All guides
Everything on this site, grouped by what you're here for. All of it is free to read, sourced to named papers, and honest about what the evidence does not support.
Learning the exercise
Finding the muscle
Four cues to locate it and three checks to confirm you have it. Start here — most people get this wrong first go, and the ones who never fix it get nothing from months of training.
Kegel exercises for men
The protocol from the trials: sets, holds, release, progression, and the four mistakes that make the whole thing useless.
How long it takes
Nothing for a month, something at six to twelve weeks, the full trial effect at six months. And when to conclude it isn't working.
The apps, compared
Dr. Kegel, Kegel Men, Better P, Kegel Trainer and ours, with real App Store prices and a disclosure that we make one of them.
Erectile difficulty
Does pelvic floor training help?
The randomised trial, with the numbers: 40% back to normal at six months, 35.5% improved, 24.5% no change. Plus the mechanism and the limits.
Losing it partway
A different problem from never getting one, with a different cause and a different fix. Two questions sort you into the right category.
What works without drugs
Exercise, weight, smoking, sleep, alcohol and pelvic floor training, ranked by evidence. Plus what has none.
Morning erections
Involuntary, sleep-related, and the most informative free signal you get about whether the machinery works.
Working out which problem you have
The self-check
Eight questions sorting your symptoms into likely weak, likely too tight, or see a doctor first. Runs in your browser; nothing stored, nothing sent.
A pelvic floor that is too tight
Pain, hesitancy and aching after ejaculation are the opposite problem from weakness — and kegels make them worse.
Specific situations
Premature ejaculation
The 12-week study that took men from 32 seconds to 146, what it did not prove, and the three-part protocol.
After prostate surgery
The largest trial found formal training no better than standard care. The one place where the evidence runs against the marketing.
Cycling
Cyclists were no worse off than swimmers and runners in a study of nearly 4,000. Numbness is the signal that matters, and it is fixable.
Porn
An association with problematic use, no demonstrated causation, and weak study designs. The boring middle of a loud argument.
About the app and the sources
- What VitalityRise does — the app itself, its price, and what it doesn't do
- Methodology — every source the 30-day programme was built from, and what we deliberately left out
- About — who builds it, and the rules it won't break
- Support — subscriptions, cancelling, Apple Health, notifications
In other languages
The homepage and the two main guides are also available in Deutsch, Español, Français, Português and 日本語. The app itself is in 22 languages.
Train the muscle. Privately.
Guided pelvic floor sessions and a 30-day plan on your iPhone. No account, and your answers and progress never leave the device.
iPhone · iOS 17+ · $34.99/year with a 3-day free trial
Common questions
Where should I start?
If you want to do the exercise, start with finding the muscle, then the protocol. If you are trying to work out what is wrong, start with the self-check — it sorts symptoms into a weak pelvic floor, an over-tight one, or something that needs a doctor. Those are genuinely different problems with opposite treatments.
Is this content written by doctors?
No, and we say so rather than implying otherwise. It is written by the developer who builds the app. Every clinical figure on this site is sourced to a named, linked paper so you can check the claim rather than trust the credential.
How often is it updated?
Each page carries its own published and updated date. Corrections are welcome at support@vitalityrize.me and are made with the date changed on the page.