How long do kegels take to work for men?

For some problems it takes longer. MedlinePlus says that it may take several months for incontinence to lessen. The NHS says that you may need to do pelvic floor exercises for a few months before you see any benefit (NHS). In a trial of men with erectile dysfunction, researchers measured the first results at 3 months (Dorey et al., 2004).

How long do kegels take to work for men? The Short Answer

What the source measured	Time	Source
Bladder control improves	3 to 6 weeks	NIDDK
Fewer symptoms	4 to 6 weeks	MedlinePlus
Results in general	6 to 8 weeks	Cleveland Clinic
Benefit for urine leaks	A few months	NHS
Incontinence lessens	Several months	MedlinePlus
Erectile function scores improve (men with ED, exercises plus biofeedback)	3 months, more at 6 months	Dorey et al., 2004

The time depends on two things. Cleveland Clinic says that it depends on how consistent you are and how weak your muscles are at the start.

Why kegels take weeks, not days

Your pelvic floor is a group of muscles. Cleveland Clinic compares kegels to lifting weights for other muscles. NIDDK says that, like any exercise routine, it can take a little time to build up muscle strength (NIDDK).

You also need time to learn the movement. Many people have trouble finding the right muscles at first. NIDDK says that if you squeeze the wrong muscles, you can put more pressure on your bladder. Read how to find your pelvic floor muscles before you start your count.

Cleveland Clinic says that when you do kegels correctly, your symptoms should improve gradually over several weeks. For example, you may leak urine less often.

What the research on men shows

NIDDK says that studies suggest pelvic floor muscle training may also improve sexual function (NIDDK).

One randomised controlled trial looked at men with erectile dysfunction (Dorey et al., 2004):

• 55 men took part. Their median age was 59.
• 28 men did pelvic floor exercises. They also got biofeedback and lifestyle advice.
• 27 men got lifestyle advice only.
• At 3 months, the exercise group had better erectile function scores than the advice-only group.
• At 6 months, scores improved more.
• At the end, 40% of the men had normal erectile function, 34.5% had improved, and 25.5% did not improve.

Read these results with care. This was one small trial. The men also got biofeedback from a therapist, not only home exercises. Your results can be different.

For urine dribble after urination, NIDDK says that men can also benefit from pelvic floor exercises. Stronger muscles may help a man leak urine less often, especially dribbling after urination (NIDDK).

How to get the most from the weeks

You cannot make kegels work faster with more repetitions. MedlinePlus and NIDDK both say: keep doing the exercises, but do not increase how many you do. Too many can cause you to strain when you urinate or move your bowels (MedlinePlus).

Do these things instead:

• Do them every day. NIDDK says “It’s just 5 minutes, three times a day.” Do not give up.
• Use three positions. NIDDK says to do the exercises lying down, sitting and standing each day. This makes the muscles strongest.
• Include short and long squeezes. The NHS says this is important.
• Increase the hold slowly. Start at 3 seconds. Cleveland Clinic says to work up to 5 seconds. The NHS says to work up to 10 seconds.
• Keep a log. NIDDK suggests a daily journal or exercise log.

What happens if you stop

MedlinePlus says that incontinence will return if you stop the exercises. When you start, you may need to do them for the rest of your life (MedlinePlus). Think of kegels as a habit, not a short course.

If you see no change after a few months, talk to your doctor. A doctor or a pelvic floor therapist can check your technique. Kegels add to medical care. They do not replace it.

How Rock helps you stay consistent

Results take weeks, so the hard part is to keep going. Rock is built for that.

• Daily reminders tell you when it is time for your set.
• Training statistics record your total minutes, total sets, current streak and longest streak. History charts show each week, month and year. This works as your exercise log.
• Badges reward your streaks.
• Levels in each mode rise as you get stronger, so the exercise gets harder over the weeks.

The app recommends 3 sets per day for each of its three modes. Rock is a training tool. It does not diagnose or treat any condition.

This guide is general information, not medical advice. Talk to a doctor about symptoms.