1 minute plank is equivalent to how many push-ups?

1 minute plank is equivalent to how many push-ups

Hello everyone, Top Fitness Team is here. This article will tell you about 1 minute plank is equivalent to how many push-ups?


Core strength and upper body strength are crucial parts of overall fitness. Two popular exercises that target these areas are the plank and the push-up. 

I will explore the equality between holding a 1-minute plank and performing push-ups. Understanding this relationship can help you tailor your workout routine to meet your fitness goals. 

So, how many push-ups is a 1-minute plank equivalent to? Let us delve into the details.

Understanding Planks and Push-Ups

Plank Exercise

Planks are static exercises that involve maintaining a push-up-like position with your forearms on the ground and your body straight from head to heels. 

This exercise primarily employs your core muscles, including the rectus abdominis, obliques, and transverse abdominis.

Push-Up Exercise

Push-ups are dynamic exercises that require you to lower and raise your body by bending your elbows while keeping your body in a straight line. 

Push-ups work not only your core but also your chest, shoulders, triceps, and upper body muscles.

How Many Planks Should a Beginner Do?

How Can Do This:

Achieving a 1-minute plank requires practice and proper technique. Here’s a step-by-step guide.

1. Start in the Right Position:

  • Start by getting into a push-up position with your forearms on the floor.
  • Elbows should be directly below your shoulders, forming a 90-degree angle.
  • Keep your body directly from head to heels, hiring your body muscles.

2. Maintain Proper Form:

  • Keep your back straight; avoid hanging your hips or arching your lower back.
  • Engage your core muscles, specifically the rectus abdominis, obliques, and transverse abdominis.
  • Squeeze your glutes and quads to stabilize your body.

3. Breathe Steadily:

  • Take deep breaths in and out as you hold the plank position.
  • Breathing helps you maintain focus and stay relaxed.

4. Gradual Progression:

  • If you are new to planking, start with shorter durations, such as 15-30 seconds, and gradually work your way up.
  • Over time, aim to increase your plank time by a few seconds each day or week.

5. Stay Consistent:

  • Character is critical to building the strength needed for a 1-minute plank.
  • Include plank exercises into your regular workout routine.

6. Mind Over Matter:

  • Planking is not just physical; it’s mental, too. Stay intent and focused on your dream.

7. Monitor Your Form:

  • Use a mirror or ask a friend to check your form to ensure you maintain the proper position.

8. Listen to Your Body:

  • Suppose you feel pain or discomfort beyond the usual burn in your core muscles. In that case, stopping and rest is essential to prevent injury.

9. Track Your Progress:

  • Keep a record of your plank times to track your improvements and stay motivated.

10. Combine with Variations:

  • Incorporate side planks, forearm planks, or other plank variations into your routine to add variety and challenge.

Remember that performing a 1-minute plank might take time, so be patient and stay constant. As your core strength improves, you will find it more comfortable to hold the position for longer.

Benefits of 1-Minute Planks

  • Core Strength: One-minute planks effectively target and strengthen your core muscles, including rectus abdominis, obliques, and transverse abdominis.
  • Improved Posture: Regular planking can lead to better posture as it supports the muscles that support your backbone.
  • Improved Stability: Planks help improve overall body stability, reducing the risk of injuries during daily activities.
  • Minimal Time Investment: One minute a day can lead to apparent improvements in core strength and overall fitness.

Benefits of Push-up

  • Strengthens Upper Body: Push-ups build muscle strength in the chest, shoulders, triceps, and core.
  • Improves Core Stability: They engage the core muscles, promoting stability and balance.
  • No Equipment Required: Push-ups can be done anywhere without special equipment.
  • Enhances Functional Fitness: They mimic real-world movements, improving overall fitness.
  • Increases Endurance: Regular push-ups improve muscle persistence over time.
  • Convenient and Time-Efficient: Quick and helpful exercise for upper body strength.
  • Variety of Progressions: Various push-up variations cater to different fitness levels.
  • Boosts Metabolism: Builds lean muscle, which can help with weight control.
  • Improves Posture: Supports back and shoulder muscles, aiding better pose.
  • Low Risk of Injury: Push-ups have a low risk of injury when done with proper form.

How many pushups can you do in 1 minute?

The number of pushups you can do in 1 minute varies depending on your fitness level and strength. People may aim for 20 to 30 pushups in 1 minute.

 Benefits of Planking and Push-Ups

Factors Affecting Equivalency

Several factors influence the equality between planks and push-ups:

Fitness Level

Your fitness level plays a significant role. Beginners may need help to do many push-ups in a minute, whereas advanced individuals can perform more.

Body Weight and Composition

Your body weight affects the difficulty of both exercises. Additionally, body composition affects muscle engagement, making it easier or harder to maintain proper form.

Calculating Equivalency

To determine how many push-ups a 1-minute plank is equivalent to, you can use two methods:


Calculate the average number of push-ups you can perform in 1 minute and compare it to holding a plank for the same duration.

Muscle Engagement

Analyze the muscle groups activated during both exercises and compare the intensity of muscle engagement.

Practical Applications

The equality between planks and push-ups has practical implications for your fitness routine. 

Depending on your goals, you can highlight one exercise or include both for a balanced workout routine. 

Planks are excellent for developing core strength, while push-ups are versatile upper-body exercises.

Pros & Cons



  1. Core Strength
  2. Posture Improvement
  3. No Equipment
  4. Versatile Exercise
  5. Low Injury Risk


  1. Limited Muscle Growth
  2. May Be Boring
  3. Requires Time
  4. Not Cardiovascular
  5. Intensity Variability



  1. Upper Body Strength
  2. No Equipment
  3. Versatile Exercise
  4. Time-Efficient
  5. Builds Endurance


  1. Wrist Strain Risk
  2. Challenging for Beginners
  3. Repetitive Movement
  4. Not Full-Body
  5. Form IsCrucia

My Final Thoughts

The equivalency between a 1-minute plank and push-ups varies depending on fitness level and body composition. 

Both exercises offer unique benefits, and choosing between them should align with your fitness goals. 

Remember to maintain proper form and gradually increase the power of your workouts to improve overall fitness levels. 

Whether you prefer planks, push-ups, or a combination, they can be helpful extras to your fitness routine.

If you are looking for more workout motivation, consider checking related articles:


Q: Are planks equivalent to push-ups?

Ans: Planks and push-ups target different muscle groups but complete each other in a level workout routine.

Q: Is 20 push-ups in 1 minute good?

Ans: 20 push-ups in 1 minute is a good model for upper body strength and perseverance.

Q: How much does a 1-minute plank do?

Ans: Holding a 1-minute plank strengthens your core muscles and improves strength.

Q: Is 1-minute plank a day enough?

Ans: Doing a 1-minute plank can be a helpful addition to your fitness routine.

Q: Do planks burn belly fat?

Ans: While planks strengthen your core, they alone won’t specifically burn belly fat. A variety of diets and cardio is essential for fat loss.


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