Weighted Planks: Should You Do Them?

Are weighted planks worth adding to your workout routine?

Imagine strengthening your core muscles while balancing weights on your back, like a superhero preparing for battle. Weighted planks are a fitness trend gaining attention, promising to take your plank game to the next level. But before you jump in, it’s essential to know if they’re right for you.

In this guide, we’ll dive into weighted planks, exploring their benefits, potential risks, and whether they should find a spot in your exercise repertoire. Whether you’re a fitness enthusiast or just curious, let’s explore the pros and cons together.

Understanding What Is A Weighted Plank

A weighted plank is a simple yet effective exercise where you enhance the challenge of the classic plank position. This is done by placing a weighted plate on your back and holding it for as long as possible. Planking keeps your core and upper body engaged.

By introducing a weighted element into the equation, you amplify the benefits obtained in this plank variation. Your core strength, including both abdominal and deep core muscles, is pushed to the limits. Simultaneously, your upper back strength experiences remarkable improvement, leading to better posture and potentially alleviating lower back issues.

The weighted plank takes an already effective core exercise to the next level. It offers a comprehensive workout that targets multiple muscle groups while helping reduce body fat percentage efficiently.

Performing Weighted Planks With An Exercise Partner

When doing loaded planks, a friend often places a weight plate on your upper back, right between your shoulders, as you hold the plank position. It’s a teamwork approach to intensify the exercise, and weighted planks work only when you have flawless form. 

If you have trouble maintaining perfect form, have your training partner remove the weight. Never sacrifice form for extra seconds.

In weight plank variations, perfect execution is key. A neutral spine and tucked glutes engage your abdominal muscles, keeping your core engaged while protecting your body from strain.

Solo Workouts

You can opt for solo workouts during weighted plank variations without a partner to apply the added weight to your upper back. Begin in the basic plank position, then employ one arm to introduce the weight onto your upper back. Swiftly return your hand to the floor. Hold the bodyweight plank for your desired duration before lowering and removing the weight.

Alternatively, you can initiate the exercise with one knee on the ground while placing the weight. Caution is essential to avoid disrupting the stability of the weight when transitioning into the plank form correctly. 

This method allows individuals to engage in different weighted plank exercises, such as a weighted side plank variation, optimising their body weight for a challenging core workout.

Benefits Of Weighted Planks

1. Improved Posture

Weighted plank exercises are a fantastic way to achieve a strong core and reap the benefits of better posture. While standard planks can gradually enhance posture by strengthening back muscles, adding a weight plate to the equation accelerates the process. The extra resistance challenges the weighted plank muscles, making them work harder and yield quicker results for improved posture.

Additionally, planks instil the habit of maintaining a straight back, reinforcing the importance of proper technique. As you stand taller and sit up straighter, a strong core becomes the foundation of your posture, making the weighted plank exercise a valuable tool for cultivating better alignment.

2. Reduced Lower Back Pain

Lower back pain plagues many due to a sedentary lifestyle or a weakened core. But there’s a remedy: incorporating weighted planks into your fitness regimen. 

If you’re tired of relying on painkillers, enlist a workout partner and embrace this challenging core exercise. Weight planks work wonders by engaging your core and strengthening your entire body, particularly the back muscles.

Enhanced core strength reduces the strain on your lower back, as your abdominal muscles provide vital support. Moreover, weighted planks ensure proper form, targeting different muscle groups, offering relief from back pain, and promoting overall well-being while helping lose weight.

3. Provide Stimulation For The Mind

Planks can be a great exercise for stimulating your body and mind. When you drop into a plank, it’s not just about enduring the duration. It’s about engaging your mind to maintain proper form – a neutral spine, tucked glutes, legs pressed, arms straight, and focused breathing become your primary thoughts.

The mental aspect plays a crucial role in weighted plank variations or the basic plank exercise. Holding your position demands intense concentration. Many mistakenly hold their breath during strenuous exercises, which hinders technique and can lead to dizziness.

By honing your attention on precise body technique and maintaining a steady breath, planks become a holistic exercise that benefits your physique and stimulates your mind. Like push-ups and other exercises, different plank variations, such as a bird dog plank, help strengthen target muscles while also improving your mental state.

Holding The Plank Position

What is the ideal time for which the plank position should be held? For weighted planks, it depends on how much weight you are holding. Begin with approximately 2.5 kg as your starting point. This modest weight load will promptly enhance your fitness routine, but don’t fret if your plank endurance is initially limited.

The extra weight will challenge your limits but, in time, cultivate greater strength, improved posture, and enhanced stability. As for the duration, aiming for a heroic five-minute hold is commendable, but keep an initial target of 120 seconds. This duration effectively tests your core strength.

For beginners, 30-second planks are a sensible starting point if 120 or 60 seconds seem daunting. It’s important to build your stamina gradually. Begin with 30 seconds and repeat daily. The key is to challenge yourself and progress steadily. 

Conclusion

In conclusion, determining whether weighted planks are right for you depends on your fitness goals and preferences. Mastering the standard plank is an excellent starting point, engaging the rectus abdominis and core muscles. By adding weight, you target additional stabilisers and glutes, enhancing core movement.

If you’ve conquered weighted planks, consider diversifying your routine with variations like the weighted side plank and adding more weight. This will engage the oblique muscles, providing a well-rounded core workout. 

Remember, changing your variations helps target different muscle groups and elevates your fitness level. So, whether you prefer regular planks or their weighted counterparts, adapt your regimen to align with your objectives and challenge your core effectively.