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PlanPelvic floor, cardio and strength: building a weekly plan for men
Written from peer-reviewed studies and guidance from medical institutions, listed at the end. Not reviewed by a doctor. Editorial policy
Research on erection and ejaculation problems and exercise has looked at three things: pelvic floor training, aerobic exercise and strength training. Based on the doses used in those studies, a target is pelvic floor training three times a day, cardio 150 to 160 minutes a week and strength training 2 to 3 times a week. The studies are mostly small, and exercise does not replace medical care.
Three pillars and how much
These numbers are based on what participants did in each study. You don't need all of it on day one; move toward it from where you are now.
Why combine all three
The pelvic floor surrounds the base of the penis and is involved in holding an erection and in ejaculation. The erection itself, though, depends on blood vessels, and ED is often linked to hardened arteries, obesity, high blood pressure and diabetes.
So research has come from two directions: training the muscles of the pelvic floor, and improving whole-body blood flow and weight with aerobic and strength training. Combining all three covers both.
What the research shows
Pelvic floor training
For ED there is a randomized trial of 55 men in the UK (Dorey et al., 2004); for PE, a 12-week study of 40 men in Italy (Pastore et al., 2014). Numbers and limits are in what pelvic floor training does for men.
Aerobic exercise
- Who
- Men with ED linked to inactivity, obesity, high blood pressure, metabolic syndrome or heart disease
- Suggested dose
- Moderate to vigorous aerobic exercise at the dose above (160 minutes a week)
- Caveat
- Does not apply to ED with other causes
- Groups
- Running / medication (dapoxetine) / light sham exercise
- Reported
- Time to ejaculation rose in the running group, by about as much as in the medication group
- Caveat
- A small, short trial
Strength training (with cardio)
- Who
- Men treated for prostate cancer
- Method
- 20-30 minutes of aerobic exercise plus 6-8 strength exercises (6-12 reps each), three times a week
- Reported
- After 6 months the exercise group had better erectile function scores than usual care
- Caveat
- Men with prostate cancer; results may not apply to other men
A 2023 review by a UK university also called exercise research on PE (running and pelvic floor training) promising, while asking for larger studies.
A sample week
One example that approaches the study doses. Pelvic floor three times a day, every day. Cardio 30 minutes on 5 days (150 minutes a week), and strength training on 3 of those days.
| Day | Cardio | Strength |
|---|---|---|
| Mon | 30 min | 15-20 min |
| Tue | 30 min | Rest |
| Wed | 30 min | 15-20 min |
| Thu | Rest | Rest |
| Fri | 30 min | 15-20 min |
| Sat | 30 min | Rest |
| Sun | Rest | Rest |
If you have not exercised for a while, start with what you can keep up, such as 20 minutes of brisk walking on 3 to 4 days, and build up. Strength training can start with equipment-free lower-body and core moves like squats and bridges.
The 12 weeks
Most studies measured results after 3 to 6 months. Treat 12 weeks as the first block and raise the level gradually.
| Weeks | Pelvic floor hold | Cardio and strength |
|---|---|---|
| 1-2 | 3-5 s | From your current level, not too hard |
| 3-6 | 5-7 s | Gradually lengthen cardio |
| 7-12 | 8-10 s | Approach 150 min/week and strength 2-3 times/week |
Decide whether to step up by how the session felt. If "easy" keeps coming up, go up a little; if "hard" keeps coming up, go down.
Try the free Kegel timerTry one pelvic floor set here. Squeeze and relax 10 times in time with the moving diagram. No sign-up, no app.Limits and cautions
- Every study was small (tens to about a hundred men) and lasted 3 to 6 months.
- Most used supervised exercise; training alone or with an app may not give the same results.
- Exercise is not an established treatment for ED or PE.
- If you have heart disease, high blood pressure or diabetes, or have been inactive for a while, ask a doctor before starting. Stop if you get chest pain, breathlessness or dizziness.
- ED can be a sign of heart or blood vessel disease. See when to see a doctor.
FAQ
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 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.
References
- Dorey G, et al. Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. Br J Gen Pract. 2004;54(508):819-825. pmc.ncbi.nlm.nih.gov/articles/PMC1324914/ (accessed October 2026)
- Pastore AL, et al. Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Ther Adv Urol. 2014;6(3):83-88. doaj.org/article/aea4980b10dd4dd791f1f3168656deb5 (accessed October 2026)
- Gerbild H, et al. Physical Activity to Improve Erectile Function: A Systematic Review of Intervention Studies. Sex Med. 2018;6(2):75-89. doaj.org/article/91eb296258654277ba5cb0268ced6754 (accessed October 2026)
- Kilinc MF, et al. Impact of physical activity on patient self-reported outcomes of lifelong premature ejaculation patients: results of a prospective, randomised, sham-controlled trial. Andrologia. 2018;50(1):e12799. search.pedro.org.au/search-results/record-detail/52397 (accessed October 2026)
- Galvão DA, et al. Exercise and psychosexual education to improve sexual function in men with prostate cancer: a randomized clinical trial. JAMA Netw Open. 2025. ascopost.com/news/march-2025/exercise-intervention-may-impro (accessed October 2026)
- Anglia Ruskin University. Exercise could help combat premature ejaculation, study suggests (summary of a review in Trends in Urology & Men's Health, 2023). www.irishnews.com/magazine/science/2023/03/07/news/exercise_ (accessed October 2026)