60+: 0.182Γ— BW score
130 lb
59 kg
Weighted Reverse Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Side Plank Hold:Under 30: 0.04Γ— BW score30–39: 0.038Γ— BW score40–49: 0.0352Γ— BW score50–59: 0.0312Γ— BW score60+: 0.026Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.11Γ— BW score30–39: 0.1045Γ— BW score40–49: 0.0968Γ— BW score50–59: 0.0858Γ— BW score60+: 0.0715Γ— BW score
Weighted Side Plank Hold:Under 30: 0.1Γ— BW score30–39: 0.095Γ— BW score40–49: 0.088Γ— BW score50–59: 0.078Γ— BW score60+: 0.065Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.2Γ— BW score30–39: 0.19Γ— BW score40–49: 0.176Γ— BW score50–59: 0.156Γ— BW score60+: 0.13Γ— BW score
Weighted Side Plank Hold:Under 30: 0.18Γ— BW score30–39: 0.171Γ— BW score40–49: 0.1584Γ— BW score50–59: 0.1404Γ— BW score60+: 0.117Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.32Γ— BW score30–39: 0.304Γ— BW score40–49: 0.2816Γ— BW score50–59: 0.2496Γ— BW score60+: 0.208Γ— BW score
Weighted Side Plank Hold:Under 30: 0.28Γ— BW score30–39: 0.266Γ— BW score40–49: 0.2464Γ— BW score50–59: 0.2184Γ— BW score60+: 0.182Γ— BW score
140 lb
63.5 kg
Weighted Reverse Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Side Plank Hold:Under 30: 0.04Γ— BW score30–39: 0.038Γ— BW score40–49: 0.0352Γ— BW score50–59: 0.0312Γ— BW score60+: 0.026Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.11Γ— BW score30–39: 0.1045Γ— BW score40–49: 0.0968Γ— BW score50–59: 0.0858Γ— BW score60+: 0.0715Γ— BW score
Weighted Side Plank Hold:Under 30: 0.1Γ— BW score30–39: 0.095Γ— BW score40–49: 0.088Γ— BW score50–59: 0.078Γ— BW score60+: 0.065Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.2Γ— BW score30–39: 0.19Γ— BW score40–49: 0.176Γ— BW score50–59: 0.156Γ— BW score60+: 0.13Γ— BW score
Weighted Side Plank Hold:Under 30: 0.18Γ— BW score30–39: 0.171Γ— BW score40–49: 0.1584Γ— BW score50–59: 0.1404Γ— BW score60+: 0.117Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.32Γ— BW score30–39: 0.304Γ— BW score40–49: 0.2816Γ— BW score50–59: 0.2496Γ— BW score60+: 0.208Γ— BW score
Weighted Side Plank Hold:Under 30: 0.28Γ— BW score30–39: 0.266Γ— BW score40–49: 0.2464Γ— BW score50–59: 0.2184Γ— BW score60+: 0.182Γ— BW score
150 lb
68 kg
Weighted Reverse Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Side Plank Hold:Under 30: 0.04Γ— BW score30–39: 0.038Γ— BW score40–49: 0.0352Γ— BW score50–59: 0.0312Γ— BW score60+: 0.026Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.11Γ— BW score30–39: 0.1045Γ— BW score40–49: 0.0968Γ— BW score50–59: 0.0858Γ— BW score60+: 0.0715Γ— BW score
Weighted Side Plank Hold:Under 30: 0.1Γ— BW score30–39: 0.095Γ— BW score40–49: 0.088Γ— BW score50–59: 0.078Γ— BW score60+: 0.065Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.2Γ— BW score30–39: 0.19Γ— BW score40–49: 0.176Γ— BW score50–59: 0.156Γ— BW score60+: 0.13Γ— BW score
Weighted Side Plank Hold:Under 30: 0.18Γ— BW score30–39: 0.171Γ— BW score40–49: 0.1584Γ— BW score50–59: 0.1404Γ— BW score60+: 0.117Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.32Γ— BW score30–39: 0.304Γ— BW score40–49: 0.2816Γ— BW score50–59: 0.2496Γ— BW score60+: 0.208Γ— BW score
Weighted Side Plank Hold:Under 30: 0.28Γ— BW score30–39: 0.266Γ— BW score40–49: 0.2464Γ— BW score50–59: 0.2184Γ— BW score60+: 0.182Γ— BW score
160 lb
