Weighted Plank Hold vs Weighted Side Plank Hold Strength Standards
Compare your weighted plank hold and weighted side 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 the external load and strict hold time in seconds for each exercise. Pounds and kilograms can be mixed. For the first exercise, shoulders, hips, knees, and ankles remain aligned; elbows/forearms and toes stay in position; load remains secure without partner support; hips do not sag or pike. 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 Plank Hold vs Weighted Side Plank Hold Strength Standards by Bodyweight
Use the tables to see where each exercise enters the four displayed strength levels. Loaded results show pounds and kilograms, while direct-performance results stay in strict repetitions or seconds for each applicable age range.
Start with sex and bodyweight, then read across the levels. The two measurements do not need to match: each exercise is rated first, and the calculator compares those ratings.
Men’s Weighted 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.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Weighted Plank Hold:Under 30: 0.08× BW score30–39: 0.076× BW score40–49: 0.0704× BW score50–59: 0.0624× BW score60+: 0.052× BW score Weighted Side Plank Hold:Under 30: 0.05× BW score30–39: 0.0475× BW score40–49: 0.044× BW score50–59: 0.039× BW score60+: 0.0325× BW score | Weighted Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score Weighted Side Plank Hold:Under 30: 0.12× BW score30–39: 0.114× BW score40–49: 0.1056× BW score50–59: 0.0936× BW score60+: 0.078× BW score | Weighted Plank Hold:Under 30: 0.32× BW score30–39: 0.304× BW score40–49: 0.2816× BW score50–59: 0.2496× BW score60+: 0.208× BW score Weighted Side Plank Hold:Under 30: 0.22× BW score30–39: 0.209× BW score40–49: 0.1936× BW score50–59: 0.1716× BW score60+: 0.143× BW score | Weighted Plank Hold:Under 30: 0.5× BW score30–39: 0.475× BW score40–49: 0.44× BW score50–59: 0.39× BW score60+: 0.325× BW score Weighted Side Plank Hold:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score |
| 130 lb 59 kg | Weighted Plank Hold:Under 30: 0.08× BW score30–39: 0.076× BW score40–49: 0.0704× BW score50–59: 0.0624× BW score60+: 0.052× BW score Weighted Side Plank Hold:Under 30: 0.05× BW score30–39: 0.0475× BW score40–49: 0.044× BW score50–59: 0.039× BW score60+: 0.0325× BW score | Weighted Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score Weighted Side Plank Hold:Under 30: 0.12× BW score30–39: 0.114× BW score40–49: 0.1056× BW score50–59: 0.0936× BW score60+: 0.078× BW score | Weighted Plank Hold:Under 30: 0.32× BW score30–39: 0.304× BW score40–49: 0.2816× BW score50–59: 0.2496× BW score60+: 0.208× BW score Weighted Side Plank Hold:Under 30: 0.22× BW score30–39: 0.209× BW score40–49: 0.1936× BW score50–59: 0.1716× BW score60+: 0.143× BW score | Weighted Plank Hold:Under 30: 0.5× BW score30–39: 0.475× BW score40–49: 0.44× BW score50–59: 0.39× BW score60+: 0.325× BW score Weighted Side Plank Hold:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score |
| 140 lb 63.5 kg | Weighted Plank Hold:Under 30: 0.08× BW score30–39: 0.076× BW score40–49: 0.0704× BW score50–59: 0.0624× BW score60+: 0.052× BW score Weighted Side Plank Hold:Under 30: 0.05× BW score30–39: 0.0475× BW score40–49: 0.044× BW score50–59: 0.039× BW score60+: 0.0325× BW score | Weighted Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score Weighted Side Plank Hold:Under 30: 0.12× BW score30–39: 0.114× BW score40–49: 0.1056× BW score50–59: 0.0936× BW score60+: 0.078× BW score | Weighted Plank Hold:Under 30: 0.32× BW score30–39: 0.304× BW score40–49: 0.2816× BW score50–59: 0.2496× BW score60+: 0.208× BW score Weighted Side Plank Hold:Under 30: 0.22× BW score30–39: 0.209× BW score40–49: 0.1936× BW score50–59: 0.1716× BW score60+: 0.143× BW score | Weighted Plank Hold:Under 30: 0.5× BW score30–39: 0.475× BW score40–49: 0.44× BW score50–59: 0.39× BW score60+: 0.325× BW score Weighted Side Plank Hold:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score |
| 150 lb 68 kg | Weighted Plank Hold:Under 30: 0.08× BW score30–39: 0.076× BW score40–49: 0.0704× BW score50–59: 0.0624× BW score60+: 0.052× BW score Weighted Side Plank Hold:Under 30: 0.05× BW score30–39: 0.0475× BW score40–49: 0.044× BW score50–59: 0.039× BW score60+: 0.0325× BW score | Weighted Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score Weighted Side Plank Hold:Under 30: 0.12× BW score30–39: 0.114× BW score40–49: 0.1056× BW score50–59: 0.0936× BW score60+: 0.078× BW score | Weighted Plank Hold:Under 30: 0.32× BW score30–39: 0.304× BW score40–49: 0.2816× BW score50–59: 0.2496× BW score60+: 0.208× BW score Weighted Side Plank Hold:Under 30: 0.22× BW score30–39: 0.209× BW score40–49: 0.1936× BW score50–59: 0.1716× BW score60+: 0.143× BW score | Weighted Plank Hold:Under 30: 0.5× BW score30–39: 0.475× BW score40–49: 0.44× BW score50–59: 0.39× BW score60+: 0.325× BW score Weighted Side Plank Hold:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score |
