Reverse Plank Hold vs RKC Plank Hold Strength Standards
Compare your reverse plank hold and rkc plank hold against strength standards for your sex, age range, and bodyweight. Use one recent result per exercise to compare 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: tabletop holds, crab holds, reverse plank leg lifts, bent-knee reverse planks. For the second 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. 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.
Reverse Plank Hold vs RKC 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 Reverse Plank Hold vs RKC 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 | Reverse Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec RKC Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 35 sec50–59: 25 sec60+: 20 sec RKC Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 20 sec50–59: 15 sec60+: 10 sec | Reverse Plank Hold:Under 30: 65 sec30–39: 65 sec40–49: 55 sec50–59: 45 sec60+: 35 sec RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 35 sec50–59: 25 sec60+: 20 sec | Reverse Plank Hold:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec RKC Plank Hold:Under 30: 60 sec30–39: 60 sec40–49: 50 sec50–59: 45 sec60+: 35 sec |
| 130 lb 59 kg | Reverse Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec RKC Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 35 sec50–59: 25 sec60+: 20 sec RKC Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 20 sec50–59: 15 sec60+: 10 sec | Reverse Plank Hold:Under 30: 65 sec30–39: 65 sec40–49: 55 sec50–59: 45 sec60+: 35 sec RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 35 sec50–59: 25 sec60+: 20 sec | Reverse Plank Hold:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec RKC Plank Hold:Under 30: 60 sec30–39: 60 sec40–49: 50 sec50–59: 45 sec60+: 35 sec |
| 140 lb 63.5 kg | Reverse Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec RKC Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 35 sec50–59: 25 sec60+: 20 sec RKC Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 20 sec50–59: 15 sec60+: 10 sec | Reverse Plank Hold:Under 30: 65 sec30–39: 65 sec40–49: 55 sec50–59: 45 sec60+: 35 sec RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 35 sec50–59: 25 sec60+: 20 sec | Reverse Plank Hold:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec RKC Plank Hold:Under 30: 60 sec30–39: 60 sec40–49: 50 sec50–59: 45 sec60+: 35 sec |
| 150 lb 68 kg | Reverse Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec RKC Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec RKC Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | Reverse Plank Hold:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec RKC Plank Hold:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Reverse Plank Hold:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec RKC Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec |
| 160 lb 72.6 kg | Reverse Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec RKC Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec RKC Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | Reverse Plank Hold:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec RKC Plank Hold:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Reverse Plank Hold:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec RKC Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec |
| 170 lb 77.1 kg | Reverse Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec RKC Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec RKC Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | Reverse Plank Hold:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec RKC Plank Hold:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Reverse Plank Hold:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec RKC Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec |
| 180 lb 81.6 kg | Reverse Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec RKC Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec RKC Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | Reverse Plank Hold:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec RKC Plank Hold:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Reverse Plank Hold:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec RKC Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec |
| 190 lb 86.2 kg | Reverse Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec RKC Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec RKC Plank Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | Reverse Plank Hold:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec RKC Plank Hold:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Reverse Plank Hold:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec RKC Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec |
| 200 lb 90.7 kg | Reverse Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | Reverse Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec | Reverse Plank Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec |
| 210 lb 95.3 kg | Reverse Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | Reverse Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec | Reverse Plank Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec |
| 220 lb 99.8 kg | Reverse Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | Reverse Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec | Reverse Plank Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec |
| 230 lb 104.3 kg | Reverse Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | Reverse Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec | Reverse Plank Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec |
| 240 lb 108.9 kg | Reverse Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | Reverse Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec | Reverse Plank Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec |
| 250 lb 113.4 kg | Reverse Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | Reverse Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec | Reverse Plank Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec |
| 260 lb 117.9 kg | Reverse Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | Reverse Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec | Reverse Plank Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec |
| 270 lb 122.5 kg | Reverse Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | Reverse Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec | Reverse Plank Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec |
| 280 lb 127 kg | Reverse Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | Reverse Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec | Reverse Plank Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec |
| 290 lb 131.5 kg | Reverse Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | Reverse Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec | Reverse Plank Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec |
| 300 lb 136.1 kg | Reverse Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec RKC Plank Hold:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | Reverse Plank Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec | Reverse Plank Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec RKC Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec |
