skip to Main Content
How to Design a Kegel Exercise Program

How to Design a Kegel Exercise Program

Time needed: 3 minutes.

You know how to Kegel (if not, read this on how to do a Kegel), and now you need help designing a daily Kegel exercise program. Here's how to design a Kegel exercise program perfect for your individual needs!

Strength and function of muscles is built through overload that increases the challenge over time as your muscles gain strength. To build strength, you should do endurance contractions (longer) and fast contractions (quick, strong holds).

  1. Pick your endurance contraction hold time for your Kegel exercise program

    Contract and hold for as long as you can before your squeeze drops off significantly. For most people, this is a few seconds up to about 10-15 seconds. What if I have pain when I hold?

  2. Pick your fast contraction hold time 

    Try to squeeze for about 1 second and then relax fully before doing the next contraction. How many can you complete in 10 seconds? This is generally a few up to no more than 10.

  3. Pick a set and rep schema for your program 

    Research supports doing a minimum of one set per day for both kinds of contractions.

    Endurance contractions: 3 sets of 8-12 reps
    Fast contractions: 10-15 reps

    How long do I need to do this Kegel exercise program for?  how to design a kegel program

  4. Set a Schedule for your Kegel exercise program

    Designing an exercise program doesn't take long, but doing it consistently is the difficult part. Try to set a reminder on your phone or download a Kegel app to help hold yourself accountable. Have questions about Kegels? Check out this Kegel FAQ blog HERE!


Need more guidance on your Kegel exercise program? Make an appointment with our pelvic floor physical therapist TODAY to get the collaborative support you need to meet your goals! We offer in-person or telehealth appointments!

Want to read more? See our Pelvic Floor Resource Page for more content!
Heather earned her Doctor of Physical Therapy degree from the University of Saint Augustine for Health Sciences in 2012. Prior to that she had earned her B.S. in Clinical Exercise Science from Virginia Commonwealth University. In 2017 she became a certified yoga instructor (RYT-200) and in 2022, she became a Board Certified Orthopaedic Clinical Specialist. She has also received training in PreNatal/Postpartum Rehabilitation.


Nina's interest in Pelvic Health began during her graduate studies, when she realized how underserved this population was. She went on to complete a year-long residency program at Agile Physical Therapy to further her knowledge in helping women, men, and people of all gender identities regain confidence in their pelvic floor function. Nina understands how sensitive these issues are and hopes to help destigmatize bowel, bladder, and sexual dysfunction and empower people to seek the care they need to return to the activities they love.

Back To Top