| 160 lb 72.6 kg | Weighted Plank Hold:Under 30: 0.08× BW score30–39: 0.076× BW score40–49: 0.0704× BW score50–59: 0.0624× BW score60+: 0.052× BW score Weighted Side Plank Hold:Under 30: 0.05× BW score30–39: 0.0475× BW score40–49: 0.044× BW score50–59: 0.039× BW score60+: 0.0325× BW score | Weighted Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score Weighted Side Plank Hold:Under 30: 0.12× BW score30–39: 0.114× BW score40–49: 0.1056× BW score50–59: 0.0936× BW score60+: 0.078× BW score | Weighted Plank Hold:Under 30: 0.32× BW score30–39: 0.304× BW score40–49: 0.2816× BW score50–59: 0.2496× BW score60+: 0.208× BW score Weighted Side Plank Hold:Under 30: 0.22× BW score30–39: 0.209× BW score40–49: 0.1936× BW score50–59: 0.1716× BW score60+: 0.143× BW score | Weighted Plank Hold:Under 30: 0.5× BW score30–39: 0.475× BW score40–49: 0.44× BW score50–59: 0.39× BW score60+: 0.325× BW score Weighted Side Plank Hold:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score |
| 170 lb 77.1 kg | Weighted Plank Hold:Under 30: 0.08× BW score30–39: 0.076× BW score40–49: 0.0704× BW score50–59: 0.0624× BW score60+: 0.052× BW score Weighted Side Plank Hold:Under 30: 0.05× BW score30–39: 0.0475× BW score40–49: 0.044× BW score50–59: 0.039× BW score60+: 0.0325× BW score | Weighted Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score Weighted Side Plank Hold:Under 30: 0.12× BW score30–39: 0.114× BW score40–49: 0.1056× BW score50–59: 0.0936× BW score60+: 0.078× BW score | Weighted Plank Hold:Under 30: 0.32× BW score30–39: 0.304× BW score40–49: 0.2816× BW score50–59: 0.2496× BW score60+: 0.208× BW score Weighted Side Plank Hold:Under 30: 0.22× BW score30–39: 0.209× BW score40–49: 0.1936× BW score50–59: 0.1716× BW score60+: 0.143× BW score | Weighted Plank Hold:Under 30: 0.5× BW score30–39: 0.475× BW score40–49: 0.44× BW score50–59: 0.39× BW score60+: 0.325× BW score Weighted Side Plank Hold:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score |
| 180 lb 81.6 kg | Weighted Plank Hold:Under 30: 0.08× BW score30–39: 0.076× BW score40–49: 0.0704× BW score50–59: 0.0624× BW score60+: 0.052× BW score Weighted Side Plank Hold:Under 30: 0.05× BW score30–39: 0.0475× BW score40–49: 0.044× BW score50–59: 0.039× BW score60+: 0.0325× BW score | Weighted Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score Weighted Side Plank Hold:Under 30: 0.12× BW score30–39: 0.114× BW score40–49: 0.1056× BW score50–59: 0.0936× BW score60+: 0.078× BW score | Weighted Plank Hold:Under 30: 0.32× BW score30–39: 0.304× BW score40–49: 0.2816× BW score50–59: 0.2496× BW score60+: 0.208× BW score Weighted Side Plank Hold:Under 30: 0.22× BW score30–39: 0.209× BW score40–49: 0.1936× BW score50–59: 0.1716× BW score60+: 0.143× BW score | Weighted Plank Hold:Under 30: 0.5× BW score30–39: 0.475× BW score40–49: 0.44× BW score50–59: 0.39× BW score60+: 0.325× BW score Weighted Side Plank Hold:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score |
| 190 lb 86.2 kg | Weighted Plank Hold:Under 30: 0.08× BW score30–39: 0.076× BW score40–49: 0.0704× BW score50–59: 0.0624× BW score60+: 0.052× BW score Weighted Side Plank Hold:Under 30: 0.05× BW score30–39: 0.0475× BW score40–49: 0.044× BW score50–59: 0.039× BW score60+: 0.0325× BW score | Weighted Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score Weighted Side Plank Hold:Under 30: 0.12× BW score30–39: 0.114× BW score40–49: 0.1056× BW score50–59: 0.0936× BW score60+: 0.078× BW score | Weighted Plank Hold:Under 30: 0.32× BW score30–39: 0.304× BW score40–49: 0.2816× BW score50–59: 0.2496× BW score60+: 0.208× BW score Weighted Side Plank Hold:Under 30: 0.22× BW score30–39: 0.209× BW score40–49: 0.1936× BW score50–59: 0.1716× BW score60+: 0.143× BW score | Weighted Plank Hold:Under 30: 0.5× BW score30–39: 0.475× BW score40–49: 0.44× BW score50–59: 0.39× BW score60+: 0.325× BW score Weighted Side Plank Hold:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score |
