Fitness Tests
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Core & Abdominal Strength

Plank Hold

Hold a forearm plank with proper alignment. Time stops the moment form breaks.

2026 Presidential benchmark

source: whitehouse.gov · 2026-05-08
AgeBoysGirls
67371
79092
89592
9109105
10119105
11119105
12127127
13134127
14134134
15156145
16156145
17+156145

How to administer

  1. 1Forearms on the mat, elbows directly under shoulders, feet shoulder-width.
  2. 2Body forms a straight line from heels to head — no sag, no pike.
  3. 3Start the timer when alignment is set and stop the moment hips drop or rise out of line.
  4. 4Record total seconds held.

Equipment

  • Mat
  • Stopwatch (or app timer)

Common mistakes to watch for

  • Hips sagging toward the floor — that ends the rep.
  • Hips spiking up to relieve effort — also ends the rep.
  • Letting the head hang. Eyes look at a point ~30cm in front of the hands.

Try the calculator

Targets adjust automatically when you change sex or age.

Will my student earn the Award?

Pick a sex and age to see the 2026 Presidential benchmark for each event.

B-10

Age

CoreCurl-ups451 minute · reps
CorePlank119seconds held
CardioOne Mile Run7:57min:sec
Cardio20m Beep Test55laps
Upper BodyRight-Angle Push-ups22reps
Upper BodyPull-ups6reps
Rule: Meet the Presidential benchmark in at least one event in EACH of the three categories to earn the Presidential Physical Fitness Award.
Run this test in your classSee full standards table

Standards captured from whitehouse.gov/fitness on 2026-05-08.

Run this in your classSee full standards table