How many Kegels a day should a man do? Sets, reps, rest days

No one has found a best number. A systematic review of pelvic-floor training trials in men found no best programme,³ so take every figure on this page as a starting point, not a prescription. Not sure you're using the right muscle yet? Start with how to find your pelvic floor.

What the sources say

Two well-known guides, the best-known UK trial and the GoBeast app give different numbers. The shape is the same: a few short sets, spread through the day, with rest between squeezes.

How many Kegels a day, by source.
Source	Squeezes per set	Sets a day	Hold and rest
Mayo Clinic¹	A few at first, working up to 10 to 15	At least 3, for example one lying, one sitting and one standing	Squeeze 3 seconds, relax 3 seconds
NHS physiotherapy leaflet (North Bristol)²	5 slow at first, then 10 slow and 10 quick	3, so 30 slow and 30 quick a day in total	Holds build toward 10 seconds, 5 seconds' rest
Best-known UK trial (Dorey 2004)⁴	3 strong squeezes in each position	Morning and evening, lying, sitting and standing	Set for each man
GoBeast app	Set by your level	One session a day, 6 days a week	3 seconds at first, rising toward 10

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.⁴ For the long term, the NHS leaflet suggests one session a day of 10 slow and 10 quick.²

Where to start

Start lower than any of the sources and add one thing at a time. Move up a step only when every squeeze at your current step has felt clean for several sessions in a row.

A simple way to build up. Slow squeezes first, then quick ones, then a few slow breaths to let go.
Step	Sets a day	Slow squeezes per set	Quick squeezes per set	Position
1	1	5 holds of 3 seconds	5	Lying, knees bent
2	2	8 holds of 3 to 5 seconds	8	Lying, then sitting
3	3	10 holds of 5 to 10 seconds	10	Lying, sitting and standing

Step 3 is the top of the NHS leaflet and in line with Mayo Clinic's three sets.^1,2 Add a set before you add seconds, and change position before you add squeezes. If a step feels hard, stay there. Nothing is lost.

For a dated 4-week version with a tick sheet you can print, see the Kegel workout plan for men. To time your holds, see how long to hold a Kegel.

Every day, or rest days?

The NHS leaflet and Mayo Clinic both describe daily routines, and neither builds in rest days.^1,2 The trials don't settle it either: the best-known UK trial used a twice-daily home routine,⁴ while one small 2025 trial had men train twice a day on 3 days a week.⁵ We don't know of a study that compared daily Kegels with every other day in men.

Our printable plan and the GoBeast app use 6 days a week with one rest day. That's our choice, not a research finding. If every other day is what you'll actually keep up, start there. Aim for regular, not perfect.

Missed a few days? Pick up where you were. In GoBeast your level holds for up to 6 days off. After a week or more, you get a short warm-up and step back one level, and the app tells you so.

How many minutes a day?

Less than you might think. A set of 10 slow squeezes with 10-second holds and 5-second rests, plus 10 quick ones, takes about 3 to 4 minutes. Three of those take about 10 minutes, spread across the day. At step 1, a set takes under 2 minutes.

GoBeast uses short daily sessions, about 10 minutes, with the relax set at the end.

Twice a day or three times?

Spread your sets out rather than doing them back to back. Mayo Clinic suggests doing one set lying down, one seated and one standing.¹ The NHS leaflet suggests tying them to things you already do every day, like brushing your teeth or after meals.² At work, Kegels at your desk fits a seated set into 3 minutes.

Can you do too many?

We don't know of a research-backed daily maximum, so we won't give you one. None of our sources asks for more than about 30 slow and 30 quick squeezes a day,² and we see no reason to go past that. More is not automatically better, and effort should never become strain. If you finish sessions sore or achy, stop and get checked rather than pushing on. Our guide to Kegel side effects covers what to watch for.

Clean squeezes count, sloppy ones don't

A rep only counts if you can tick all three:

Breathing. The cue from the Dorey trial was to try to avoid holding your breath, pulling in your abdomen or tensing your buttocks.⁴
Only the pelvic floor moves. Belly, buttocks and thighs stay soft. Mayo Clinic gives the same advice.¹
A full let-go. The muscle drops all the way back between squeezes. Finish every session with a few slow breaths to let it go. See reverse Kegels for men.

When a set gets sloppy, stop the set and count only the clean ones. Our guide to breathing and your pelvic floor helps if breath is the sticking point.

When to stop

See a doctor before you start if you have new or changing urinary symptoms, like a weak stream, straining, peeing more often or at night, or new leaks.⁶ Had prostate or pelvic surgery or radiotherapy? Follow your care team's plan first. GoBeast isn't designed for recovery after surgery.⁷

How GoBeast helps with this

Sets and reps set by your level. Ten Kegel levels, and one tap after each session (too easy, right or too hard) sets the pace.
A voice on every rep, so you never lose count. The web app has voice cues; the iPhone and Android apps, coming early 2027, add haptics.
Rest days built in. One session a day, 6 days a week, and your level holds if you miss a few days.
A relaxation set at the end of every session.

Comparing apps first? See how the main Kegel apps for men compare.

Questions

How many Kegels should a beginner do?

One set a day of 5 slow squeezes held for 3 seconds, plus 5 quick ones, is a fine start. Build toward 3 sets of 10 over the following weeks, only as fast as each squeeze stays clean.

Is it OK to do Kegels every day?

Mayo Clinic and the NHS leaflet both describe daily routines.^1,2 Our plans use 6 days a week with one rest day. Stop if anything hurts.

How many sets and reps of Kegels should a man do?

Work up to about 3 sets a day of 10 to 15. The NHS leaflet's top end is 10 slow and 10 quick, three times a day.²

Is the GoBeast plan free?

Your personal plan is free to see: answer a few questions and practise finding the muscle before you pay anything. Training needs GoBeast Pro, $59.99 a year with a 7-day free trial, or $14.99 a month. We remind you 3 days before every charge.

Is GoBeast private?

You can start without an account. The app has a discreet icon option and an app lock, notifications use neutral wording, and your answers are never shared with advertisers.

Does GoBeast work?

We're not doctors, and we can't promise it does. Pelvic-floor training has been studied for erection problems. The trials were small, mostly supervised clinic programmes with biofeedback, and their results were mixed.^3,4 Nothing has tested GoBeast. It works alongside medical care, never instead of it. More in how long Kegels take to work.

GoBeast is not a medical device and does not diagnose, treat, cure, or prevent any medical condition. Consult a healthcare professional for medical advice, diagnosis or treatment.

How many Kegels should a man do a day?