| 200 lb 90.7 kg | Weighted Plank Hold:Under 30: 0.08× BW score30–39: 0.076× BW score40–49: 0.0704× BW score50–59: 0.0624× BW score60+: 0.052× BW score Weighted Side Plank Hold:Under 30: 0.05× BW score30–39: 0.0475× BW score40–49: 0.044× BW score50–59: 0.039× BW score60+: 0.0325× BW score | Weighted Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score Weighted Side Plank Hold:Under 30: 0.12× BW score30–39: 0.114× BW score40–49: 0.1056× BW score50–59: 0.0936× BW score60+: 0.078× BW score | Weighted Plank Hold:Under 30: 0.32× BW score30–39: 0.304× BW score40–49: 0.2816× BW score50–59: 0.2496× BW score60+: 0.208× BW score Weighted Side Plank Hold:Under 30: 0.22× BW score30–39: 0.209× BW score40–49: 0.1936× BW score50–59: 0.1716× BW score60+: 0.143× BW score | Weighted Plank Hold:Under 30: 0.5× BW score30–39: 0.475× BW score40–49: 0.44× BW score50–59: 0.39× BW score60+: 0.325× BW score Weighted Side Plank Hold:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score |
| 210 lb 95.3 kg | Weighted Plank Hold:Under 30: 0.08× BW score30–39: 0.076× BW score40–49: 0.0704× BW score50–59: 0.0624× BW score60+: 0.052× BW score Weighted Side Plank Hold:Under 30: 0.05× BW score30–39: 0.0475× BW score40–49: 0.044× BW score50–59: 0.039× BW score60+: 0.0325× BW score | Weighted Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score Weighted Side Plank Hold:Under 30: 0.12× BW score30–39: 0.114× BW score40–49: 0.1056× BW score50–59: 0.0936× BW score60+: 0.078× BW score | Weighted Plank Hold:Under 30: 0.32× BW score30–39: 0.304× BW score40–49: 0.2816× BW score50–59: 0.2496× BW score60+: 0.208× BW score Weighted Side Plank Hold:Under 30: 0.22× BW score30–39: 0.209× BW score40–49: 0.1936× BW score50–59: 0.1716× BW score60+: 0.143× BW score | Weighted Plank Hold:Under 30: 0.5× BW score30–39: 0.475× BW score40–49: 0.44× BW score50–59: 0.39× BW score60+: 0.325× BW score Weighted Side Plank Hold:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score |
| 220 lb 99.8 kg | Weighted Plank Hold:Under 30: 0.08× BW score30–39: 0.076× BW score40–49: 0.0704× BW score50–59: 0.0624× BW score60+: 0.052× BW score Weighted Side Plank Hold:Under 30: 0.05× BW score30–39: 0.0475× BW score40–49: 0.044× BW score50–59: 0.039× BW score60+: 0.0325× BW score | Weighted Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score Weighted Side Plank Hold:Under 30: 0.12× BW score30–39: 0.114× BW score40–49: 0.1056× BW score50–59: 0.0936× BW score60+: 0.078× BW score | Weighted Plank Hold:Under 30: 0.32× BW score30–39: 0.304× BW score40–49: 0.2816× BW score50–59: 0.2496× BW score60+: 0.208× BW score Weighted Side Plank Hold:Under 30: 0.22× BW score30–39: 0.209× BW score40–49: 0.1936× BW score50–59: 0.1716× BW score60+: 0.143× BW score | Weighted Plank Hold:Under 30: 0.5× BW score30–39: 0.475× BW score40–49: 0.44× BW score50–59: 0.39× BW score60+: 0.325× BW score Weighted Side Plank Hold:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score |
| 230 lb 104.3 kg | Weighted Plank Hold:Under 30: 0.08× BW score30–39: 0.076× BW score40–49: 0.0704× BW score50–59: 0.0624× BW score60+: 0.052× BW score Weighted Side Plank Hold:Under 30: 0.05× BW score30–39: 0.0475× BW score40–49: 0.044× BW score50–59: 0.039× BW score60+: 0.0325× BW score | Weighted Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score Weighted Side Plank Hold:Under 30: 0.12× BW score30–39: 0.114× BW score40–49: 0.1056× BW score50–59: 0.0936× BW score60+: 0.078× BW score | Weighted Plank Hold:Under 30: 0.32× BW score30–39: 0.304× BW score40–49: 0.2816× BW score50–59: 0.2496× BW score60+: 0.208× BW score Weighted Side Plank Hold:Under 30: 0.22× BW score30–39: 0.209× BW score40–49: 0.1936× BW score50–59: 0.1716× BW score60+: 0.143× BW score | Weighted Plank Hold:Under 30: 0.5× BW score30–39: 0.475× BW score40–49: 0.44× BW score50–59: 0.39× BW score60+: 0.325× BW score Weighted Side Plank Hold:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score |
| 240 lb 108.9 kg | Weighted Plank Hold:Under 30: 0.08× BW score30–39: 0.076× BW score40–49: 0.0704× BW score50–59: 0.0624× BW score60+: 0.052× BW score Weighted Side Plank Hold:Under 30: 0.05× BW score30–39: 0.0475× BW score40–49: 0.044× BW score50–59: 0.039× BW score60+: 0.0325× BW score | Weighted Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score Weighted Side Plank Hold:Under 30: 0.12× BW score30–39: 0.114× BW score40–49: 0.1056× BW score50–59: 0.0936× BW score60+: 0.078× BW score | Weighted Plank Hold:Under 30: 0.32× BW score30–39: 0.304× BW score40–49: 0.2816× BW score50–59: 0.2496× BW score60+: 0.208× BW score Weighted Side Plank Hold:Under 30: 0.22× BW score30–39: 0.209× BW score40–49: 0.1936× BW score50–59: 0.1716× BW score60+: 0.143× BW score | Weighted Plank Hold:Under 30: 0.5× BW score30–39: 0.475× BW score40–49: 0.44× BW score50–59: 0.39× BW score60+: 0.325× BW score Weighted Side Plank Hold:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score |