72.6 kg
Weighted Reverse Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Side Plank Hold:Under 30: 0.04Γ— BW score30–39: 0.038Γ— BW score40–49: 0.0352Γ— BW score50–59: 0.0312Γ— BW score60+: 0.026Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.11Γ— BW score30–39: 0.1045Γ— BW score40–49: 0.0968Γ— BW score50–59: 0.0858Γ— BW score60+: 0.0715Γ— BW score
Weighted Side Plank Hold:Under 30: 0.1Γ— BW score30–39: 0.095Γ— BW score40–49: 0.088Γ— BW score50–59: 0.078Γ— BW score60+: 0.065Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.2Γ— BW score30–39: 0.19Γ— BW score40–49: 0.176Γ— BW score50–59: 0.156Γ— BW score60+: 0.13Γ— BW score
Weighted Side Plank Hold:Under 30: 0.18Γ— BW score30–39: 0.171Γ— BW score40–49: 0.1584Γ— BW score50–59: 0.1404Γ— BW score60+: 0.117Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.32Γ— BW score30–39: 0.304Γ— BW score40–49: 0.2816Γ— BW score50–59: 0.2496Γ— BW score60+: 0.208Γ— BW score
Weighted Side Plank Hold:Under 30: 0.28Γ— BW score30–39: 0.266Γ— BW score40–49: 0.2464Γ— BW score50–59: 0.2184Γ— BW score60+: 0.182Γ— BW score
170 lb
77.1 kg
Weighted Reverse Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Side Plank Hold:Under 30: 0.04Γ— BW score30–39: 0.038Γ— BW score40–49: 0.0352Γ— BW score50–59: 0.0312Γ— BW score60+: 0.026Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.11Γ— BW score30–39: 0.1045Γ— BW score40–49: 0.0968Γ— BW score50–59: 0.0858Γ— BW score60+: 0.0715Γ— BW score
Weighted Side Plank Hold:Under 30: 0.1Γ— BW score30–39: 0.095Γ— BW score40–49: 0.088Γ— BW score50–59: 0.078Γ— BW score60+: 0.065Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.2Γ— BW score30–39: 0.19Γ— BW score40–49: 0.176Γ— BW score50–59: 0.156Γ— BW score60+: 0.13Γ— BW score
Weighted Side Plank Hold:Under 30: 0.18Γ— BW score30–39: 0.171Γ— BW score40–49: 0.1584Γ— BW score50–59: 0.1404Γ— BW score60+: 0.117Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.32Γ— BW score30–39: 0.304Γ— BW score40–49: 0.2816Γ— BW score50–59: 0.2496Γ— BW score60+: 0.208Γ— BW score
Weighted Side Plank Hold:Under 30: 0.28Γ— BW score30–39: 0.266Γ— BW score40–49: 0.2464Γ— BW score50–59: 0.2184Γ— BW score60+: 0.182Γ— BW score
180 lb
81.6 kg
Weighted Reverse Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Side Plank Hold:Under 30: 0.04Γ— BW score30–39: 0.038Γ— BW score40–49: 0.0352Γ— BW score50–59: 0.0312Γ— BW score60+: 0.026Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.11Γ— BW score30–39: 0.1045Γ— BW score40–49: 0.0968Γ— BW score50–59: 0.0858Γ— BW score60+: 0.0715Γ— BW score
Weighted Side Plank Hold:Under 30: 0.1Γ— BW score30–39: 0.095Γ— BW score40–49: 0.088Γ— BW score50–59: 0.078Γ— BW score60+: 0.065Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.2Γ— BW score30–39: 0.19Γ— BW score40–49: 0.176Γ— BW score50–59: 0.156Γ— BW score60+: 0.13Γ— BW score
Weighted Side Plank Hold:Under 30: 0.18Γ— BW score30–39: 0.171Γ— BW score40–49: 0.1584Γ— BW score50–59: 0.1404Γ— BW score60+: 0.117Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.32Γ— BW score30–39: 0.304Γ— BW score40–49: 0.2816Γ— BW score50–59: 0.2496Γ— BW score60+: 0.208Γ— BW score
Weighted Side Plank Hold:Under 30: 0.28Γ— BW score30–39: 0.266Γ— BW score40–49: 0.2464Γ— BW score50–59: 0.2184Γ— BW score60+: 0.182Γ— BW score
190 lb
86.2 kg
