Star Plank Hold Strength Standards

Understanding Your Star Plank Hold Strength Score

Your Star Plank Hold score is the shorter valid hold time from the two sides. Test both sides and enter the shorter valid hold: if one side lasts 45 seconds and the other lasts 38, the score is 38 seconds. The calculator compares that result with the standards for the sex, age range, and bodyweight you select.

The score is useful only when every attempt follows the same movement standard. Begin the attempt from this position: a strict side-plank setup on one straight support arm with feet stacked. Hold the body in a straight side-plank line while the top arm and top leg extend upward into the star position; test both sides and enter the shorter time.

Count the result this way: score weaker side seconds only and never aggregate separate sets. Top leg dropping, support elbow bending, hip sag, upper body rotation, feet unstacking, extra contact, assistance, or voluntary stop. Keep apparatus, range, side order, reset, and scoring identical on retest.

Star Plank Hold Strength Standards

These are Endura’s standards for comparing consistent Star Plank Hold attempts. They are exercise-specific practical benchmarks, not population averages.

How Endura set these standards: The approved Star Plank Hold model defines Novice, Intermediate, Advanced, and Elite valid hold-time benchmarks for men and women in five age groups. Each exact threshold and tier boundary is checked against the calculator before publication.

The tables organize Star Plank Hold standards by sex and age. Compare your valid hold time with the Novice, Intermediate, Advanced, and Elite columns. A result below the Novice threshold is classified as Beginner.

Men — Star Plank Hold Standards

Women — Star Plank Hold Standards

For example, men age 20-29 reach Intermediate at 10 sec, Advanced at 20 sec, and Elite at 35 sec. Women age 40-49 reach those same levels at 10 sec, 15 sec, and 25 sec. These examples come directly from the table values above.

Use the calculator to apply your exact inputs, place your result in the correct level, and see the next target without doing the table lookup yourself.

How the Star Plank Hold Calculator Works

The calculator uses your sex, age group, bodyweight, and the shorter valid hold time from the two sides. Test both sides and enter the shorter valid hold. It compares that score with the exercise-specific Novice, Intermediate, Advanced, and Elite thresholds. Because higher is stronger for this test, more valid seconds can move the result to a higher level.

The result shows your standards level, entered score, the sex and age group used, and your next target. An exact threshold counts as the higher level. Using the men’s age 20-29 reference row, 10 valid seconds on the shorter side is Intermediate and Advanced begins at 20 valid seconds on the shorter side, making the next target 10 additional valid seconds. The calculator handles the tier lookup and target math automatically.

The calculator cannot inspect your attempt. It assumes the number entered follows the Star Plank Hold Testing Rules. If the attempt became invalid before you stopped, enter the shorter valid time reached before either side first broke the required position.

Star Plank Hold Testing Rules

Test one continuous hold on each side and record the shorter valid time. The calculator compares the number you enter with the Star Plank Hold standards, but it cannot verify how the attempt was performed. Use the exercise-specific requirements below before entering a score.

Star Plank Hold Testing Checklist

What Counts and What Does Not Count

Enter only the exact Star Plank Hold test described in the checklist. The examples below separate that test from common substitutions that use different loading, assistance, range, position, equipment, or counting rules.

When a call is borderline, use the shorter time reached before either side first broke the required position. That keeps Star Plank Hold results useful for comparison over time. Apply the same checklist every time you retest.

Elite Star Plank Hold Strength Levels

Elite begins when your shorter valid hold time from the two sides meets or exceeds the Elite threshold for the applicable sex and age group. Because the tier boundary is lower-inclusive, a score exactly equal to the threshold counts as Elite. The table shows every public Elite starting point for Star Plank Hold.

An Elite result still has to follow the same Star Plank Hold Testing Rules; if the attempt became invalid earlier, use the shorter valid time reached before either side first broke the required position. After Elite, the calculator can show a separate hold-time stretch target when one is available, but that target does not replace or redefine the Elite threshold.

Milestones and Next Targets

Your next Star Plank Hold target is the first strength-level threshold above your current valid hold time. The calculator uses your selected sex, age group, bodyweight, and the weaker side’s valid hold time, subtracts your result from that threshold, and shows the exact additional valid seconds needed.

The table shows the complete jumps between level starting points for the age 20–29 reference group; your personal gap may be smaller because it begins from your current result rather than the previous level’s minimum.

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