| 250 lb 113.4 kg | Weighted Plank Hold:Under 30: 0.08× BW score30–39: 0.076× BW score40–49: 0.0704× BW score50–59: 0.0624× BW score60+: 0.052× BW score Weighted Side Plank Hold:Under 30: 0.05× BW score30–39: 0.0475× BW score40–49: 0.044× BW score50–59: 0.039× BW score60+: 0.0325× BW score | Weighted Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score Weighted Side Plank Hold:Under 30: 0.12× BW score30–39: 0.114× BW score40–49: 0.1056× BW score50–59: 0.0936× BW score60+: 0.078× BW score | Weighted Plank Hold:Under 30: 0.32× BW score30–39: 0.304× BW score40–49: 0.2816× BW score50–59: 0.2496× BW score60+: 0.208× BW score Weighted Side Plank Hold:Under 30: 0.22× BW score30–39: 0.209× BW score40–49: 0.1936× BW score50–59: 0.1716× BW score60+: 0.143× BW score | Weighted Plank Hold:Under 30: 0.5× BW score30–39: 0.475× BW score40–49: 0.44× BW score50–59: 0.39× BW score60+: 0.325× BW score Weighted Side Plank Hold:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score |
| 260 lb 117.9 kg | Weighted Plank Hold:Under 30: 0.08× BW score30–39: 0.076× BW score40–49: 0.0704× BW score50–59: 0.0624× BW score60+: 0.052× BW score Weighted Side Plank Hold:Under 30: 0.05× BW score30–39: 0.0475× BW score40–49: 0.044× BW score50–59: 0.039× BW score60+: 0.0325× BW score | Weighted Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score Weighted Side Plank Hold:Under 30: 0.12× BW score30–39: 0.114× BW score40–49: 0.1056× BW score50–59: 0.0936× BW score60+: 0.078× BW score | Weighted Plank Hold:Under 30: 0.32× BW score30–39: 0.304× BW score40–49: 0.2816× BW score50–59: 0.2496× BW score60+: 0.208× BW score Weighted Side Plank Hold:Under 30: 0.22× BW score30–39: 0.209× BW score40–49: 0.1936× BW score50–59: 0.1716× BW score60+: 0.143× BW score | Weighted Plank Hold:Under 30: 0.5× BW score30–39: 0.475× BW score40–49: 0.44× BW score50–59: 0.39× BW score60+: 0.325× BW score Weighted Side Plank Hold:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score |
| 270 lb 122.5 kg | Weighted Plank Hold:Under 30: 0.08× BW score30–39: 0.076× BW score40–49: 0.0704× BW score50–59: 0.0624× BW score60+: 0.052× BW score Weighted Side Plank Hold:Under 30: 0.05× BW score30–39: 0.0475× BW score40–49: 0.044× BW score50–59: 0.039× BW score60+: 0.0325× BW score | Weighted Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score Weighted Side Plank Hold:Under 30: 0.12× BW score30–39: 0.114× BW score40–49: 0.1056× BW score50–59: 0.0936× BW score60+: 0.078× BW score | Weighted Plank Hold:Under 30: 0.32× BW score30–39: 0.304× BW score40–49: 0.2816× BW score50–59: 0.2496× BW score60+: 0.208× BW score Weighted Side Plank Hold:Under 30: 0.22× BW score30–39: 0.209× BW score40–49: 0.1936× BW score50–59: 0.1716× BW score60+: 0.143× BW score | Weighted Plank Hold:Under 30: 0.5× BW score30–39: 0.475× BW score40–49: 0.44× BW score50–59: 0.39× BW score60+: 0.325× BW score Weighted Side Plank Hold:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score |
| 280 lb 127 kg | Weighted Plank Hold:Under 30: 0.08× BW score30–39: 0.076× BW score40–49: 0.0704× BW score50–59: 0.0624× BW score60+: 0.052× BW score Weighted Side Plank Hold:Under 30: 0.05× BW score30–39: 0.0475× BW score40–49: 0.044× BW score50–59: 0.039× BW score60+: 0.0325× BW score | Weighted Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score Weighted Side Plank Hold:Under 30: 0.12× BW score30–39: 0.114× BW score40–49: 0.1056× BW score50–59: 0.0936× BW score60+: 0.078× BW score | Weighted Plank Hold:Under 30: 0.32× BW score30–39: 0.304× BW score40–49: 0.2816× BW score50–59: 0.2496× BW score60+: 0.208× BW score Weighted Side Plank Hold:Under 30: 0.22× BW score30–39: 0.209× BW score40–49: 0.1936× BW score50–59: 0.1716× BW score60+: 0.143× BW score | Weighted Plank Hold:Under 30: 0.5× BW score30–39: 0.475× BW score40–49: 0.44× BW score50–59: 0.39× BW score60+: 0.325× BW score Weighted Side Plank Hold:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score |
| 290 lb 131.5 kg | Weighted Plank Hold:Under 30: 0.08× BW score30–39: 0.076× BW score40–49: 0.0704× BW score50–59: 0.0624× BW score60+: 0.052× BW score Weighted Side Plank Hold:Under 30: 0.05× BW score30–39: 0.0475× BW score40–49: 0.044× BW score50–59: 0.039× BW score60+: 0.0325× BW score | Weighted Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score Weighted Side Plank Hold:Under 30: 0.12× BW score30–39: 0.114× BW score40–49: 0.1056× BW score50–59: 0.0936× BW score60+: 0.078× BW score | Weighted Plank Hold:Under 30: 0.32× BW score30–39: 0.304× BW score40–49: 0.2816× BW score50–59: 0.2496× BW score60+: 0.208× BW score Weighted Side Plank Hold:Under 30: 0.22× BW score30–39: 0.209× BW score40–49: 0.1936× BW score50–59: 0.1716× BW score60+: 0.143× BW score | Weighted Plank Hold:Under 30: 0.5× BW score30–39: 0.475× BW score40–49: 0.44× BW score50–59: 0.39× BW score60+: 0.325× BW score Weighted Side Plank Hold:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score |
