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The Unbreakable Core: 9 Hours, 38 Minutes—Meet The Longest Plank World Record Holders

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The abdominal plank position, a seemingly simple isometric hold, is one of the ultimate tests of physical endurance and mental fortitude. As of today, December 10, 2025, the world records for the longest plank are held by two extraordinary individuals who pushed the limits of the human body for nearly 10 hours and over 4.5 hours, respectively, setting new benchmarks in 2024 and 2023.

This article dives deep into the incredible stories of the current Guinness World Record holders, Josef Šálek and DonnaJean Wilde, examining their intense training, the mental strategies they employed, and the sheer physical toll of maintaining the most grueling core strength endurance feat in the world.

The Current World Record Holders: A Profile in Pain and Perseverance

The titles for the longest time in an abdominal plank position are currently split between a Czech man who underwent a radical life transformation and a Canadian grandmother who found strength in her daily routine. Their stories are a testament to the power of the human spirit.

Male World Record Holder: Josef Šálek (Czech Republic)

  • Record Time: 9 hours, 38 minutes, 47 seconds
  • Record Date: April 20, 2024
  • Location: Pilsen, Czech Republic
  • Nickname: Joska
  • Age at Record: 53 years old
  • Background: Šálek’s journey is one of incredible personal change. He was previously an overweight smoker who completely transformed his lifestyle after a severe personal crisis.
  • Unique Training: Known for running barefoot and having experimented with a liquid-only diet, Joska credits his strict exercise routine and mental focus for his success.

Female World Record Holder: DonnaJean Wilde (Canada)

  • Record Time: 4 hours, 30 minutes, 11 seconds
  • Record Date: March 21, 2024
  • Location: Magrath, Alberta, Canada
  • Age at Record: 58 years old
  • Family: A mother of five and a grandmother of 12.
  • Motivation: DonnaJean maintained her plank routine to manage chronic pain, particularly in her arms and wrists, caused by osteoarthritis.
  • Daily Routine: She planked for up to three hours a day leading up to the attempt, often splitting her time into two-hour and one-hour sessions.

The Astonishing Numbers: Breaking Down the Plank World Records

The numbers behind these records are difficult to comprehend. Josef Šálek's time of 9 hours, 38 minutes, and 47 seconds is an increase of over an hour from the previous male record set by George Hood, a 62-year-old ex-Marine who held the title with a time of 8 hours, 15 minutes, and 15 seconds.

Šálek's successful attempt was a test of sheer will, requiring him to maintain the proper plank form—body straight, elbows bent at 90 degrees, and forearms flat on the floor—for nearly an entire workday.

Similarly, DonnaJean Wilde’s record of 4 hours, 30 minutes, and 11 seconds surpassed the previous female record of 4 hours, 19 minutes, and 55 seconds, set by Dana Glowacka in 2019. For DonnaJean, the last hour was the most challenging, as her elbows and forearms were in excruciating pain, a common side effect of prolonged isometric exercise.

The Secret to Extreme Endurance: Training and Mental Fortitude

Achieving a world-record-breaking plank is not just about core strength; it is a battle fought and won in the mind. Both record holders utilized a combination of intense physical preparation and sophisticated mental toughness strategies.

1. Progressive Overload and Specificity Training

The foundation of their physical preparation was the principle of progressive overload. They didn't just plank for a few minutes; they trained their bodies for multi-hour sessions.

  • High-Volume Practice: DonnaJean Wilde’s routine included up to three hours of planking daily, conditioning her muscles for the immense muscular fatigue.
  • Full-Body Conditioning: While the plank is a core exercise, holding it for hours requires the engagement of the glutes, shoulders, quads, and upper back. Both likely incorporated full-body strength training to support the static hold.
  • Plank Variations: To build endurance, athletes often use variations like the side plank, reverse plank, or plank with leg lifts to target different abdominal muscles and prevent plateaus.

2. The Power of Mental Strategies

Once the body hits its physical limit (usually around the 2-hour mark for an untrained person), the plank becomes a purely mental challenge.

  • Visualization and Dissociation: Former record holder George Hood, who planked for over 8 hours, spoke about a technique called "dissociation," where he would mentally transport himself away from the pain. This included imagining himself as a tree or becoming someone else in his mind to cope with the discomfort.
  • Setting Mini-Goals: Breaking the total time into manageable chunks is crucial. Instead of thinking of 9 hours, a record holder will focus on reaching the next 15-minute mark, or even the next song on their playlist. This technique is vital for overcoming the "voice in your head" that screams to quit.
  • The "Why": Both Šálek and Wilde had a strong "why." For Joska, it was a symbol of his life transformation; for DonnaJean, it was a way to manage her Osteoarthritis and inspire her family. This intrinsic motivation is the ultimate fuel for physical endurance events.

The Physical and Mental Toll of a Record Plank

While the plank is a low-impact exercise, holding it for multi-hour durations places extreme stress on the body. The primary challenge is not a lack of strength but the agonizing buildup of lactic acid and the resulting neuromuscular fatigue.

The most common areas of pain and failure include the lower back (due to a sagging core), the shoulders (which bear a significant portion of the body weight), and the elbows/forearms, where the constant pressure can cause severe discomfort, as experienced by DonnaJean Wilde.

For the rest of us, the takeaway from these records is clear: consistent practice, proper form to protect the spinal column, and a strong mental game are the real plank benefits. While you may never aim for 9 hours, incorporating the world champions' strategies can help you hold your own plank longer, strengthening your core and your resolve.

The Unbreakable Core: 9 Hours, 38 Minutes—Meet the Longest Plank World Record Holders
longest plank exercise record
longest plank exercise record

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