Kegels in your 20s and 30s: should young men do them?

For the how-to, see our main guide to Kegel exercises for men. This page is about whether it's worth starting in your 20s and 30s at all. The research on men's pelvic-floor training comes mostly from men who already had a problem, such as erection problems or early ejaculation, so the honest answer takes a little unpacking. If you're curious, learning the squeeze costs nothing but a few minutes.

What's known, and what isn't

Here is the honest state of it, in the wording we use across this site.

The men in those trials weren't 25-year-olds checking ahead. In the best-known UK trial of pelvic-floor exercises for erection problems, the men's median age was 59.2.¹ Nothing has tested GoBeast either.

So if you start in your 20s, start because you want to learn a skill, not because someone promised you a future result.

Why you might be looking

Men search for this for different reasons, and the right first step depends on which one is yours.

Finishing early, now and then

Finishing sooner than you'd like now and then is common and isn't a cause for concern. Lifelong early ejaculation is much less common.^10,11 Worry about performance is a common cause of finishing early.¹⁰

Stop-start and squeeze are standard techniques that sex therapists teach for ejaculatory control.^11,10 Our guide to the stop-start technique explains how they work. If it bothers you, a doctor can talk you through the options.

Erections in your 20s and 30s

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.¹²

Here's the part that matters more when you're young. 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. If it keeps happening, see a doctor.^3,13,14

That isn't a scare story, and an occasional miss is normal. It's the reason a doctor comes before Kegels when the problem keeps happening. GoBeast works alongside medical care, never instead of it.

Tense rather than weak?

Kegels are a strengthening exercise.

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.^15,16

Our guide to a tight or hypertonic pelvic floor in men covers the signs and what a physio may do. The free pelvic floor relaxation session is voice-guided, with no squeezing and no pushing.

If you want to start

Keep it small. Lie on your back with your knees bent, squeeze as if holding in wind, hold for 3 seconds while you keep breathing, then let go completely and rest. Week one in our plans is 5 of those, 5 quick squeezes and a few slow breaths, once a day. That takes about two minutes.

Give the let-go as much attention as the squeeze. The muscle should drop all the way back after every rep, and every GoBeast session ends with a let-go set.

How much is enough? Nobody has settled that. A systematic review of pelvic-floor training trials in men found no best programme.² Our printable 4-week Kegel plan builds from week one, and the free Kegel timer counts a beginner session out loud.

Habits that matter at any age

Kegels are a 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.^3,12

Is it too early, or too late?

Neither, as far as the sources go. None of the sources we use sets an age to start or stop.⁹ GoBeast is for adults 18 and over. For later decades, see Kegels for men over 50, 60 and 70.

When to stop

See a doctor first if

• You have erection problems that keep happening, or no erections at all, including on waking. See a doctor. Erection problems that keep happening can be an early sign of heart or blood-vessel problems, and that matters even if you're young.^12,3,13
• You have 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.^15,16
• You have 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.¹⁷
• You notice a lump, swelling or change in shape of a testicle. See a doctor.¹⁸
• You notice a lump, hard area or new curve in the penis, or painful erections. See a doctor.¹⁹
• Low sex drive worries you. See a doctor.²⁰

How GoBeast helps

GoBeast is a voice-guided Kegel trainer for men. It starts by asking, not squeezing.

• Onboarding asks about pain. A yes switches you to a relax-first path, and a Pain button stops any session.
• Ten Kegel levels that start gently and move with your sessions, not the calendar.
• A let-go set at the end of every session.
• Stamina and Confidence lessons, including how erections work, when it's medical and the worry loop.
• A discreet icon and an app lock.

Comparing apps first? Here's how the main Kegel apps for men compare.

Questions