Bench Press48,718,584 lifts
The average Side Plank time is 44 seconds for men and 40 seconds for women. Compare your time by bodyweight and age below.
Male
Male Side Plank Standards
Entire Community
Time
| Strength Level | Time |
|---|---|
| Beginner | 6 s |
| Novice | 24 s |
| Intermediate | 44 s |
| Advanced | 69 s |
| Elite | 95 s |
How long should I be able to do Side Plank?
What is the average Side Plank time? The average Side Plank time for a male lifter is 44 seconds. This makes you Intermediate on Strength Level and is a very impressive achievement.
By Weight and Age
By Bodyweight
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 110 | 1 s | 25 s | 50 s | 82 s | 114 s |
| 120 | 3 s | 25 s | 50 s | 80 s | 111 s |
| 130 | 5 s | 26 s | 50 s | 78 s | 108 s |
| 140 | 6 s | 26 s | 49 s | 76 s | 105 s |
| 150 | 7 s | 26 s | 48 s | 74 s | 102 s |
| 160 | 7 s | 25 s | 47 s | 72 s | 98 s |
| 170 | 7 s | 25 s | 45 s | 70 s | 95 s |
| 180 | 7 s | 25 s | 44 s | 68 s | 92 s |
| 190 | 7 s | 24 s | 43 s | 65 s | 89 s |
| 200 | 6 s | 23 s | 41 s | 63 s | 86 s |
| 210 | 6 s | 23 s | 40 s | 61 s | 83 s |
| 220 | 5 s | 22 s | 38 s | 59 s | 80 s |
| 230 | 5 s | 21 s | 37 s | 57 s | 78 s |
| 240 | 4 s | 20 s | 35 s | 55 s | 75 s |
| 250 | 3 s | 20 s | 34 s | 53 s | 73 s |
| 260 | 3 s | 19 s | 33 s | 51 s | 70 s |
| 270 | 2 s | 18 s | 31 s | 49 s | 68 s |
| 280 | 1 s | 17 s | 30 s | 48 s | 66 s |
| 290 | 1 s | 16 s | 29 s | 46 s | 64 s |
| 300 | 1 s | 15 s | 28 s | 44 s | 62 s |
| 310 | 1 s | 14 s | 27 s | 43 s | 60 s |
By Age
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 5 s | 21 s | 38 s | 59 s | 81 s |
| 20 | 6 s | 24 s | 43 s | 67 s | 93 s |
| 25 | 6 s | 24 s | 44 s | 69 s | 95 s |
| 30 | 6 s | 24 s | 44 s | 69 s | 95 s |
| 35 | 6 s | 24 s | 44 s | 69 s | 95 s |
| 40 | 6 s | 24 s | 44 s | 69 s | 95 s |
| 45 | 6 s | 24 s | 44 s | 69 s | 95 s |
| 50 | 6 s | 24 s | 44 s | 69 s | 95 s |
| 55 | 6 s | 22 s | 41 s | 63 s | 88 s |
| 60 | 5 s | 21 s | 38 s | 59 s | 81 s |
| 65 | 5 s | 19 s | 35 s | 55 s | 76 s |
| 70 | 5 s | 18 s | 33 s | 51 s | 71 s |
| 75 | 4 s | 17 s | 31 s | 48 s | 67 s |
| 80 | 4 s | 16 s | 29 s | 45 s | 63 s |
| 85 | 4 s | 15 s | 28 s | 43 s | 59 s |
| 90 | 4 s | 15 s | 26 s | 41 s | 56 s |
Female
Female Side Plank Standards
Entire Community
Time
| Strength Level | Time |
|---|---|
| Beginner | 9 s |
| Novice | 24 s |
| Intermediate | 40 s |
| Advanced | 61 s |
| Elite | 83 s |
How long should I be able to do Side Plank?
What is the average Side Plank time? The average Side Plank time for a female lifter is 40 seconds. This makes you Intermediate on Strength Level and is a very impressive achievement.
By Weight and Age
By Bodyweight
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 90 | 9 s | 28 s | 50 s | 77 s | 104 s |
| 100 | 11 s | 28 s | 49 s | 74 s | 99 s |
| 110 | 11 s | 27 s | 48 s | 71 s | 95 s |
| 120 | 11 s | 27 s | 46 s | 68 s | 91 s |
| 130 | 11 s | 26 s | 44 s | 65 s | 86 s |
| 140 | 10 s | 25 s | 42 s | 62 s | 82 s |
| 150 | 9 s | 24 s | 40 s | 59 s | 79 s |
| 160 | 9 s | 23 s | 37 s | 56 s | 75 s |
| 170 | 8 s | 22 s | 35 s | 53 s | 71 s |
| 180 | 7 s | 21 s | 33 s | 51 s | 68 s |
| 190 | 5 s | 19 s | 31 s | 48 s | 65 s |
| 200 | 4 s | 18 s | 30 s | 46 s | 62 s |
| 210 | 3 s | 17 s | 28 s | 43 s | 59 s |
| 220 | 2 s | 16 s | 27 s | 41 s | 56 s |
| 230 | 1 s | 14 s | 26 s | 39 s | 53 s |
| 240 | 1 s | 13 s | 25 s | 37 s | 51 s |
| 250 | 1 s | 12 s | 23 s | 35 s | 48 s |
| 260 | 1 s | 10 s | 22 s | 33 s | 46 s |
By Age
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 7 s | 20 s | 34 s | 52 s | 71 s |
| 20 | 8 s | 23 s | 39 s | 59 s | 81 s |
| 25 | 9 s | 24 s | 40 s | 61 s | 83 s |
| 30 | 9 s | 24 s | 40 s | 61 s | 83 s |
| 35 | 9 s | 24 s | 40 s | 61 s | 83 s |
| 40 | 9 s | 24 s | 40 s | 61 s | 83 s |
| 45 | 9 s | 24 s | 40 s | 61 s | 83 s |
| 50 | 9 s | 24 s | 40 s | 61 s | 83 s |
| 55 | 8 s | 22 s | 37 s | 56 s | 76 s |
| 60 | 7 s | 20 s | 34 s | 52 s | 71 s |
| 65 | 7 s | 19 s | 32 s | 48 s | 66 s |
| 70 | 7 s | 18 s | 30 s | 45 s | 62 s |
| 75 | 6 s | 17 s | 28 s | 42 s | 58 s |
| 80 | 6 s | 16 s | 26 s | 40 s | 55 s |
| 85 | 6 s | 15 s | 25 s | 38 s | 52 s |
| 90 | 5 s | 14 s | 24 s | 36 s | 49 s |
Rate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.
What do the strength standards mean?
| Beginner | Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month. |
|---|---|
| Novice | Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months. |
| Intermediate | Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years. |
| Advanced | Stronger than 80% of lifters. An advanced lifter has progressed for over five years. |
| Elite | Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports. |
Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.
Data behind the Side Plank strength standards
Strength Level analysed 1,827 qualifying results from 13,692 community lifts to produce our Side Plank strength standards. We will continue to update them as more community data becomes available. See our standards timeline.
| Community lifts | 13,692 |
|---|---|
| Qualifying results | 1,827 |
| Male results | 1,291 |
| Female results | 536 |
| Data start | |
| Data cutoff |
Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.
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