Is “Strength Training Is Just for the Young” Just an Assumption? What Recent Insights Teach Us About Equipment-Free ‘Plank Habits’ and Building Core Strength

When it's too hot to feel motivated to go outside, and there's no time for the gym, many people may still want to keep up light core-focused exercise. In June 2026, the sports and lifestyle media outlet “MELOS” drew attention with the third installment of an at-home training video series, introducing the “plank,” done alongside Japan's national beach tennis representative. Prompted by this initiative, here are some hints on building core strength useful for midlife readers and beyond.

Three Points the Video Series Makes

• The plank is described as a signature bodyweight exercise for core training that can be done at home with no special equipment. It's said to primarily engage the abdominal and back muscles at the core, and to also help with maintaining posture in daily life.
• It's also recommended for those who say “I can't stick with training alone” or “I want to build an exercise habit starting with short sessions,” the video series notes. A format you can follow along with on video is described as contributing to how easy it is to keep up.
• The content is designed for a wide range of people, from beginners to those who regularly train, regardless of exercise experience, it explains. It's introduced as an accessible way to kick-start a habit of moving your body.

What We, in Midlife, Should Keep in Mind Day to Day

What this video series conveys is that core training isn't something only certain people or special equipment can achieve — you can start small, without strain. For anyone who's assumed “strength training is for younger people,” this may be an approachable place to start. The following commonly recommended tips may offer a starting point for building core strength day to day.

• Start with just a few seconds and gradually extend the time as you get used to it
• Keep your body in a straight line, and be careful not to arch or round your lower back too much
• Don't hold your breath — keep breathing naturally as you go

* The above are commonly recommended exercise habits and do not guarantee improvement of any specific condition or increase in fitness. If you have an underlying condition or aren't feeling well, please consult a medical institution rather than pushing yourself.

Last updated: July 15, 2026