Weighted Reverse Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Side Plank Hold:Under 30: 0.04Γ— BW score30–39: 0.038Γ— BW score40–49: 0.0352Γ— BW score50–59: 0.0312Γ— BW score60+: 0.026Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.11Γ— BW score30–39: 0.1045Γ— BW score40–49: 0.0968Γ— BW score50–59: 0.0858Γ— BW score60+: 0.0715Γ— BW score
Weighted Side Plank Hold:Under 30: 0.1Γ— BW score30–39: 0.095Γ— BW score40–49: 0.088Γ— BW score50–59: 0.078Γ— BW score60+: 0.065Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.2Γ— BW score30–39: 0.19Γ— BW score40–49: 0.176Γ— BW score50–59: 0.156Γ— BW score60+: 0.13Γ— BW score
Weighted Side Plank Hold:Under 30: 0.18Γ— BW score30–39: 0.171Γ— BW score40–49: 0.1584Γ— BW score50–59: 0.1404Γ— BW score60+: 0.117Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.32Γ— BW score30–39: 0.304Γ— BW score40–49: 0.2816Γ— BW score50–59: 0.2496Γ— BW score60+: 0.208Γ— BW score
Weighted Side Plank Hold:Under 30: 0.28Γ— BW score30–39: 0.266Γ— BW score40–49: 0.2464Γ— BW score50–59: 0.2184Γ— BW score60+: 0.182Γ— BW score
200 lb
90.7 kg
Weighted Reverse Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Side Plank Hold:Under 30: 0.04Γ— BW score30–39: 0.038Γ— BW score40–49: 0.0352Γ— BW score50–59: 0.0312Γ— BW score60+: 0.026Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.11Γ— BW score30–39: 0.1045Γ— BW score40–49: 0.0968Γ— BW score50–59: 0.0858Γ— BW score60+: 0.0715Γ— BW score
Weighted Side Plank Hold:Under 30: 0.1Γ— BW score30–39: 0.095Γ— BW score40–49: 0.088Γ— BW score50–59: 0.078Γ— BW score60+: 0.065Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.2Γ— BW score30–39: 0.19Γ— BW score40–49: 0.176Γ— BW score50–59: 0.156Γ— BW score60+: 0.13Γ— BW score
Weighted Side Plank Hold:Under 30: 0.18Γ— BW score30–39: 0.171Γ— BW score40–49: 0.1584Γ— BW score50–59: 0.1404Γ— BW score60+: 0.117Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.32Γ— BW score30–39: 0.304Γ— BW score40–49: 0.2816Γ— BW score50–59: 0.2496Γ— BW score60+: 0.208Γ— BW score
Weighted Side Plank Hold:Under 30: 0.28Γ— BW score30–39: 0.266Γ— BW score40–49: 0.2464Γ— BW score50–59: 0.2184Γ— BW score60+: 0.182Γ— BW score
210 lb
95.3 kg
Weighted Reverse Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Side Plank Hold:Under 30: 0.04Γ— BW score30–39: 0.038Γ— BW score40–49: 0.0352Γ— BW score50–59: 0.0312Γ— BW score60+: 0.026Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.11Γ— BW score30–39: 0.1045Γ— BW score40–49: 0.0968Γ— BW score50–59: 0.0858Γ— BW score60+: 0.0715Γ— BW score
Weighted Side Plank Hold:Under 30: 0.1Γ— BW score30–39: 0.095Γ— BW score40–49: 0.088Γ— BW score50–59: 0.078Γ— BW score60+: 0.065Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.2Γ— BW score30–39: 0.19Γ— BW score40–49: 0.176Γ— BW score50–59: 0.156Γ— BW score60+: 0.13Γ— BW score
Weighted Side Plank Hold:Under 30: 0.18Γ— BW score30–39: 0.171Γ— BW score40–49: 0.1584Γ— BW score50–59: 0.1404Γ— BW score60+: 0.117Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.32Γ— BW score30–39: 0.304Γ— BW score40–49: 0.2816Γ— BW score50–59: 0.2496Γ— BW score60+: 0.208Γ— BW score
Weighted Side Plank Hold:Under 30: 0.28Γ— BW score30–39: 0.266Γ— BW score40–49: 0.2464Γ— BW score50–59: 0.2184Γ— BW score60+: 0.182Γ— BW score
220 lb
99.8 kg
