How Many Kegels Should You Do a Day? The Simple Answer

Many beginners, when they learn how to do Kegel movement for the first time, they think of it as doing an exercise with barbell or a dumbbell. The more weight you pick up and the more reps you do, the more result you get.

No, this is not the same with Kegel exercises. And for anyone who is confused for how many Kegels should you do a day. The short answer is: Quality matters more than quantity.

A beginner who has just learned to do Kegels using their pelvic floor muscles, should aim for 10 to 15 repetitions per session, only two to three times a day.

Here, each repetition means contracting your pelvic floor muscles for about 3-5 seconds, and then relaxing for the same amount of time. This can roughly add up to about 30-35 Kegels a day, which is enough without fatiguing your pelvic floor muscle.

What happens If I do 100 Kegels a day?

If you are really doing 100 Kegels per day, then seriously you are on to something. Overtraining a muscle in a single day won’t strengthen it. In fact, it can cause serious muscle fatigue or even make the muscles less responsive.

Just like any other muscle group, your pelvic muscles need both exercise and recovery to adapt to Kegel exercise.

The smarter approach should be making a particular time of the day for doing Kegels. Like while sitting at your desk or before going to bed.

Over time, you can gradually increase the length of pelvic muscle contraction to 8 to 10 seconds, only if it feels comfortable. It can take up to 4-6 weeks of regular practice to even start seeing the benefits of doing Kegels.

The Bottom Line

Just like you cannot lose 25 pounds of body fat in a week, and hope to see yourself in a fitted cloth. Similarly, you should not expect instant result from doing Kegel movement. Understand this, strengthening pelvic floor muscle just like other muscle group needs consistency and quality repetitions.

So, start small, stay consistent and you will see positive results in the long run.