I Tried a 30-Day Plank Challenge — Here’s How It Reshaped My Core (and My Life)

If you are like most people, you hate planks as they feel like a special kind of torture. 

To be honest, I’m not a fan of core training either and find them boring. Like many lifters, I would rather do a few extra sets of compound exercises like squats and deadlifts instead of exercises such as leg raises to work my core. 

However, things changed when I started to experience major core strength discrepancies. Staying still during exercises like overhead presses and overhead triceps extensions was becoming increasingly challenging as my midline wobbled under pressure. This was a sign that I needed to fix things for the better. 

This is when I decided to face my nemesis head-on. Enter the 30-day plank challenge. 

Planks should be your go-to exercise if you’re trying to build a stronger core. Since this is a bodyweight movement, you can do them anywhere and at any time, making them highly accessible. Besides challenging your muscles, planks also demand significant mental grit and are excellent for people of all experience levels. 

In this article, I’ll take you over a week-by-week breakdown of my 30-day plank challenge, so you can learn from my experience and scale the program according to your unique goals.

Preparing for the Challenge: My Starting Point

As a personal trainer with over 17 years in the trenches, I know the importance of establishing a baseline before starting a new training regimen. Here is what I did:

• Although my plank PR was one minute and 15 seconds, I had set this a long time ago and didn’t want to use this as a benchmark for this challenge. 
• I performed basic core stability tests like holding a plank with proper form and side planks. This gave me enough data points about how to program this challenge for the best results.
• Since I was combining this 30-day planking challenge with my existing training programming, I decided to do them first thing in the morning to ensure it did not disrupt my daily routine.
• I used the timer app on my phone to time my planks. You could use a wall clock or a dedicated app, but make sure it doesn’t add any friction to your workouts.

The 30-Day Planking Journey: A Week-by-Week Breakdown

Here is a week-by-week breakdown of my 30-day planking journey, complete with the highs, the lows, and the lessons learned.

Week One: Initial Struggles, Soreness, and Adjusting Form 

Planks are an unassuming exercise to the untrained eye. After all, you just have to hold your body in a straight line. You realize the gravity of this exercise (pun intended) when you try it for the first time.

Day 1-2

Since I considered myself a core training beginner, I started with a humble one set of 20 seconds. I won’t lie; my core was shaking, my shoulders burned, and I was counting down the milliseconds by the 15-second mark.

Day 3-4

I had considerable delayed onset muscle soreness (DOMS) by Day Three. Nonetheless, I was able to increase my planking time to 25 seconds. I noticed my lower back firing up during this phase. My suspicion proved true when I noticed that I was letting my hips sag during the exercise to compensate for my weak core — a rookie planking mistake.

Day 5-7

I hit the 30-second mark by the end of the first week, which was a significant achievement for me. This also translated to a better performance in compound exercises like the overhead press due to improved stability.

Week Two: Building Endurance and Noticing Subtle Changes

While I was already experiencing the benefits of adding daily planking to my routine, I noticed that my recovery was not on point. To combat this, I added a daily stretching routine to my schedule to ease the core soreness and stiffness and improve my lower back flexibility.

Day 8-10

I kicked off the week with 45-second planks. While the first 30 seconds felt manageable, the last 15 were nothing short of a battle. The good news was that my core felt tighter and I was seeing a noticeable improvement in my posture.

Day 11-13

As a personal trainer, I can attest that endurance builds gradually and you must stay consistent and persistent to achieve your training objectives. Day 11 was a milestone for me as I completed my first one-minute plank. 

Day 14

You must focus on your breathing as you perform longer planks to stay focused, stable, and calm. Inhale deeply through the nose and exhale slowly through the mouth. 

To finish off the second week, I held my first 75-second plank. I’m happy to report that my form was solid, and I felt stronger than ever.

At this point, I’d also like to point out that I noticed an improvement in my shoulder and arm definition after all this planking. It was a welcome unexpected benefit that motivated me to push myself even harder in the next phase of this 30-day challenge.

Week Three: Mental Fatigue vs. Physical Breakthroughs

This phase was arguably the toughest mentally as the novelty had worn off and the daily grind of planking felt monotonous. Nonetheless, I pushed myself in each workout to ensure breakthroughs.

