Pelvic Floor Exercise Planner Calculator
Create a progressive Kegel exercise routine based on your current pelvic floor strength, training goals, and schedule.
Medical Disclaimer
This calculator is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making decisions about your health. Never disregard professional medical advice or delay seeking it because of results from this tool.
Inputs
Results
Hold Duration
7 sec
Total Daily Contractions
111
How to Use This Calculator
- Enter Current Strength (1-4), Primary Goal (1-4), and Weeks of Training.
- Set Sessions Per Day.
- Review Hold Duration (sec) and Total Daily Contractions.
- Use Reps Per Set and Sets Per Session to inform your decision.
How the result changes with Weeks of Training
| Weeks of Training | Hold Duration | Total Daily Contractions |
|---|---|---|
| 3.3 | 4 sec | 75 |
| 9.05 | 7 sec | 111 |
| 16 | 10 sec | 150 |
| 22 | 10 sec | 150 |
What each input means
- Current Strength (1-4)
- 1 = Very weak (can barely contract), 2 = Weak (short holds), 3 = Moderate, 4 = Strong.
- Primary Goal (1-4)
- 1 = Continence improvement, 2 = Post-pregnancy recovery, 3 = Prolapse prevention, 4 = Sexual health.
- Weeks of Training
- How many weeks you have been (or plan to) train. Routine progresses over time.
- Sessions Per Day
- How many exercise sessions per day (most guidelines recommend 3).
What each result means
- Hold Duration
- How long to hold each slow Kegel contraction (progresses over time).
- Reps Per Set
- Number of slow contractions per set.
- Sets Per Session
- Number of sets of slow contractions per exercise session.
- Quick Flick Reps
- Number of rapid 1-second contractions per session (for reflexive strength).
- Total Daily Contractions
- Total slow + quick contractions across all daily sessions.
- Time Per Session
- Estimated time for each exercise session.
- Rest Between Reps
- Rest duration between slow contractions (matches hold time).
- Daily Slow Contractions
- Total endurance (slow hold) contractions per day.
- Daily Quick Contractions
- Total quick flick contractions per day.
- Weeks to Noticeable Improvement
- Estimated time before noticing strength improvement with consistent training.
How this is calculated
Worked example, using the default values
- Identify Input Parameters4 parametersCurrent Strength (1-4) = 2, Primary Goal (1-4) = 2, Weeks of Training = 8, Sessions Per Day = 3 = 4 input(s) provided
- Calculate Hold DurationHold Duration = min(10, baseHold + floor(weeksTraining / 2))7 = 7
- Calculate Total Daily ContractionsTotal Daily Contractions111 = 111
- Calculate Reps Per SetReps Per Set = min(15, baseReps + floor(weeksTraining / 2))12 = 12
- Calculate Sets Per SessionSets Per Session2 = 2
Engine last updated . Checked against 2 independently-derived tests — how we verify calculators.
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