| 300 lb 136.1 kg | Weighted Plank Hold:Under 30: 0.08× BW score30–39: 0.076× BW score40–49: 0.0704× BW score50–59: 0.0624× BW score60+: 0.052× BW score Weighted Side Plank Hold:Under 30: 0.05× BW score30–39: 0.0475× BW score40–49: 0.044× BW score50–59: 0.039× BW score60+: 0.0325× BW score | Weighted Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score Weighted Side Plank Hold:Under 30: 0.12× BW score30–39: 0.114× BW score40–49: 0.1056× BW score50–59: 0.0936× BW score60+: 0.078× BW score | Weighted Plank Hold:Under 30: 0.32× BW score30–39: 0.304× BW score40–49: 0.2816× BW score50–59: 0.2496× BW score60+: 0.208× BW score Weighted Side Plank Hold:Under 30: 0.22× BW score30–39: 0.209× BW score40–49: 0.1936× BW score50–59: 0.1716× BW score60+: 0.143× BW score | Weighted Plank Hold:Under 30: 0.5× BW score30–39: 0.475× BW score40–49: 0.44× BW score50–59: 0.39× BW score60+: 0.325× BW score Weighted Side Plank Hold:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score |
Women’s Weighted 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.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Weighted Plank Hold:Under 30: 0.06× BW score30–39: 0.057× BW score40–49: 0.0528× BW score50–59: 0.0468× BW score60+: 0.039× BW score Weighted Side Plank Hold:Under 30: 0.04× BW score30–39: 0.038× BW score40–49: 0.0352× BW score50–59: 0.0312× BW score60+: 0.026× BW score | Weighted Plank Hold:Under 30: 0.14× BW score30–39: 0.133× BW score40–49: 0.1232× BW score50–59: 0.1092× BW score60+: 0.091× BW score Weighted Side Plank Hold:Under 30: 0.1× BW score30–39: 0.095× BW score40–49: 0.088× BW score50–59: 0.078× BW score60+: 0.065× BW score | Weighted Plank Hold:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score Weighted Side Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score | Weighted Plank Hold:Under 30: 0.4× BW score30–39: 0.38× BW score40–49: 0.352× BW score50–59: 0.312× BW score60+: 0.26× BW score Weighted Side Plank Hold:Under 30: 0.28× BW score30–39: 0.266× BW score40–49: 0.2464× BW score50–59: 0.2184× BW score60+: 0.182× BW score |
| 110 lb 49.9 kg | Weighted Plank Hold:Under 30: 0.06× BW score30–39: 0.057× BW score40–49: 0.0528× BW score50–59: 0.0468× BW score60+: 0.039× BW score Weighted Side Plank Hold:Under 30: 0.04× BW score30–39: 0.038× BW score40–49: 0.0352× BW score50–59: 0.0312× BW score60+: 0.026× BW score | Weighted Plank Hold:Under 30: 0.14× BW score30–39: 0.133× BW score40–49: 0.1232× BW score50–59: 0.1092× BW score60+: 0.091× BW score Weighted Side Plank Hold:Under 30: 0.1× BW score30–39: 0.095× BW score40–49: 0.088× BW score50–59: 0.078× BW score60+: 0.065× BW score | Weighted Plank Hold:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score Weighted Side Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score | Weighted Plank Hold:Under 30: 0.4× BW score30–39: 0.38× BW score40–49: 0.352× BW score50–59: 0.312× BW score60+: 0.26× BW score Weighted Side Plank Hold:Under 30: 0.28× BW score30–39: 0.266× BW score40–49: 0.2464× BW score50–59: 0.2184× BW score60+: 0.182× BW score |
| 120 lb 54.4 kg | Weighted Plank Hold:Under 30: 0.06× BW score30–39: 0.057× BW score40–49: 0.0528× BW score50–59: 0.0468× BW score60+: 0.039× BW score Weighted Side Plank Hold:Under 30: 0.04× BW score30–39: 0.038× BW score40–49: 0.0352× BW score50–59: 0.0312× BW score60+: 0.026× BW score | Weighted Plank Hold:Under 30: 0.14× BW score30–39: 0.133× BW score40–49: 0.1232× BW score50–59: 0.1092× BW score60+: 0.091× BW score Weighted Side Plank Hold:Under 30: 0.1× BW score30–39: 0.095× BW score40–49: 0.088× BW score50–59: 0.078× BW score60+: 0.065× BW score | Weighted Plank Hold:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score Weighted Side Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score | Weighted Plank Hold:Under 30: 0.4× BW score30–39: 0.38× BW score40–49: 0.352× BW score50–59: 0.312× BW score60+: 0.26× BW score Weighted Side Plank Hold:Under 30: 0.28× BW score30–39: 0.266× BW score40–49: 0.2464× BW score50–59: 0.2184× BW score60+: 0.182× BW score |
