Home › Self-check
Which type are you? A 1-minute self-check
Have you given up on PE or ED? Many things can sit behind them: blood flow and fitness, tension and stress, daily habits. Answer 11 questions with yes or no. You will see the type closest to you and your options, from seeing a doctor to what you can do yourself. No email, no sign-up: your result appears right here. This is not a diagnosis, and your answers stay on this page.
Your result
Check the cause first
One of your answers is something to check with a doctor before you start exercising. Erection problems can be a sign of heart or blood vessel disease. Please see your doctor or a urologist first.
Your result
Circulation and fitness
Many of your answers relate to blood flow and fitness, such as inactivity and weight. Erections and staying power also depend on blood vessel health and fitness, so building that base is likely the core of what you can do yourself.
Your result
Timing and confidence
Your fitness base is there, but the timing of ejaculation or confidence in your erections is on your mind. The causes vary from man to man: tension and stress, how you use your body, blood flow. There are several options, including talking to a doctor.
Your result
Keep your condition
Almost nothing applies to you right now. Keeping up your exercise and sleep habits is the best preparation.
You don't have to pick just one; they can be combined.
- Talk to a doctorA urologist, a men's health clinic or an online visit can look for the cause. You can also ask about treatment options such as medication or counseling.
- Change daily habitsFree, start todaySleep, alcohol, smoking and weight. ED research has also looked at lifestyle changes to lose weight.
- Aerobic exerciseFree, start todayBrisk walking or jogging, 150-160 minutes a week: the dose used in studies on ED, PE and exercise.
- Pelvic floor (PC muscle) trainingFree, start todayYou can do it sitting down, with no equipment. A few minutes, three times a day.
You don't have to pick just one; they can be combined.
- Aerobic exerciseFree, start todayBrisk walking or jogging, 150-160 minutes a week: the dose used in studies on ED, PE and exercise.
- Strength trainingFree, start todaySquats and other lower-body and core moves, 2-3 times a week. No equipment needed.
- Change daily habitsFree, start todaySleep, alcohol, smoking and weight. ED research has also looked at lifestyle changes to lose weight.
- Pelvic floor (PC muscle) trainingFree, start todayYou can do it sitting down, with no equipment. A few minutes, three times a day.
- Talk to a doctorA urologist, a men's health clinic or an online visit can look for the cause. You can also ask about treatment options such as medication or counseling.
You don't have to pick just one; they can be combined.
- Talk to a doctorA urologist, a men's health clinic or an online visit can look for the cause. You can also ask about treatment options such as medication or counseling.
- Ease tension and stressSleep better, talk with your partner, or see a counselor who works with sexual concerns.
- Aerobic exerciseFree, start todayBrisk walking or jogging, 150-160 minutes a week: the dose used in studies on ED, PE and exercise.
- Pelvic floor (PC muscle) trainingFree, start todayYou can do it sitting down, with no equipment. A few minutes, three times a day.
- Change daily habitsFree, start todaySleep, alcohol, smoking and weight. ED research has also looked at lifestyle changes to lose weight.
You don't have to pick just one; they can be combined.
- Aerobic exerciseFree, start todayBrisk walking or jogging, 150-160 minutes a week: the dose used in studies on ED, PE and exercise.
- Strength trainingFree, start todaySquats and other lower-body and core moves, 2-3 times a week. No equipment needed.
- Change daily habitsFree, start todaySleep, alcohol, smoking and weight. ED research has also looked at lifestyle changes to lose weight.
- Pelvic floor (PC muscle) trainingFree, start todayYou can do it sitting down, with no equipment. A few minutes, three times a day.
Once your doctor says exercise is fine, start light: 10-20 minutes of brisk walking and pelvic floor training once or twice a day.
The right approach and the right intensity depend on your conditions and on the cause. Checking first lets you train safely and for longer.
Start with 90 minutes of cardio a week (20-30 minutes of brisk walking on 3-4 days) and reach 150 minutes a week over 12 weeks. Strength training twice a week. Adding pelvic floor training is one more option.
Erections depend on blood vessel health, and ED research has studied aerobic exercise (around 160 minutes a week) and lifestyle changes to lose weight.
Keep cardio at around 150 minutes a week and add pelvic floor training three times a day (10 squeezes held 3-5 seconds, relaxed for the same). If it still bothers you after 12 weeks, talk to a doctor.
Ejaculation and erections involve blood vessels, nerves, hormones and your state of mind. Exercise is what you can do from the body side. For the pelvic floor, a small study with no control group reported that 33 of 40 men with PE gained control over ejaculation after 12 weeks.
Keep cardio at 150 minutes a week and strength training twice a week. Learning the pelvic floor squeeze means you can start right away if you ever need it.
Muscle and fitness fade slowly with age and life changes. Check again when you turn 40 or when work gets busy and exercise drops off.
Your answers and what research says
- I sometimes can't control when I ejaculateIn a survey of 12,133 men, 22.7% met the criteria for premature ejaculation (Porst et al., 2007). In one study, 33 of 40 men reported gaining control after pelvic floor training (Pastore et al., 2014).
- I'm not always confident my erection will be firm enough or lastIn the Massachusetts Male Aging Study, 52% of men aged 40-70 reported some degree of ED (Feldman et al., 1994). Erections rely on blood vessels and on the muscles at the base of the penis.
- I get less than 150 minutes a week of exercise that makes me slightly out of breathA review of exercise and ED suggested 40 minutes of aerobic exercise four times a week (Gerbild et al., 2018).
- I spend most of the day sittingLong hours of sitting tend to mean little daily activity. Setting aside time for cardio matters.
- Climbing a few flights of stairs leaves me out of breath or with heavy legsA rough sign of fitness and leg strength. Cardio plus strength work such as squats builds it gradually.
- I carry extra weight around my belly (waist 94 cm / 37 in or more)In a study of 110 obese men, 31% of those who changed their lifestyle to lose weight for 2 years reached normal erectile function scores, versus 5% of the comparison group (Esposito et al., 2004).
- I often sleep less than 6 hoursShort sleep can affect testosterone and how active you are during the day.
- I smokeSmoking strains the blood vessels and is a known cause of ED.
- I'm 40 or olderED becomes more common with age: the chance of any ED was 39% at 40 and 67% at 70 (Feldman et al., 1994). Muscle also fades slowly if you do nothing.
- More on ejaculation in premature ejaculation: what you can do.
- More on erections in exercise and lifestyle for ED.
Sharing posts only the result name, never your answers. This result is a general guide, not a diagnosis.
Where the targets come from
The weekly targets use the doses from studies on ED, PE and exercise: cardio 150-160 minutes a week (Gerbild et al. 2018, Kilinc et al. 2018), strength training 2-3 times a week with cardio (Galvão et al. 2025), and pelvic floor training three times a day for 12 weeks (Dorey et al. 2004, Pastore et al. 2014). Details and limits are in the weekly exercise plan.
FAQ
How many Kegels should I do a day?
A common starting point is one set of 8 to 10 squeezes, each held for a few seconds and relaxed for the same time, three times a day (for example morning, noon and night). One or two sets a day is fine at first. Most studies in men with ED or PE kept up daily training for about 12 weeks.
Is pelvic floor training enough on its own?
Studies on ED, PE and exercise also looked at aerobic exercise (around 150 minutes a week) and aerobic exercise combined with strength training. They are mostly small studies, and exercise is not a replacement for medical care. Our weekly exercise plan puts the three together.
How long until I notice a difference?
Most studies measured results after about 12 weeks (3 months). People vary a lot. If nothing has changed by then, or the problem keeps bothering you, talk to a urologist or your doctor.