A 30-day plank challenge has swept TikTok, inspiring millions globally to improve core strength. Experts weigh in on its benefits, risks, and the social media-driven fitness phenomenon.
Millions of people worldwide are participating in the viral 30-Day Plank Challenge on TikTok, transforming home workouts and sparking a global fitness movement, according to data from TikTok and fitness tracking apps.
The challenge, which began trending in late January 2026, encourages users to perform a plank exercise daily, increasing the duration incrementally over 30 days. Videos tagged #PlankChallenge have already amassed over 2.3 billion views, as reported by TikTok analytics.
Originating from fitness influencer Maya Chen, whose initial video reached 25 million views in its first week, the challenge quickly gained traction among celebrities, athletes, and everyday users. Chen’s simple approach—starting with a 20-second plank and adding 10 seconds each day—has been credited for its accessibility and rapid spread.
How the Plank Challenge Works
Participants begin with a manageable plank duration and post daily updates using the hashtag #PlankChallenge. Many users share time-lapse videos, progress photos, and tips for maintaining proper form, creating a sense of community and accountability.
The challenge’s structure appeals to both beginners and seasoned athletes. According to fitness coach Jordan Ellis, interviewed by Men’s Health, the incremental increases in duration help prevent injury and build endurance safely.
Celebrity Endorsements Fuel the Trend
High-profile figures such as singer Dua Lipa, NBA star Giannis Antetokounmpo, and actress Zendaya have posted their own plank videos, further boosting the challenge’s visibility. Their participation has led to spikes in new users and inspired fans to join the movement.
TikTok’s algorithm has promoted #PlankChallenge content on users’ For You pages, amplifying its reach. According to Social Blade, fitness-related hashtags have seen a 70% increase in engagement since the challenge began.
Expert Opinions: Benefits and Risks
Physical therapists and trainers generally support the challenge, citing the plank’s effectiveness in strengthening the core, shoulders, and lower back. Dr. Priya Nair, a sports medicine specialist, told The Guardian that planking can improve posture and reduce back pain when performed correctly.
However, experts warn about potential risks. Improper form or overexertion can lead to shoulder or lower back injuries. The American Council on Exercise recommends that beginners consult a professional before attempting long-duration planks.
Community and Mental Health Impact
Beyond physical benefits, participants report increased motivation and improved mental health. According to a survey by Strava, 62% of users joining the challenge felt more connected to others and more positive about their fitness journey.
Online communities have formed around the challenge, with users offering encouragement, sharing setbacks, and celebrating milestones. Fitness psychologist Dr. Lisa Gomez told BBC News that social support is a key factor in sustaining new exercise habits.
Brands and Gyms Join the Movement
Major fitness brands like Nike and Lululemon have launched limited-edition plank mats and apparel, capitalizing on the trend. Several gyms now offer group plank challenge classes, and wellness apps have integrated plank timers to support participants.
Marketing analysts at Adweek estimate that branded #PlankChallenge content has generated over $20 million in earned media value in just two weeks, reflecting the campaign’s commercial impact.
What’s Next for Viral Fitness Challenges?
With the 30-day challenge nearing its conclusion for early adopters, fitness influencers are already proposing new variations, such as side planks and dynamic core routines. Analysts predict that the trend will inspire a series of monthly challenges throughout 2026.
Experts say the viral success of the plank challenge demonstrates the power of social media to drive positive health behaviors. As more people seek accessible ways to stay active, digital fitness communities are likely to remain influential.
Sources
Information in this article was sourced from TikTok analytics, Men’s Health, The Guardian, BBC News, Social Blade, Strava, Adweek, and the American Council on Exercise.Sources: Information sourced from TikTok analytics, Men’s Health, The Guardian, BBC News, Social Blade, Strava, Adweek, and the American Council on Exercise.