| 130 lb 59 kg | Weighted Plank Hold:Under 30: 0.06× BW score30–39: 0.057× BW score40–49: 0.0528× BW score50–59: 0.0468× BW score60+: 0.039× BW score Weighted Side Plank Hold:Under 30: 0.04× BW score30–39: 0.038× BW score40–49: 0.0352× BW score50–59: 0.0312× BW score60+: 0.026× BW score | Weighted Plank Hold:Under 30: 0.14× BW score30–39: 0.133× BW score40–49: 0.1232× BW score50–59: 0.1092× BW score60+: 0.091× BW score Weighted Side Plank Hold:Under 30: 0.1× BW score30–39: 0.095× BW score40–49: 0.088× BW score50–59: 0.078× BW score60+: 0.065× BW score | Weighted Plank Hold:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score Weighted Side Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score | Weighted Plank Hold:Under 30: 0.4× BW score30–39: 0.38× BW score40–49: 0.352× BW score50–59: 0.312× BW score60+: 0.26× BW score Weighted Side Plank Hold:Under 30: 0.28× BW score30–39: 0.266× BW score40–49: 0.2464× BW score50–59: 0.2184× BW score60+: 0.182× BW score |
| 140 lb 63.5 kg | Weighted Plank Hold:Under 30: 0.06× BW score30–39: 0.057× BW score40–49: 0.0528× BW score50–59: 0.0468× BW score60+: 0.039× BW score Weighted Side Plank Hold:Under 30: 0.04× BW score30–39: 0.038× BW score40–49: 0.0352× BW score50–59: 0.0312× BW score60+: 0.026× BW score | Weighted Plank Hold:Under 30: 0.14× BW score30–39: 0.133× BW score40–49: 0.1232× BW score50–59: 0.1092× BW score60+: 0.091× BW score Weighted Side Plank Hold:Under 30: 0.1× BW score30–39: 0.095× BW score40–49: 0.088× BW score50–59: 0.078× BW score60+: 0.065× BW score | Weighted Plank Hold:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score Weighted Side Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score | Weighted Plank Hold:Under 30: 0.4× BW score30–39: 0.38× BW score40–49: 0.352× BW score50–59: 0.312× BW score60+: 0.26× BW score Weighted Side Plank Hold:Under 30: 0.28× BW score30–39: 0.266× BW score40–49: 0.2464× BW score50–59: 0.2184× BW score60+: 0.182× BW score |
| 150 lb 68 kg | Weighted Plank Hold:Under 30: 0.06× BW score30–39: 0.057× BW score40–49: 0.0528× BW score50–59: 0.0468× BW score60+: 0.039× BW score Weighted Side Plank Hold:Under 30: 0.04× BW score30–39: 0.038× BW score40–49: 0.0352× BW score50–59: 0.0312× BW score60+: 0.026× BW score | Weighted Plank Hold:Under 30: 0.14× BW score30–39: 0.133× BW score40–49: 0.1232× BW score50–59: 0.1092× BW score60+: 0.091× BW score Weighted Side Plank Hold:Under 30: 0.1× BW score30–39: 0.095× BW score40–49: 0.088× BW score50–59: 0.078× BW score60+: 0.065× BW score | Weighted Plank Hold:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score Weighted Side Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score | Weighted Plank Hold:Under 30: 0.4× BW score30–39: 0.38× BW score40–49: 0.352× BW score50–59: 0.312× BW score60+: 0.26× BW score Weighted Side Plank Hold:Under 30: 0.28× BW score30–39: 0.266× BW score40–49: 0.2464× BW score50–59: 0.2184× BW score60+: 0.182× BW score |
| 160 lb 72.6 kg | Weighted Plank Hold:Under 30: 0.06× BW score30–39: 0.057× BW score40–49: 0.0528× BW score50–59: 0.0468× BW score60+: 0.039× BW score Weighted Side Plank Hold:Under 30: 0.04× BW score30–39: 0.038× BW score40–49: 0.0352× BW score50–59: 0.0312× BW score60+: 0.026× BW score | Weighted Plank Hold:Under 30: 0.14× BW score30–39: 0.133× BW score40–49: 0.1232× BW score50–59: 0.1092× BW score60+: 0.091× BW score Weighted Side Plank Hold:Under 30: 0.1× BW score30–39: 0.095× BW score40–49: 0.088× BW score50–59: 0.078× BW score60+: 0.065× BW score | Weighted Plank Hold:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score Weighted Side Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score | Weighted Plank Hold:Under 30: 0.4× BW score30–39: 0.38× BW score40–49: 0.352× BW score50–59: 0.312× BW score60+: 0.26× BW score Weighted Side Plank Hold:Under 30: 0.28× BW score30–39: 0.266× BW score40–49: 0.2464× BW score50–59: 0.2184× BW score60+: 0.182× BW score |
| 170 lb 77.1 kg | Weighted Plank Hold:Under 30: 0.06× BW score30–39: 0.057× BW score40–49: 0.0528× BW score50–59: 0.0468× BW score60+: 0.039× BW score Weighted Side Plank Hold:Under 30: 0.04× BW score30–39: 0.038× BW score40–49: 0.0352× BW score50–59: 0.0312× BW score60+: 0.026× BW score | Weighted Plank Hold:Under 30: 0.14× BW score30–39: 0.133× BW score40–49: 0.1232× BW score50–59: 0.1092× BW score60+: 0.091× BW score Weighted Side Plank Hold:Under 30: 0.1× BW score30–39: 0.095× BW score40–49: 0.088× BW score50–59: 0.078× BW score60+: 0.065× BW score | Weighted Plank Hold:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score Weighted Side Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score | Weighted Plank Hold:Under 30: 0.4× BW score30–39: 0.38× BW score40–49: 0.352× BW score50–59: 0.312× BW score60+: 0.26× BW score Weighted Side Plank Hold:Under 30: 0.28× BW score30–39: 0.266× BW score40–49: 0.2464× BW score50–59: 0.2184× BW score60+: 0.182× BW score |
