Copenhagen Plank vs Side Plank Strength Standards
Compare your Copenhagen plank and side plank against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Neither exercise uses external load. Enter the weaker-side valid seconds from one continuous hold per side for each exercise. Use one continuous aligned long-lever Copenhagen plank on each side with the top leg supported on a fixed surface; use one continuous aligned forearm side plank on each side with straight legs and hips lifted. 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.
Copenhagen Plank vs Side Plank Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Copenhagen Plank vs Side Plank 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 | Copenhagen Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Side Plank:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec | Copenhagen Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec | Copenhagen Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec | Copenhagen Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Side Plank:Under 30: 200 sec30–39: 190 sec40–49: 170 sec50–59: 140 sec60+: 110 sec |
| 130 lb 59 kg | Copenhagen Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Side Plank:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec | Copenhagen Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec | Copenhagen Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec | Copenhagen Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Side Plank:Under 30: 200 sec30–39: 190 sec40–49: 170 sec50–59: 140 sec60+: 110 sec |
| 140 lb 63.5 kg | Copenhagen Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Side Plank:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec | Copenhagen Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec | Copenhagen Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec | Copenhagen Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Side Plank:Under 30: 200 sec30–39: 190 sec40–49: 170 sec50–59: 140 sec60+: 110 sec |
| 150 lb 68 kg | Copenhagen Plank:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Side Plank:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Copenhagen Plank:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Side Plank:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec | Copenhagen Plank:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Side Plank:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec | Copenhagen Plank:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Side Plank:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec |
| 160 lb 72.6 kg | Copenhagen Plank:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Side Plank:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Copenhagen Plank:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Side Plank:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec | Copenhagen Plank:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Side Plank:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec | Copenhagen Plank:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Side Plank:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec |
| 170 lb 77.1 kg | Copenhagen Plank:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Side Plank:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Copenhagen Plank:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Side Plank:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec | Copenhagen Plank:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Side Plank:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec | Copenhagen Plank:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Side Plank:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec |
| 180 lb 81.6 kg | Copenhagen Plank:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Side Plank:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Copenhagen Plank:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Side Plank:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec | Copenhagen Plank:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Side Plank:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec | Copenhagen Plank:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Side Plank:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec |
| 190 lb 86.2 kg | Copenhagen Plank:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Side Plank:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Copenhagen Plank:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Side Plank:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec | Copenhagen Plank:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Side Plank:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec | Copenhagen Plank:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Side Plank:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec |
| 200 lb 90.7 kg | Copenhagen Plank:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec | Copenhagen Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec | Copenhagen Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec |
| 210 lb 95.3 kg | Copenhagen Plank:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec | Copenhagen Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec | Copenhagen Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec |
| 220 lb 99.8 kg | Copenhagen Plank:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec | Copenhagen Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec | Copenhagen Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec |
| 230 lb 104.3 kg | Copenhagen Plank:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec | Copenhagen Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec | Copenhagen Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec |
| 240 lb 108.9 kg | Copenhagen Plank:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec | Copenhagen Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec | Copenhagen Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec |
| 250 lb 113.4 kg | Copenhagen Plank:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec | Copenhagen Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec | Copenhagen Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec |
| 260 lb 117.9 kg | Copenhagen Plank:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec | Copenhagen Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec | Copenhagen Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec |
| 270 lb 122.5 kg | Copenhagen Plank:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec | Copenhagen Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec | Copenhagen Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec |
| 280 lb 127 kg | Copenhagen Plank:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec | Copenhagen Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec | Copenhagen Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec |
| 290 lb 131.5 kg | Copenhagen Plank:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec | Copenhagen Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec | Copenhagen Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec |
| 300 lb 136.1 kg | Copenhagen Plank:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec | Copenhagen Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec | Copenhagen Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec |
Women’s Copenhagen Plank vs Side Plank 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 | Copenhagen Plank:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Side Plank:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Copenhagen Plank:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Side Plank:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec | Copenhagen Plank:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Side Plank:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec | Copenhagen Plank:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Side Plank:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec |
| 110 lb 49.9 kg | Copenhagen Plank:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Side Plank:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Copenhagen Plank:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Side Plank:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec | Copenhagen Plank:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Side Plank:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec | Copenhagen Plank:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Side Plank:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec |
| 120 lb 54.4 kg | Copenhagen Plank:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Side Plank:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec | Copenhagen Plank:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Side Plank:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec | Copenhagen Plank:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Side Plank:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec |
| 130 lb 59 kg | Copenhagen Plank:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Side Plank:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec | Copenhagen Plank:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Side Plank:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec | Copenhagen Plank:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Side Plank:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec |
| 140 lb 63.5 kg | Copenhagen Plank:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Side Plank:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec | Copenhagen Plank:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Side Plank:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec | Copenhagen Plank:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Side Plank:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec |
| 150 lb 68 kg | Copenhagen Plank:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Side Plank:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec | Copenhagen Plank:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Side Plank:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec | Copenhagen Plank:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Side Plank:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec |
| 160 lb 72.6 kg | Copenhagen Plank:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec Side Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Side Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | Copenhagen Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec | Copenhagen Plank:Under 30: 80 sec30–39: 80 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec |
| 170 lb 77.1 kg | Copenhagen Plank:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec Side Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Side Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | Copenhagen Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec | Copenhagen Plank:Under 30: 80 sec30–39: 80 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec |
| 180 lb 81.6 kg | Copenhagen Plank:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec Side Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Side Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | Copenhagen Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec | Copenhagen Plank:Under 30: 80 sec30–39: 80 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec |
| 190 lb 86.2 kg | Copenhagen Plank:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec Side Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Side Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | Copenhagen Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec | Copenhagen Plank:Under 30: 80 sec30–39: 80 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec |
| 200 lb 90.7 kg | Copenhagen Plank:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec Side Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Side Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | Copenhagen Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec | Copenhagen Plank:Under 30: 80 sec30–39: 80 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec |
| 210 lb 95.3 kg | Copenhagen Plank:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec Side Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Side Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | Copenhagen Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec | Copenhagen Plank:Under 30: 80 sec30–39: 80 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec |
| 220 lb 99.8 kg | Copenhagen Plank:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec Side Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Side Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | Copenhagen Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec | Copenhagen Plank:Under 30: 80 sec30–39: 80 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec |
| 230 lb 104.3 kg | Copenhagen Plank:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec Side Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Side Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | Copenhagen Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec | Copenhagen Plank:Under 30: 80 sec30–39: 80 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec |
| 240 lb 108.9 kg | Copenhagen Plank:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec Side Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Copenhagen Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Side Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | Copenhagen Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec | Copenhagen Plank:Under 30: 80 sec30–39: 80 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec |
How Your Copenhagen Plank vs Side Plank 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 Copenhagen Plank result
Sex-, bodyweight-band-, and age-specific time thresholds map the weaker-side hold to a canonical strength tier; no time-to-weight conversion is used. The calculator uses one continuous aligned long-lever Copenhagen plank per side scored by the weaker-side valid seconds and keeps hold time in seconds.
3. Rate the Side Plank result
Sex-, bodyweight-band-, and age-specific time thresholds map the weaker-side hold to a canonical strength tier; no time-to-weight conversion is used. The calculator uses one continuous aligned forearm side plank per side scored by the weaker-side valid 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 Copenhagen plank | Rate one strict bodyweight Copenhagen plank test without converting seconds into weight. Measurement: estimated one-rep max. |
| Rate the side plank | Rate one strict bodyweight side plank test without converting seconds 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 Copenhagen Plank and Side Plank Standards Differ
What the men’s standards show:
Copenhagen Plank Elite targets135 sec → 75 sec
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Side Plank Elite targets200 sec → 110 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 canonical 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 Copenhagen Plank and Side Plank Standards Differ
What the women’s standards show:
Copenhagen Plank Elite targets110 sec → 60 sec
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Side Plank Elite targets170 sec → 95 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 canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Copenhagen Plank and Side Plank Exercises Used by This Calculator
This calculator uses a strict long-lever Copenhagen plank and a strict forearm side plank. Use a strict long-lever Copenhagen plank with the top leg on one fixed support and a strict forearm side plank under each tool’s alignment, support, start, stop, and weaker-side rules. Do not convert seconds to weight or combine attempts; do not substitute short-lever, knee-supported, high-hand, front-plank, assisted, weighted, hip-dip, crunch, or repetition variants.
Test both sides and score the weaker hold
Support the top leg on one fixed surface, keep the forearm down, hips lifted, lower leg controlled, and body aligned. Score the weaker side. Do not count ordinary, short-lever, knee-supported, assisted, hip-dip, repetition, or combined attempts.
Test both sides and score the weaker hold
Place the elbow under the shoulder, keep legs straight, hips lifted, and body aligned. Score the weaker side. Do not count front, high-hand, Copenhagen, assisted, hip-dip, crunch, shortened, or combined attempts.
Enter one Copenhagen Plank time and one Side Plank time
Test both sides for each movement and enter the weaker-side valid seconds from one continuous bodyweight hold with no external load.
Related Tools
- Copenhagen Plank Strength Standards — View the individual Copenhagen Plank standards and next strength-level target.
- Side Plank Strength Standards — View the individual Side Plank standards and next strength-level target.
- Forearm Plank Hold Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Star Plank Hold Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Long-Lever Plank Hold Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- RKC Plank Hold Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.