Weighted Reverse Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Side Plank Hold:Under 30: 0.04Γ— BW score30–39: 0.038Γ— BW score40–49: 0.0352Γ— BW score50–59: 0.0312Γ— BW score60+: 0.026Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.11Γ— BW score30–39: 0.1045Γ— BW score40–49: 0.0968Γ— BW score50–59: 0.0858Γ— BW score60+: 0.0715Γ— BW score
Weighted Side Plank Hold:Under 30: 0.1Γ— BW score30–39: 0.095Γ— BW score40–49: 0.088Γ— BW score50–59: 0.078Γ— BW score60+: 0.065Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.2Γ— BW score30–39: 0.19Γ— BW score40–49: 0.176Γ— BW score50–59: 0.156Γ— BW score60+: 0.13Γ— BW score
Weighted Side Plank Hold:Under 30: 0.18Γ— BW score30–39: 0.171Γ— BW score40–49: 0.1584Γ— BW score50–59: 0.1404Γ— BW score60+: 0.117Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.32Γ— BW score30–39: 0.304Γ— BW score40–49: 0.2816Γ— BW score50–59: 0.2496Γ— BW score60+: 0.208Γ— BW score
Weighted Side Plank Hold:Under 30: 0.28Γ— BW score30–39: 0.266Γ— BW score40–49: 0.2464Γ— BW score50–59: 0.2184Γ— BW score60+: 0.182Γ— BW score
230 lb
104.3 kg
Weighted Reverse Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Side Plank Hold:Under 30: 0.04Γ— BW score30–39: 0.038Γ— BW score40–49: 0.0352Γ— BW score50–59: 0.0312Γ— BW score60+: 0.026Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.11Γ— BW score30–39: 0.1045Γ— BW score40–49: 0.0968Γ— BW score50–59: 0.0858Γ— BW score60+: 0.0715Γ— BW score
Weighted Side Plank Hold:Under 30: 0.1Γ— BW score30–39: 0.095Γ— BW score40–49: 0.088Γ— BW score50–59: 0.078Γ— BW score60+: 0.065Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.2Γ— BW score30–39: 0.19Γ— BW score40–49: 0.176Γ— BW score50–59: 0.156Γ— BW score60+: 0.13Γ— BW score
Weighted Side Plank Hold:Under 30: 0.18Γ— BW score30–39: 0.171Γ— BW score40–49: 0.1584Γ— BW score50–59: 0.1404Γ— BW score60+: 0.117Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.32Γ— BW score30–39: 0.304Γ— BW score40–49: 0.2816Γ— BW score50–59: 0.2496Γ— BW score60+: 0.208Γ— BW score
Weighted Side Plank Hold:Under 30: 0.28Γ— BW score30–39: 0.266Γ— BW score40–49: 0.2464Γ— BW score50–59: 0.2184Γ— BW score60+: 0.182Γ— BW score
240 lb
108.9 kg
Weighted Reverse Plank Hold:Under 30: 0.05Γ— BW score30–39: 0.0475Γ— BW score40–49: 0.044Γ— BW score50–59: 0.039Γ— BW score60+: 0.0325Γ— BW score
Weighted Side Plank Hold:Under 30: 0.04Γ— BW score30–39: 0.038Γ— BW score40–49: 0.0352Γ— BW score50–59: 0.0312Γ— BW score60+: 0.026Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.11Γ— BW score30–39: 0.1045Γ— BW score40–49: 0.0968Γ— BW score50–59: 0.0858Γ— BW score60+: 0.0715Γ— BW score
Weighted Side Plank Hold:Under 30: 0.1Γ— BW score30–39: 0.095Γ— BW score40–49: 0.088Γ— BW score50–59: 0.078Γ— BW score60+: 0.065Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.2Γ— BW score30–39: 0.19Γ— BW score40–49: 0.176Γ— BW score50–59: 0.156Γ— BW score60+: 0.13Γ— BW score
Weighted Side Plank Hold:Under 30: 0.18Γ— BW score30–39: 0.171Γ— BW score40–49: 0.1584Γ— BW score50–59: 0.1404Γ— BW score60+: 0.117Γ— BW score
Weighted Reverse Plank Hold:Under 30: 0.32Γ— BW score30–39: 0.304Γ— BW score40–49: 0.2816Γ— BW score50–59: 0.2496Γ— BW score60+: 0.208Γ— BW score
Weighted Side Plank Hold:Under 30: 0.28Γ— BW score30–39: 0.266Γ— BW score40–49: 0.2464Γ— BW score50–59: 0.2184Γ— BW score60+: 0.182Γ— BW score

