Let me start by saying that no one needs to hold a plank for five hours—or even five minutes—to build strength. But for DonnaJean Wilde, the 61-year-old who held this epic plank, her goal was to beat her previous world record of 4 hours, 30 minutes and 11 seconds.

​
​

Wilde discovered she had an aptitude for planking about fifteen years ago, after breaking her wrist and needing some way to stay in shape while wearing a cast. Her initial hold was for a few minutes, suggesting that she was pretty strong to begin with. (She also holds the world record for the most push-ups completed by a woman in an hour—1,575!)

​
​

From there, she kept building her endurance, eventually working her way up to hours. When I read all this, I wasn't as impressed by the strength and physical endurance it would take to plank for five hours—though trust me, I'm definitely impressed—as by the mental endurance it must take.

​
​

As Wilde describes it, there's a point when the discomfort subsides and she enters something resembling an active state of rest. I find that fascinating. She also mentioned that one of her favorite things about planking is how easily she can multitask while doing it. In the beginning, she would read or look at her phone. But as her holds grew longer, she began taking online classes, eventually completing her master's degree in education.

​
​

Obviously, this woman is inspiring in ways that go well beyond her physical prowess. And she has some wonderful advice for anyone trying to commit to making healthy changes: Set a goal for yourself.

​
​

"If you have a goal, then you train," Wilde says. "That helps motivate you to stay active and stay a little bit competitive so that you can push yourself."

​
​

Now, your goal doesn't need to be holding a five-hour plank. In fact, unless you're hoping to break a world record, I can't think of a particularly good reason to attempt one. According to Harvard Health, even 10–30 seconds can be beneficial. You can always start with a short hold and repeat it a few times. As you get stronger, you can work toward 30–60 seconds. There's really no need to go past two minutes to build strength. Instead, make the exercise more challenging by changing your position, such as elevating your feet, or adding movement.

​
​

But wait—why would you want to plank at all?

​
​

Glad you asked! Planks do considerably more than challenge your abdominal muscles.

• They strengthen your entire core. That includes muscles in your abdomen, back, hips, and pelvis—not just the ones responsible for a six-pack.
• They improve stability. A stronger core helps you control your body's position, whether you're walking, lifting something heavy, or reaching for something overhead.
• They help support your spine. Stronger core muscles can improve posture and may help reduce certain kinds of lower-back discomfort.
• They build strength beyond your midsection. Your shoulders, arms, chest, and glutes all contribute to holding a good plank.
• They're adaptable. You can plank against a wall, on a countertop, from your knees, or on the floor. There's a version for nearly every fitness level.

And, of course, they give you an opportunity to practice doing something difficult for a little longer than you thought you could, which brings me back to DonnaJean Wilde. What I find most inspiring about her story is that she discovered something she was good at, became curious about how far she could take it, and spent fifteen years finding out.

​
​

Most of us aren't interested in breaking world records, but that doesn't mean we can't find satisfaction in discovering what we're capable of. Maybe it's holding a plank for 45 seconds when you used to manage only 15. Maybe it's doing your first full push-up. Or it could be getting up from the floor without using your hands.

​
​

The accomplishment doesn't have to be extraordinary to be meaningful. And fortunately, you don't need five hours to find out what you're capable of.

Wonderfulness Workouts always include some variation of a plank, but...

...I promise I won't ask you to hold one for five hours. What I will do is challenge your strength, build on what you can already do, and help you discover what you're capable of—all in 30-minute workouts that fit into your life.

​
​

Join us for four live, coached strength workouts each week, with options to make the exercises work for your body and your abilities. (There are videos for when you can’t join us on Zoom.)

​
​

​Find out more about The Wonderfulness Community​