Kegels for men over 50, 60 and 70: how to start

This one page covers your 40s, 50s, 60s, 70s and beyond, because the sources we use don't split Kegel advice by age. What changes is how you start and what you check first.

Is it too late to start?

None of the sources we use sets an upper age limit for Kegels.^1,2 In the best-known UK trial of pelvic-floor exercises for erection problems, the men's median age was 59.2.³

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.^3,4,5

We won't promise you a result at any age. What we can do is help you start sensibly.

Check these first

See a doctor before you start, or soon, if any of these apply:

Erection problems that keep happening. 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.⁶ Erection problems that keep happening can be an early warning of heart or blood-vessel disease, sometimes before any other symptom, and the link is stronger in younger men.^5,7
New or changing urinary symptoms, like a weak stream, straining, peeing more often or at night, or new leaks. See a doctor before starting pelvic-floor training.⁸
Blood in your pee. Ask for an urgent doctor's appointment.⁹
Pain in your pelvis, genitals, perineum or bottom, pain when you ejaculate or pee, or trouble starting to pee. Don't start strengthening; see a doctor first. More in Kegel side effects.¹⁰
Recent surgery. Had prostate or pelvic surgery or radiotherapy? Follow your care team's plan first. GoBeast isn't designed for recovery after surgery.¹¹

Already seeing a doctor about something? GoBeast works alongside medical care, never instead of it.

Does the routine change at 40, 50, 60 or 70?

Not in the sources we use. Mayo Clinic and an NHS physiotherapy leaflet give every man the same instructions, with no age bands.^1,2 What you might adapt is the position you start in and the pace.

In your 40s

Start like anyone else, with the 4-week Kegel plan. If erection problems keep happening, see a doctor first.⁶

In your 50s and 60s

The two sources differ on where to begin. Mayo Clinic says Kegels may be easiest lying down at first; the NHS leaflet says sitting may be easier to start with.^1,2 Try both and pick the one where your belly and buttocks stay soft. Both sources then move you on to other positions, standing included.

In your 70s and beyond

Mayo Clinic says that once you've found the right muscles, you can do Kegels in any position.¹ So every set can be done sitting on a firm chair, or lying on your bed with your knees bent. Add standing sets only once you feel steady on your feet. A timer that talks lets you train with your eyes closed.

Habits that matter at any age

Kegels are one small part of the picture. 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.^5,6

A gentler 4-week start

This is our 4-week plan, started lower. Once a day, 6 days a week. Squeeze at about half your strongest, keep breathing, and let go fully after every squeeze.

A gentler start. Move on only when every squeeze in a week felt clean; repeat any week as often as you like.
Week	Position	Slow squeezes	Quick squeezes	Relax set
1	Sitting or lying, whichever is easier	3 holds of 3 seconds, resting 5 seconds after each	3	4 slow breaths
2	The same	5 holds of 3 seconds, resting 5 seconds after each	5	4 slow breaths
3	Add the other position	5 holds of 5 seconds, resting 5 seconds after each	5	4 slow breaths
4	Lying and sitting; standing if you feel steady	8 holds of 5 to 7 seconds, resting 5 to 7 seconds after each	8	6 slow breaths

Clean means you kept breathing, your belly and buttocks stayed soft, and the muscle let go fully each time. The cue from the best-known UK trial was to try to avoid holding your breath, pulling in your abdomen or tensing your buttocks.³ After week 4, build toward the amounts in how many Kegels a day, and time your holds with how long to hold a Kegel.

When to stop

If you can't pee at all, get urgent medical help today.⁸ The full list of signs that need a doctor, and which are urgent, is in our side effects guide.

How GoBeast helps with this

Your own starting point. A self-timed hold in onboarding shows where you begin, never a score against other men.
A voice on every squeeze, so you can train with your eyes closed, sitting or lying down.
Ten Kegel levels that move with your sessions, not the calendar. Miss a few days and your level holds.
A relaxation set at the end of every session, and a Pain button that stops the session.

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

Questions

Is it too late to start Kegels at 60?

None of the sources we use sets an upper age limit.^1,2 Check the list above with a doctor first if anything on it applies, then start gently.

Can men over 70 do Kegels?

The instructions from Mayo Clinic and the NHS leaflet don't change with age.^1,2 Every set can be done sitting or lying down. Stop if anything hurts.

What are the best Kegel exercises for men over 60?

The same as at any age. The NHS leaflet uses two: slow squeezes with a hold, and quick squeezes.² Whichever you do, keep breathing, keep your belly and buttocks soft, and let go fully after each one.

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. The trials of pelvic-floor training 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.

Kegels for men over 50, 60 and 70