"I'm just getting older."
Have you given up?
For PE and ED,
training is
an option.
Pills are not the only option. Control over ejaculation and the strength of an erection both depend on the muscles of the pelvic floor and on blood flow through the whole body. Pelvic floor training, aerobic exercise and strength training have all been tested in clinical studies. What to do, how much, and how to keep it up: we summarize the numbers and the limits, with sources.
- Free. No trial, no card, no subscription
- No pills, no prescription: training you do yourself
- Every number links to the study behind it
- No account. Nobody has to know
PE and ED are far more common than you think
Sources: Porst et al., PEPA survey (Eur Urol 2007); Feldman et al., Massachusetts Male Aging Study (J Urol 1994).
Premature ejaculation and erectile dysfunction are medical terms, not insults and not a matter of willpower. Doctors treat them every day, and there are also things you can train yourself.
Read by concernStart with what bothers you
It happens sooner than you want.
- Pelvic floor training study (40 men, 12 weeks)
- A trial comparing running with medication
- Start-stop and what a doctor can offer
Not hard enough, or it fades.
- Review of aerobic exercise (160 min/week)
- Pelvic floor randomized trial (55 men)
- Weight, smoking, sleep and when to see a doctor
Three kinds of training that research has looked at
See the weekly plan →All small studies, mostly supervised by professionals. Training on your own or with an app may not give the same results.
The muscles under your erection and ejaculation
The ischiocavernosus muscles wrap the base of the penis and are thought to help keep blood in during an erection.
Ejaculation happens when the bulbospongiosus contracts rhythmically. Researchers have asked whether learning to control it helps men notice and manage timing.
Together with the deep abdominal muscles and the diaphragm, the pelvic floor supports your trunk from underneath.
Your own men's health AI
The free Men's Core app takes on PE and ED with an AI partner you can talk to openly and the three kinds of training that research has studied. Sticking with it is the hardest part, so your partner plans your session every day.
- Name it and say what's on your mindPick a name for your partner, then tell it what concerns you most, where you are now, your age and how much time you have. You get your own 12-week plan.
- Do today's sessionSee how and why before you start. Cardio runs on a timer; strength moves follow an animated figure.
- Talk it through and adjustSay whether it felt easy, right or hard and the next session changes. Ask about treatments or diet, or say "traveling this week": you can talk about anything.
Nobody has to know
Open the app and start. There is nothing to sign up for, and we never ask your name.
Sessions and settings are stored on your device and deleted with the app. Training data is never used for ads.
The app is called Men's Core, and reminders only say "Today's training".
Kegel apps, online clinics or free training?
Full comparison →- Cost
- Often a subscription: annual plans of about $50-75 on listings we checked
- What you do
- Pelvic floor exercises
- Evidence shown
- Varies; some quote results without a source
- Best when
- You want a guided pelvic floor routine only
- Cost
- A consultation plus medication, usually billed per order or monthly
- What you do
- A licensed clinician may prescribe medication
- Evidence shown
- Medical care, with prescribing information
- Best when
- You want medical help, or training is not enough
- Cost
- Free. An optional one-time purchase removes ads
- What you do
- Pelvic floor, aerobic and strength training in one plan
- Evidence shown
- Each routine names the study it comes from
- Best when
- You want to start on your own, for free, today
Guides
How we write
When we describe a study we link it and give the number of participants and its limits.
When research reports an effect, we give the number of men and how long it took. We never promise a cure, and we publish no testimonials or rankings.
PE and ED are treatable conditions. Every article says when to get medical advice.
Articles are not reviewed by a doctor. About and editorial policy
FAQ
How common are PE and ED?
Very common. In the PEPA survey of 12,133 men aged 18 to 70 in the US, Germany and Italy, 22.7% met the criteria for premature ejaculation. In the Massachusetts Male Aging Study of 1,290 men aged 40 to 70, 52% reported some degree of erectile dysfunction.
Can I last longer on my own?
Self-help methods that have been studied include pelvic floor training, aerobic exercise such as running, and behavioral techniques like start-stop. The studies are mostly small and results differ from man to man. If the problem persists or started suddenly, see a urologist; medication and counseling are options too.
Can exercise or lifestyle changes help with ED?
Aerobic exercise (around 160 minutes a week), pelvic floor training, and diet plus exercise to lose weight have all been studied. In a randomized trial of 110 obese men (Esposito et al., 2004), about a third of the lifestyle group had erectile function scores in the normal range after 2 years. ED can also be an early sign of heart or blood vessel disease, so have the cause checked by a doctor.
Will this site or the Men's Core app cure ED or PE?
We can't promise a cure. Men's Core is a site and app for men dealing with ED or PE, built around methods that research has reported to help. In clinical trials, pelvic floor training and aerobic exercise have been linked to changes in erectile function and ejaculatory control, and we offer them as science-based training. Most of these studies are small, and the same results are not guaranteed for everyone. Men's Core is not a medical device or a substitute for medical care, so if symptoms continue, consider seeing a doctor as well.