Exercises for erectile dysfunction, and why a doctor comes first

We're not doctors, and this page doesn't replace one. If you came for the how-to, our step-by-step guide to Kegel exercises for men has it. This page answers a different question: which exercises have actually been studied for erection problems, and what should come before them.

Occasional misses are common. Repeated ones need a check

Most men sometimes fail to get or keep an erection, usually because of stress, tiredness or alcohol. Erection problems are very common, especially after 40. If it keeps happening, see a doctor.¹

When it happens often, there is usually a reason worth finding. The NHS lists conditions that can be behind it: high blood pressure or high cholesterol, diabetes, depression or anxiety, and hormone problems. It can also be a side effect of some medicines.¹ If you think a medicine is involved, don't stop taking it on your own. The NHS says "your doctor may switch you to a different medicine" if one is causing it.¹

The European Association of Urology (EAU) guideline puts the whole idea in one line: "Erectile dysfunction is a symptom, not a disease."² A symptom of what? A doctor can help you find out. A set of squats or squeezes can't.

If worry about it has become part of the problem, our guide to performance anxiety in men explains how that loop works.

Why your heart is part of the conversation

The EAU guideline notes that erectile dysfunction "shares common risk factors with CVD", meaning cardiovascular disease, and says it "should be considered a precursor" of it.² A review that pooled 14 studies of men followed over time found the same link, and found it stronger at younger ages.³

It's a link, not proof that one causes the other. No exercise on this page, Kegels included, tells you anything about your heart. That's what the check-up is for.

Exercises for erectile dysfunction at a glance

Two kinds of exercise come up in the research and the guidelines. They don't stand on the same evidence.

Strong and Limited are the grades our claims register uses. Strong means a guideline statement or consistent large studies back it. Limited means small, uncontrolled or conflicting studies, with no guideline recommendation behind them. For the wider question of what Kegels do, see do Kegel exercises work for men?

Aerobic exercise and the habits around it

Regular exercise, especially aerobic exercise like brisk walking or running, losing weight if you're overweight, not smoking and keeping alcohol to 14 units a week or less are linked to better erections. Guidelines recommend these before or alongside any treatment.^2,1,4

Aerobic exercise means steady movement that gets you breathing harder for a while. The 14 units is the UK measure the NHS uses for alcohol.

Notice that exercise sits in a list with habits that aren't exercise at all, and that none of it replaces the check-up.

Do Kegels help ED?

Men have a pelvic floor too. Two of its muscles sit at the base of the penis: squeezing them raises the pressure inside an erect penis, and they contract in rhythm during ejaculation. Erections start with blood flow, not with these muscles.^8,9

That anatomy is why pelvic-floor training comes up in erection research. Here is what the research adds up to.

Pelvic-floor training has been studied for erection problems. The trials were small, mostly supervised clinic programmes with biofeedback, and their results were mixed. No guideline recommends training for erection problems, so treat it as one tool alongside a check-up with your doctor.^5,6,2

Pelvic floor exercises for erectile dysfunction: what the best-known trial did

In the best-known UK trial, the home routine was 3 strong squeezes lying, sitting and standing, morning and evening, after coached sessions with a physiotherapist.⁵

The coached part matters. Men had five sessions with a physiotherapist, who used a pressure sensor for biofeedback, while a comparison group got advice on lifestyle changes only.⁵ Squeezing on your own, with nobody checking your technique, is a different thing.

If your doctor is happy for you to add pelvic-floor training, get the basics right:

• Learn to find the muscle first. Our guide to finding your pelvic floor shows you how.
• Use the cue from that trial: "Try to avoid holding your breath, pulling in your abdomen or tensing your buttocks."⁵
• Let the muscle go fully after every squeeze.
• Stop if anything hurts.

The free Kegel timer counts a session out loud and ends with a release. GoBeast works alongside medical care, never instead of it.

Who should skip Kegels

Pelvic-floor strengthening isn't right for everyone. If you have pain in your pelvis, genitals, perineum or bottom, pain when you ejaculate or pee, or trouble starting to pee, your pelvic floor may be too tense rather than too weak, or something else may be going on. Guidelines advise against Kegel-style strengthening for pelvic pain with a tender pelvic floor. Stop, see a doctor, and ask about a pelvic-floor physiotherapist.^10,11,12 Our guide to a tight or hypertonic pelvic floor covers the signs.

Had prostate or pelvic surgery or radiotherapy? Follow your care team's plan first. GoBeast isn't designed for recovery after surgery.¹³

Medical treatments exist

Erection problems have medical treatments, and a doctor can talk you through them. The NHS says treatment "can usually help". Its list starts with medicines, and also covers dealing with causes such as high blood pressure, and counselling or therapy when erection problems are linked to emotional or mental health problems.¹

We don't give advice on medicines. That conversation is for you and your doctor. One NHS line bears repeating, though: "It's best to see a doctor before buying medicines online." It warns that many websites sell fake medicines.¹

What to tell your doctor

If talking about it feels awkward, write your answers down before you go. The NHS says the doctor or nurse may ask about your lifestyle and relationships, do basic health checks such as taking your blood pressure, and examine your genitals to rule out an obvious physical cause.¹ The EAU guideline asks doctors to take a full medical and sexual history from every man with erection problems.²

A checklist to take with you

• When it started, and whether it came on gradually or all at once.
• Whether it happens every time, or only some of the time.
• If you still get erections at other times, such as when you wake up.¹
• Every medicine you take, including anything bought online or over the counter.
• How much you drink, and if you smoke.
• How active you are in a normal week.
• Any chest pain or breathlessness when you're active.
• Stress, low mood or worry about sex, and anything going on in your relationship.
• Any pain, or any change when you pee.

Nothing on this list is a test you can score yourself. It's there so the appointment covers everything, even if you get flustered.

When to see a doctor urgently

Feeling low about it? You don't have to handle this alone. If you feel hopeless or have thoughts of harming yourself, call or text 988 (US, Canada) or 1737 (NZ), call Samaritans on 116 123 (UK, Ireland) or Lifeline on 13 11 14 (Australia). If you're in danger now, call your emergency number.

How GoBeast helps

We can't promise GoBeast changes your erections, and nothing has tested it. This is what it does.

• Lessons on erection health, including what research says about pelvic-floor training and when to see a doctor. Health information links to its sources.
• A pain check before you train. Pain switches you to a relax-first path, and every session ends with a relaxation set.
• A voice-guided, eyes-free player that takes you through 10 Kegel levels.
• A discreet icon and an app lock.
• It works alongside medical care, not instead of it.

Comparing apps first? See how the main Kegel apps for men compare, or read how the GoBeast app works.

Questions