Why Plank? The Case for the Plank & Why We Celebrate Planksgiving
There are a lot of exercises we could choose for a FIT Carrboro challenge. So why did we choose the elbow plank?
A plank requires no equipment, very little space, and almost no setup. It’s easy to understand, easy to measure, and when performed with consistent technique, it gives us a simple way to test trunk muscular endurance: how long you can maintain a strong, controlled position while your muscles continue doing their job.
And that’s exactly why we love it for our annual Planksgiving Challenge!
So…Why Plank?
The muscles of your trunk aren't there just to give you a visible six pack. Your core helps transfer force between your upper and lower body, stabilize your spine and pelvis, and maintain control while you move. Your core is involved in almost every activity of daily living that you do, including when you're carrying groceries, lifting a barbell, getting up from the floor, playing tennis, running, gardening, or simply standing and walking through your day.
You can read more about it in Lauren's 2022 blog post, Getting to the Core.
The plank is an isometric exercise, meaning your muscles are producing force without your joints moving through a large range of motion. Research has demonstrated substantial activation of the trunk musculature during plank testing, and studies have found that a standardized plank endurance test can be a valid and highly reliable way to assess global core endurance.
That doesn't mean your plank time tells us everything about your fitness, but it does tell us something. And because it's so simple, we can use it as a fun fitness benchmark for the studio.
It's a Test, Not a Competition…Except When It Is
At FIT Carrboro, we love fitness testing because it gives you a snapshot of where you are right now. Then you can train and test again.
And unlike many other fitness tests, the elbow plank requires:
No expensive equipment
No special athletic skills
No running
No jumping
No complicated technology
Very little space
Just you, a floor, and a timer
And if you train with Lauren, she will probably take a selfie with you while you do it (see photo of Kelly >)
Maybe your first plank is 45 seconds. Maybe it's 2 minutes. Maybe you're already thinking, "Lauren, I can definitely beat that." Well, that's the fun part!
A standardized test gives you a number you can come back to later. Improvements in that number can provide a small, concrete indication that your muscular endurance has improved.
The Science-y Part
A few important things to clarify: The plank primarily tests muscular endurance, not max strength. Holding a plank longer doesn't automatically mean someone is "stronger" than someone who holds it for less time. Body size, limb length, training history, technique, motivation, and familiarity with the test can all influence the result.
In fact, research on plank testing has found differences between groups with different training backgrounds, while also emphasizing the importance of standardized technique and familiarization. (PubMed)
And that's why we keep our Planksgiving Challenge simple. We are looking for how long you can maintain the position with good form, rather than how long you can hang on while your body slowly turns into a question mark or your butt lifts up to the ceiling.
How to Do a Plank
Here's the basic setup:
1. Start on your forearms and toes. Place your elbows underneath your shoulders.
2. Create one long line. Think about keeping your head, shoulders, hips, and heels aligned.
3. Brace your trunk. Gently tighten your abdominal muscles as if you're preparing for someone to give you a light poke in the stomach.
4. Squeeze your glutes. Your glutes help you maintain your position and prevent your hips from dropping.
5. Keep breathing! A plank is not a breath-holding contest. Take controlled breaths while maintaining your position.
6. Hold as long as you can maintain good technique.
What We're NOT Looking For:
Hips way up in the air
Lower back sagging toward the floor
Holding your breath
Shrugging your shoulders toward your ears
Continuing after you can no longer maintain the standard position
When your form goes, the test is over. And that's okay! The goal isn't to prove that you can suffer the longest. The goal is to get a useful, repeatable measurement of your current endurance.
And Now for the Important Part…
PLANKSGIVING 2026 IS COMING!
The contest begins November 1 and more information about categories and prizes will be posted soon.
Last year, our FIT Carrboro community really showed out. We had almost 60 plankers with a total plank time of nearly 184 minutes and an average time of 3 minutes 16 seconds. Ages ranged from 4 to 83! We had so many first time plankers last year, too. Plus, with the addition of the BINGO Cards, we were able to include even more names into the raffle prize pool.
Our 2025 overall winners were:
Karen 10:05
Kelly 10:01
Mia 9:15
Our all time record holders made it happen in 2024: Matt with 13 minutes and runner-up Mia with 12 minutes.
We're already wondering what 2026 is going to look like.
Will someone take the top spot?
Will Matt defend his title?
Will Mia make a comeback?
Will Karen casually hold a plank for 14 minutes and ruin everyone's day?
We have absolutely no idea.
But we can't wait to do it again!
You Don't Have to Be a "Plank Person"
This challenge is for everybody. If you've never done a plank before, this is your chance to find out where you are starting. If you already train regularly, it's an opportunity to test your trunk endurance. If you participated last year, you've got your own previous score to try and top.
Maybe your goal isn't to beat Matt's 13 minutes...Maybe it's to beat yourself! Maybe last year you held 45 seconds and this year you're going for 90. Maybe you want to make it to 3 minutes. Maybe you just want to get down on the floor with your FIT friends and see what happens. All of those count. Because it's all about asking:
"What can I do today that I couldn't do before?"
Ready to Get Started?
Keep an eye out for the Planksgiving 2026 challenge at FIT Carrboro starting on November 1 and come give it a shot! We'll help you get set up, make sure you're using good technique, start the clock, and cheer you on.
Happy Planksgiving!
Sources: Research on plank testing supports its use as a practical measure of trunk/core muscular endurance, particularly when the test is standardized and participants are familiarized with the protocol. A plank time should be viewed as one measure of fitness—not a complete assessment of strength, health, or athletic ability. (PubMed)
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