Day 15-17

I tried kicking off the week with a 90-second plank but could not hold it longer than 75 seconds. This was the first setback for me in this challenge. My motivation dipped a little but I was still focused on the long-term benefits of this challenge.

Plateaus are a part and parcel of strength training, and you should not get discouraged by them. In my case, I hit the 90-second mark on Day 17, which shows that consistency and discipline will get you to your goals sooner rather than later.

Day 18-21

I hit the coveted two-minute mark on the 18th day of this challenge and I was absolutely delighted. My core felt rock-solid and I was already witnessing an improvement in my compound exercise and daily performance.

Two minutes and 15 seconds was my plank PR by the end of the third week. 

Not many people talk about this, but holding a plank for over two minutes feels like an eternity. This could also be the reason why I started feeling a little mentally drained at the end of Week Three. To combat this, I added plank variations like side planks to the mix to keep things interesting.

Week Four: Confidence Surge and Mastering Advanced Variations

Now that my form was on point, and I was feeling great, it was time to step on the gas and push my limits.

Day 22-24

I added advanced variations like plank-to-push-ups and plank jacks to my planking routine in the fourth week to ensure consistent progress. Furthermore, these added an element of cardio to my routine, maximizing calorie expenditure and boosting my metabolism. A higher metabolic rate helps burn calories throughout the day, even when you are not physically active. (1)

My plank duration was up to two minutes and 30 seconds by the end of Day 24.

Day 25-27

Hitting the three-minute mark on the 25th day of this challenge was a surreal moment for me. I had started this challenge with the goal of planking for three minutes, but achieving it five days earlier signified that I did everything right. 

However, this wasn’t the time to rest on my laurels. I planned to push myself even harder for the remaining five days.

I also realized that my overall endurance improved during this program, and I was able to maintain a high intensity during physically intensive exercises for longer.

Day 28-30

My plank PR was up to three minutes and 15 seconds by Day 28 and my core felt bulletproof. I crushed my new goal of three minutes and 30 seconds on the final day of this challenge, proving that everything is possible if you are determined and have a realistic goal and plan to achieve it. 

How To Plank

Planking correctly can make a world of difference in your results. Here is how to do this exercise with the perfect form:

1. Get on all four on the floor. 
2. Place your elbows on the floor under your shoulders and your lower arms parallel. 
3. Extend your legs behind you so your body is in a straight line from head to toe.
4. Avoid looking up as it can strain your neck. 
5. Brace your core and hold this position for the recommended time. 

Results of the 30 Days of Planking Challenge

The results of this 30-day plan challenge were nothing short of transformative. Here is what you can expect:

Mental Shifts

• Gain Discipline: There will be days when you’ll feel like skipping a workout or even giving up entirely. Over time, this challenge will help you build unwavering commitment and consistency which will carryover to other things in your life.
• Mindfulness: Planks have a unique way of bending time. Even a one-minute plank can feel like an eternity. I used this as an opportunity to meditate. Focusing on my breath helped me experience unparalleled calm.

Physical Changes

• Better Posture: Planking regularly can strengthen the back and shoulders, eliminating the dreaded slouch. It helped improve my overall posture.
• Improved Aestehtics: My ab aesthetics improved significantly by end of this 30-day challenge. Planks engage the transverse abdominis muscles, creating a stronger and tighter midsection.
• Reduction in Lower Back Pain: I deal with occasional lower back discomfort, especially during long drives. I noticed a significant pain reduction after completing this challenge. I had heard that a stronger core can take pressure off your spine, but this program helped me experience it firsthand.

Conclusion

This 30-day plank challenge tested my physical endurance and mental grit but the results were far better than what I had expected. It improved my core stability, strength, and overall posture all with no more than 3.5 minutes of work daily.

Feel free to adapt and scale this challenge based on your current fitness levels. Progress, irrespective of how small it is, adds up over time. Best of luck!

References:

1. Kassiano, W., Nunes, J. P., Costa, B., Ribeiro, A. S., Schoenfeld, B. J., & Cyrino, E. S. (2022). Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review. Journal of strength and conditioning research, 36(6), 1753–1762. https://doi.org/10.1519/JSC.0000000000004258

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