| 180 lb 81.6 kg | Weighted Plank Hold:Under 30: 0.06× BW score30–39: 0.057× BW score40–49: 0.0528× BW score50–59: 0.0468× BW score60+: 0.039× BW score Weighted Side Plank Hold:Under 30: 0.04× BW score30–39: 0.038× BW score40–49: 0.0352× BW score50–59: 0.0312× BW score60+: 0.026× BW score | Weighted Plank Hold:Under 30: 0.14× BW score30–39: 0.133× BW score40–49: 0.1232× BW score50–59: 0.1092× BW score60+: 0.091× BW score Weighted Side Plank Hold:Under 30: 0.1× BW score30–39: 0.095× BW score40–49: 0.088× BW score50–59: 0.078× BW score60+: 0.065× BW score | Weighted Plank Hold:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score Weighted Side Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score | Weighted Plank Hold:Under 30: 0.4× BW score30–39: 0.38× BW score40–49: 0.352× BW score50–59: 0.312× BW score60+: 0.26× BW score Weighted Side Plank Hold:Under 30: 0.28× BW score30–39: 0.266× BW score40–49: 0.2464× BW score50–59: 0.2184× BW score60+: 0.182× BW score |
| 190 lb 86.2 kg | Weighted Plank Hold:Under 30: 0.06× BW score30–39: 0.057× BW score40–49: 0.0528× BW score50–59: 0.0468× BW score60+: 0.039× BW score Weighted Side Plank Hold:Under 30: 0.04× BW score30–39: 0.038× BW score40–49: 0.0352× BW score50–59: 0.0312× BW score60+: 0.026× BW score | Weighted Plank Hold:Under 30: 0.14× BW score30–39: 0.133× BW score40–49: 0.1232× BW score50–59: 0.1092× BW score60+: 0.091× BW score Weighted Side Plank Hold:Under 30: 0.1× BW score30–39: 0.095× BW score40–49: 0.088× BW score50–59: 0.078× BW score60+: 0.065× BW score | Weighted Plank Hold:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score Weighted Side Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score | Weighted Plank Hold:Under 30: 0.4× BW score30–39: 0.38× BW score40–49: 0.352× BW score50–59: 0.312× BW score60+: 0.26× BW score Weighted Side Plank Hold:Under 30: 0.28× BW score30–39: 0.266× BW score40–49: 0.2464× BW score50–59: 0.2184× BW score60+: 0.182× BW score |
| 200 lb 90.7 kg | Weighted Plank Hold:Under 30: 0.06× BW score30–39: 0.057× BW score40–49: 0.0528× BW score50–59: 0.0468× BW score60+: 0.039× BW score Weighted Side Plank Hold:Under 30: 0.04× BW score30–39: 0.038× BW score40–49: 0.0352× BW score50–59: 0.0312× BW score60+: 0.026× BW score | Weighted Plank Hold:Under 30: 0.14× BW score30–39: 0.133× BW score40–49: 0.1232× BW score50–59: 0.1092× BW score60+: 0.091× BW score Weighted Side Plank Hold:Under 30: 0.1× BW score30–39: 0.095× BW score40–49: 0.088× BW score50–59: 0.078× BW score60+: 0.065× BW score | Weighted Plank Hold:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score Weighted Side Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score | Weighted Plank Hold:Under 30: 0.4× BW score30–39: 0.38× BW score40–49: 0.352× BW score50–59: 0.312× BW score60+: 0.26× BW score Weighted Side Plank Hold:Under 30: 0.28× BW score30–39: 0.266× BW score40–49: 0.2464× BW score50–59: 0.2184× BW score60+: 0.182× BW score |
| 210 lb 95.3 kg | Weighted Plank Hold:Under 30: 0.06× BW score30–39: 0.057× BW score40–49: 0.0528× BW score50–59: 0.0468× BW score60+: 0.039× BW score Weighted Side Plank Hold:Under 30: 0.04× BW score30–39: 0.038× BW score40–49: 0.0352× BW score50–59: 0.0312× BW score60+: 0.026× BW score | Weighted Plank Hold:Under 30: 0.14× BW score30–39: 0.133× BW score40–49: 0.1232× BW score50–59: 0.1092× BW score60+: 0.091× BW score Weighted Side Plank Hold:Under 30: 0.1× BW score30–39: 0.095× BW score40–49: 0.088× BW score50–59: 0.078× BW score60+: 0.065× BW score | Weighted Plank Hold:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score Weighted Side Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score | Weighted Plank Hold:Under 30: 0.4× BW score30–39: 0.38× BW score40–49: 0.352× BW score50–59: 0.312× BW score60+: 0.26× BW score Weighted Side Plank Hold:Under 30: 0.28× BW score30–39: 0.266× BW score40–49: 0.2464× BW score50–59: 0.2184× BW score60+: 0.182× BW score |
| 220 lb 99.8 kg | Weighted Plank Hold:Under 30: 0.06× BW score30–39: 0.057× BW score40–49: 0.0528× BW score50–59: 0.0468× BW score60+: 0.039× BW score Weighted Side Plank Hold:Under 30: 0.04× BW score30–39: 0.038× BW score40–49: 0.0352× BW score50–59: 0.0312× BW score60+: 0.026× BW score | Weighted Plank Hold:Under 30: 0.14× BW score30–39: 0.133× BW score40–49: 0.1232× BW score50–59: 0.1092× BW score60+: 0.091× BW score Weighted Side Plank Hold:Under 30: 0.1× BW score30–39: 0.095× BW score40–49: 0.088× BW score50–59: 0.078× BW score60+: 0.065× BW score | Weighted Plank Hold:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score Weighted Side Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score | Weighted Plank Hold:Under 30: 0.4× BW score30–39: 0.38× BW score40–49: 0.352× BW score50–59: 0.312× BW score60+: 0.26× BW score Weighted Side Plank Hold:Under 30: 0.28× BW score30–39: 0.266× BW score40–49: 0.2464× BW score50–59: 0.2184× BW score60+: 0.182× BW score |
