METRIC

Muscle Endurance

The ability of muscles to sustain repeated contractions or maintain a static position over time (e.g., plank hold, sit-ups in one minute)

TARGET:

OVERVIEW

Muscle endurance is the ability of a muscle or group of muscles to sustain repeated contractions or maintain a static position over time, playing a critical role in overall physical fitness and functional performance. It supports prolonged physical activity, reduces fatigue, and improves posture, balance, and injury resistance. Neurologically, muscle endurance training enhances neuromuscular coordination, promotes blood flow to the brain, and reduces stress, contributing to cognitive resilience and mood regulation. Building muscle endurance is vital for maintaining mobility, independence, and quality of life, particularly as we age.

MEASUREMENT

The plank test is a simple and effective way to assess core muscle endurance.

To perform the test, lie face down on the floor, then lift your body into a forearm plank position with elbows directly under shoulders, forearms parallel, and legs extended.
Maintain a straight line from your head to heels, engaging your core without letting your hips sag or rise.
Start a timer and hold the position as long as possible while maintaining proper form.
The duration of the hold is recorded as your muscle endurance score.
Longer hold times indicate stronger core endurance, which is crucial for stability, posture, and functional movement.

Benchmark Notes

The below benchmarks are for the plank test - but other exercises can be used to guage muscle endurance if a plank position is not feasible.

Superior: Reflects exceptional core endurance, often seen in athletes or highly fit individuals.

Excellent/Good: Indicates strong core endurance for maintaining posture and stability.

Fair/Poor: Suggests below-average endurance, indicating a need for improved core strength for functional movement and injury prevention.

ASSESSMENT

QUESTIONNAIRE

Questionnaire Scores

Although evidence suggests a correlation between questionnaire scores and neurological health, it does not prove causality or guarantee brain health. Always consult a qualified medical practitioner before making any decisions regarding your health or lifestyle.

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BENCHMARKS

Benchmark Warning

These benchmarks are generalized and may vary based on individual factors such as genetics, stress levels, medications, or medical conditions. Always consult a healthcare professional for personalized interpretation.

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Age Group	Fitness Level	Male (seconds)	Female (seconds)
18-29	Superior	>240	>180
	Excellent	180-240	120-180
	Good	120-179	90-119
	Fair	60-119	45-89
	Poor	<60	<45
30-39	Superior	>210	>150
	Excellent	150-210	100-150
	Good	100-149	70-99
	Fair	60-99	45-69
	Poor	<60	<45
40-49	Superior	>180	>120
	Excellent	120-180	90-120
	Good	90-119	60-89
	Fair	45-89	30-59
	Poor	<45	<30
50-59	Superior	>150	>90
	Excellent	90-150	60-90
	Good	60-89	45-59
	Fair	30-59	20-44
	Poor	<30	<20
60+	Superior	>120	>60
	Excellent	60-120	45-60
	Good	45-59	30-44
	Fair	30-44	15-29
	Poor	<30	<15

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