Women’s Reverse Plank Hold vs RKC 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 | Reverse Plank Hold:Under 30: 15 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | Reverse Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Reverse Plank Hold:Under 30: 75 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 40 sec RKC Plank Hold:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 35 sec60+: 25 sec |
| 110 lb 49.9 kg | Reverse Plank Hold:Under 30: 15 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | Reverse Plank Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec RKC Plank Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Reverse Plank Hold:Under 30: 75 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 40 sec RKC Plank Hold:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 35 sec60+: 25 sec |
| 120 lb 54.4 kg | Reverse Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 25 sec50–59: 20 sec60+: 15 sec RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | Reverse Plank Hold:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Reverse Plank Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec RKC Plank Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec |
| 130 lb 59 kg | Reverse Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 25 sec50–59: 20 sec60+: 15 sec RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | Reverse Plank Hold:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Reverse Plank Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec RKC Plank Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec |
| 140 lb 63.5 kg | Reverse Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 25 sec50–59: 20 sec60+: 15 sec RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | Reverse Plank Hold:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Reverse Plank Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec RKC Plank Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec |
| 150 lb 68 kg | Reverse Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 25 sec50–59: 20 sec60+: 15 sec RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | Reverse Plank Hold:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Reverse Plank Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec RKC Plank Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec |
| 160 lb 72.6 kg | Reverse Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | Reverse Plank Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec | Reverse Plank Hold:Under 30: 60 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec |
| 170 lb 77.1 kg | Reverse Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | Reverse Plank Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec | Reverse Plank Hold:Under 30: 60 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec |
| 180 lb 81.6 kg | Reverse Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | Reverse Plank Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec | Reverse Plank Hold:Under 30: 60 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec |
| 190 lb 86.2 kg | Reverse Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | Reverse Plank Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec | Reverse Plank Hold:Under 30: 60 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec |
| 200 lb 90.7 kg | Reverse Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | Reverse Plank Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec | Reverse Plank Hold:Under 30: 60 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec |
| 210 lb 95.3 kg | Reverse Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | Reverse Plank Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec | Reverse Plank Hold:Under 30: 60 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec |
| 220 lb 99.8 kg | Reverse Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | Reverse Plank Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec | Reverse Plank Hold:Under 30: 60 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec |
| 230 lb 104.3 kg | Reverse Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | Reverse Plank Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec | Reverse Plank Hold:Under 30: 60 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec |
| 240 lb 108.9 kg | Reverse Plank Hold:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec RKC Plank Hold:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec | Reverse Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec RKC Plank Hold:Under 30: 15 sec30–39: 15 sec40–49: 10 sec50–59: 10 sec60+: 10 sec | Reverse Plank Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec RKC Plank Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec | Reverse Plank Hold:Under 30: 60 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec RKC Plank Hold:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec |
How Your Reverse Plank Hold vs RKC 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 Reverse 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 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.
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 reverse 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 rkc 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 Reverse Plank Hold and RKC Plank Hold Standards Differ
What the men’s standards show:
Reverse Plank Hold Elite targets100 sec → 55 sec
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
RKC Plank Hold Elite targets60 sec → 35 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 Reverse Plank Hold and RKC Plank Hold Standards Differ
What the women’s standards show:
Reverse Plank Hold Elite targets75 sec → 40 sec
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
RKC Plank Hold Elite targets45 sec → 25 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.
Reverse Plank Hold and RKC Plank Hold Exercises Used by This Calculator
For a useful comparison, perform a strict reverse plank hold and a strict rkc plank hold using the setup and load rules below. Use strict, repeatable Reverse Plank Hold and RKC 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 Reverse Plank Hold setup and load convention
Hold shoulders, hips, knees, and ankles in one straight face-up line with elbows and knees locked and heels grounded. Stop the timer when the hold no longer matches this test: tabletop holds, crab holds, reverse plank leg lifts, bent-knee reverse planks, or any shortcut that changes the score. Do not enter tabletop holds, crab holds, reverse plank leg lifts, bent-knee reverse planks, weighted holds. Do not combine multiple attempts into one time. Use the same setup and timing convention for retests.
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.
Enter one recent Reverse Plank Hold result and one recent RKC Plank Hold result
Enter one strict continuous hold time in seconds for each exercise.
Related Tools
- Reverse Plank Hold Strength Standards — View the individual Reverse Plank Hold standards and next strength-level target.
- RKC Plank Hold Strength Standards — View the individual RKC 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.