How long do Kegels take to work? The study periods, and how to keep going
The studies and sources we used are listed at the end. Not reviewed by a doctor. Editorial policy
Many men try Kegels for a week, notice nothing and stop. Knowing how long the studies actually ran makes it easier to set a pace you can keep.
The ED and PE trials assessed the results of daily training kept up for 12 weeks to 3 months. Don't judge it after a few days or one or two weeks; treat 12 weeks as your first checkpoint.
Contents
The periods used in studies
| Study | Who took part | Period |
|---|---|---|
| Dorey et al. (2004) | 55 men with ED | 3 months |
| Pastore et al. (2014) | 40 men with lifelong PE | 12 weeks |
| Myers and Smith (2019) | Review of 10 clinical trials | From a few weeks to several months |
All of these studies were small, and most included guidance from a professional. The same period will not give everyone the same result.
A 12-week plan
| Weeks | Hold for | Goal |
|---|---|---|
| 1–2 | 3–5 seconds | Learn to squeeze the right muscles |
| 3–6 | 5–7 seconds | Do it sitting and standing too |
| 7–12 | 8–10 seconds | Hold longer and combine with movement |
Each time, relax for as long as you squeezed. You can try your first round right now with the free 1-minute Kegel timer: 10 squeezes in time with a cross-section animation, no sign-up or app needed.
Tips for keeping it up
- Tie it to a habit: brushing your teeth, your commute, going to bed. Pair it with something you already do every day.
- Keep a record: just ticking off the days you did it helps you see that you are keeping going.
- Adjust the effort: on hard days, hold for fewer seconds. A lighter session beats skipping it.
When to see a doctor
If nothing has changed after 12 weeks, or the problem keeps bothering you, talk to a urologist or your doctor. Stop if training causes pain, and if you have had surgery, ask your surgeon before you start.
FAQ
How long until Kegels make a difference?
Most studies measured results after about 12 weeks (3 months) of daily training. It varies a lot from man to man. If nothing has changed by then, or the problem keeps bothering you, talk to a urologist or your doctor.
How many Kegels should I do a day?
A common starting point is one set of 8 to 10 squeezes, each held a few seconds and relaxed for the same time, three times a day (morning, midday and evening, for example). 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 there anything I should avoid?
Four things: holding your breath (it pushes the pelvic floor down), tensing your stomach or buttocks (the big muscles take over), stopping your urine midstream again and again as practice (your bladder may not empty fully), and carrying on through pain. If you have had surgery, ask your surgeon before you start.
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/
- 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
- Myers C, Smith M. Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: a systematic review. Physiotherapy. 2019;105(2):235-243. researchonline.jcu.edu.au/57900/