Air Force forearm plank scoring standards are based on the duration an Airman can hold the pose.
Men’s Requirements:
- Over 60 years: Minimum of 25 seconds
- Under 25 years: Maximum of 3:35
Women’s Requirements:
- Over 60 years: Minimum of 15 seconds
- Under 25 years: Maximum of 3:30
Male Plank Standards & Score Chart
| Age Group | Min 10 Points Plank Time (mm) | Max 20 Pts Plank Time (mm) |
|---|---|---|
| <25 | >1:05 | 3:35 |
| 25-29 | >1:00 | 3:30 |
| 30-34 | >0:55 | 3:25 |
| 35-39 | >0:50 | 3:20 |
| 40-44 | >0:45 | 3:15 |
| 45-49 | >0:40 | 3:10 |
| 50-54 | >0:35 | 3:05 |
| 55-59 | >0:30 | 3:00 |
| 60+ | >0:25 | 2:55 |
Female Standards & Score Chart
Air Force Plank Female Standards
| Age Group | Min 10 Points Plank Time (mm) | Max 20 Pts Plank Time (mm) |
|---|---|---|
| <25 | >0:55 | 3:30 |
| 25-29 | >0:50 | 3:25 |
| 30-34 | >0:45 | 3:20 |
| 35-39 | >0:45 | 3:15 |
| 40-44 | >0:35 | 3:10 |
| 45-49 | >0:30 | 3:05 |
| 50-54 | >0:25 | 3:00 |
| 55-59 | >0:20 | 2:55 |
| 60+ | >0:15 | 2:50 |