How Your Weighted Reverse Plank Hold vs Weighted Side 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 reps-to-weight conversion.

2. Rate the Weighted Reverse Plank Hold result

The exercise-specific model supplies sex-specific weighted-hold score thresholds; its compute implementation applies the approved age adjustment before assigning a tier. The calculator uses external added load divided by bodyweight and normalized to the exercise-specific 60-second hold with the defined load-duration curve and preserves both external load and hold time.

3. Rate the Weighted Side Plank Hold result

The exercise-specific model supplies sex-specific weighted-hold score thresholds; its compute implementation applies the approved age adjustment before assigning a tier. The calculator uses external added load divided by bodyweight and normalized to the exercise-specific 60-second hold with the defined load-duration curve and preserves both external load and hold time.

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 is recorded anonymously and does not change either standard.

StageWhat happens
Rate the weighted reverse plank hold weighted holdPreserve both external load and hold time, then use the exercise-specific normalized weighted-hold score. Measurement: estimated one-rep max.
Rate the weighted side plank hold weighted holdPreserve both external load and hold time, then use the exercise-specific normalized weighted-hold score. Measurement: estimated one-rep max.
Compare levelsUse each exercise’s own level and next target; do not compare or divide results that use different measurements.

How Men’s Weighted Reverse Plank Hold and Weighted Side Plank Hold Standards Differ

What the men’s standards show:

Weighted Reverse Plank Hold Elite targets0.4Γ— BW score β†’ 0.26Γ— BW score

Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.

Weighted Side Plank Hold Elite targets0.35Γ— BW score β†’ 0.2275Γ— BW score

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 Weighted Reverse Plank Hold and Weighted Side Plank Hold Standards Differ

What the women’s standards show:

Weighted Reverse Plank Hold Elite targets0.32Γ— BW score β†’ 0.208Γ— BW score

Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.

Weighted Side Plank Hold Elite targets0.28Γ— BW score β†’ 0.182Γ— BW score

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.

Weighted Reverse Plank Hold and Weighted Side Plank Hold Exercises Used by This Calculator

The calculator expects repeatable weighted reverse plank hold and weighted side plank hold results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Weighted Reverse Plank Hold and Weighted Side 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 Weighted Reverse Plank Hold setup and load convention

Score is external added load divided by bodyweight, adjusted to the 60-second reference hold using the defined load-duration curve. Bodyweight is not added into the scored load for this tool. The curve balances load and hold time so very light long holds and very heavy short holds are not automatically equal. Maintain locked elbows, straight knees, full hip extension, neutral head/trunk, fixed hands/heels, and stable vest. Enter only valid externally loaded timed holds for this exercise; unloaded holds, assisted holds, and adjacent movement substitutions are outside this calculator.

Use the Weighted Side Plank Hold setup and load convention

Score is external added load divided by bodyweight, adjusted to the 60-second reference hold using the defined load-duration curve. Bodyweight is not added into the scored load for this tool. The curve balances load and hold time so very light long holds and very heavy short holds are not automatically equal. 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. Enter only valid externally loaded timed holds for this exercise; unloaded holds, assisted holds, and adjacent movement substitutions are outside this calculator.

Enter one recent Weighted Reverse Plank Hold result and one recent Weighted Side Plank Hold result

Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.

Use Calculator