#ATOMICPLANKS
I started this after reading Atomic Habits by James Clear . It is a great book that talks about serial small improvements, so I thought, "What would it look like if I improved by 1% every day?" To demonstrate this, I chose planks, because they can be done anywhere without any equipment.
If you start on January 1 at 1 minute and simply add 1% per day, by December 31 you’ll be able to hold a plank for and feel like a total badass. The first few months will seem easy, but part of this challenge is about building the habit. Get a group together, do it over FaceTime or video, and you’ll be amazed at what you can accomplish.
Along the way, we’ll share tips and fun ways to pass the time as you progress to longer durations. If you can achieve this with planks, imagine what you can accomplish in other parts of your life!
Just getting started? No problem! You can ease into the challenge with a gradual ramp-up plan.
Pick a starting plank (or wall sit) time that feels manageable:
Beginner: Start at 30 seconds
Intermediate: Start at 45 seconds
Advanced: Start at 1 minute
Each day, add a small, steady increase—about 1-3 seconds per day. The goal is to build consistency without burnout.
Increase your time slightly each day until you reach the challenge’s current daily plank time. Most people catch up within 4-5 weeks by adding a few extra seconds per day.
Be consistent. Progress is more important than perfection.
Take Mondays as rest days.
If a plank feels too long, break it into two shorter holds (e.g., two 30-second planks instead of one 1-minute plank).
Max Day: On Saturdays, push yourself to see how much you can do. You will find that this is more of a psychological hurdle than anything else.
Distraction is key! Listen to music, talk/facetime with someone, or watch a YouTube video.
Before you know it, you’ll be right on track with the 1% Plank Challenge!
If you have any questions, feel free to reach out!