How to do the Weighted Plank
Get into a forearm plank.
Have someone place a plate on your upper back, not on your lower back.
Keep your body in a straight line by squeezing your abs and glutes.
Hold for your target time and have the plate removed before you drop down.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Holds | 3 | 20–60 s | 1 min |
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Weighted Plank doesn’t suit your gym or your joints.
Train smarter
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- 4 day workout split: best options and a full programWhich 4 day workout split is best? Upper/lower, full body, torso/limbs and bro splits compared in brief, then a complete 4-day program with sets and reps.