| 230 lb 104.3 kg | Weighted Plank Hold:Under 30: 0.06× BW score30–39: 0.057× BW score40–49: 0.0528× BW score50–59: 0.0468× BW score60+: 0.039× BW score Weighted Side Plank Hold:Under 30: 0.04× BW score30–39: 0.038× BW score40–49: 0.0352× BW score50–59: 0.0312× BW score60+: 0.026× BW score | Weighted Plank Hold:Under 30: 0.14× BW score30–39: 0.133× BW score40–49: 0.1232× BW score50–59: 0.1092× BW score60+: 0.091× BW score Weighted Side Plank Hold:Under 30: 0.1× BW score30–39: 0.095× BW score40–49: 0.088× BW score50–59: 0.078× BW score60+: 0.065× BW score | Weighted Plank Hold:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score Weighted Side Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score | Weighted Plank Hold:Under 30: 0.4× BW score30–39: 0.38× BW score40–49: 0.352× BW score50–59: 0.312× BW score60+: 0.26× BW score Weighted Side Plank Hold:Under 30: 0.28× BW score30–39: 0.266× BW score40–49: 0.2464× BW score50–59: 0.2184× BW score60+: 0.182× BW score |
| 240 lb 108.9 kg | Weighted Plank Hold:Under 30: 0.06× BW score30–39: 0.057× BW score40–49: 0.0528× BW score50–59: 0.0468× BW score60+: 0.039× BW score Weighted Side Plank Hold:Under 30: 0.04× BW score30–39: 0.038× BW score40–49: 0.0352× BW score50–59: 0.0312× BW score60+: 0.026× BW score | Weighted Plank Hold:Under 30: 0.14× BW score30–39: 0.133× BW score40–49: 0.1232× BW score50–59: 0.1092× BW score60+: 0.091× BW score Weighted Side Plank Hold:Under 30: 0.1× BW score30–39: 0.095× BW score40–49: 0.088× BW score50–59: 0.078× BW score60+: 0.065× BW score | Weighted Plank Hold:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score Weighted Side Plank Hold:Under 30: 0.18× BW score30–39: 0.171× BW score40–49: 0.1584× BW score50–59: 0.1404× BW score60+: 0.117× BW score | Weighted Plank Hold:Under 30: 0.4× BW score30–39: 0.38× BW score40–49: 0.352× BW score50–59: 0.312× BW score60+: 0.26× BW score Weighted Side Plank Hold:Under 30: 0.28× BW score30–39: 0.266× BW score40–49: 0.2464× BW score50–59: 0.2184× BW score60+: 0.182× BW score |
How Your Weighted 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 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.
| Stage | What happens |
|---|---|
| Rate the weighted plank hold weighted hold | Preserve 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 hold | Preserve both external load and hold time, then use the exercise-specific normalized weighted-hold score. 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 Weighted Plank Hold and Weighted Side Plank Hold Standards Differ
What the men’s standards show:
Weighted Plank Hold Elite targets0.5× BW score → 0.325× BW score
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Weighted Side Plank Hold Elite targets0.35× BW score → 0.2275× 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 Plank Hold and Weighted Side Plank Hold Standards Differ
What the women’s standards show:
Weighted Plank Hold Elite targets0.4× BW score → 0.26× BW score
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Weighted Side Plank Hold Elite targets0.28× BW score → 0.182× 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 Plank Hold and Weighted Side Plank Hold Exercises Used by This Calculator
The calculator expects repeatable weighted 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 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 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. Shoulders, hips, knees, and ankles remain aligned; elbows/forearms and toes stay in position; load remains secure without partner support; hips do not sag or pike. 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 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.
Related Tools
- Weighted Plank Hold Strength Standards — View the individual Weighted Plank Hold standards and next strength-level target.
- Weighted Side Plank Hold Strength Standards — View the individual Weighted Side 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.
- Side Plank Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Copenhagen Plank Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Hollow Body Hold Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.