How Many Kegels Should Men Do Per Day?
Many men ask the same question when starting pelvic floor training:
How many Kegels should men do per day?
The correct number depends on your experience level, but most men benefit from doing between 30 and 60 Kegel contractions per day.
This guide explains exactly how many Kegels you should do and how to structure your training.
Recommended Number of Kegels Per Day
Most experts recommend:
Beginners
- 30 Kegels per day
- One session daily
Intermediate
- 40–50 Kegels per day
- One or two sessions
Advanced
- 60+ Kegels per day
- Two sessions daily
Consistency is more important than doing large numbers.
Beginner Training Plan
If you are new to Kegels, start slowly.
Example beginner plan:
- 10 slow contractions
- 10 fast contractions
- 10 medium holds
Total:
30 contractions per day
This level is safe and effective.
Intermediate Training Plan
After 3–4 weeks:
- 15 slow contractions
- 15 fast contractions
- 10 endurance holds
Total:
40 contractions
You can split into:
- Morning session
- Evening session
Advanced Training Plan
Experienced users can increase intensity.
Example:
- 20 slow contractions
- 20 fast contractions
- 20 endurance holds
Total:
60 contractions
Avoid sudden increases.
Signs You Are Doing Enough
You are doing enough Kegels if:
- Contractions feel stronger
- Control improves
- Exercises feel easier
- Muscles respond quickly
Progress usually appears within a few weeks.
Signs You Are Doing Too Many
Overtraining pelvic muscles can cause discomfort.
Signs include:
- Muscle fatigue
- Pelvic tension
- Mild soreness
- Difficulty relaxing muscles
Reduce training if this happens.
How to Get the Best Results
For best results:
- Train daily
- Use correct technique
- Relax between contractions
- Increase gradually
Short sessions work best.
FAQ
Is 100 Kegels per day too much?
For most men, yes. Excessive training can cause fatigue.
Can beginners do 50 Kegels per day?
It is better to start with 30 and increase gradually.
Is it OK to skip days?
Occasional breaks are fine, but daily training produces faster results.
How fast do Kegels work?
Most men see results within 4–8 weeks.
Conclusion
Most men should aim for 30–60 Kegel exercises per day depending on experience level.
Start slowly and increase gradually for the best long-term results.