Pelvic floor training for men, without the app
Most men who go looking for this find one of two things: a clinical page that tells them to "do kegels" and stops, or an app that counts reps at them for a monthly fee and never explains what it is counting.
OptimizedMale is the third thing. A written protocol you follow yourself, built from what the published trials actually did, with the trial conditions stated next to every result so you can judge how far they travel.
No app. No login. No subscription. No account to cancel.
Start with the free 7-day plan
Seven days. Five to fifteen minutes a day, mostly sitting or lying down. It teaches you which muscle you are contracting, how to contract it without recruiting your abs and glutes, and what a real progression looks like.
It is week one of the same protocol the paid system continues. The useful part is in it.
Then the 12-week Performance System, if you want it
The free plan builds the foundation. The Performance System is weeks 2 to 12 of progressive training, plus the module almost nobody writes: how to use these muscles during sex rather than as a morning exercise. It also covers supplement choices, testosterone testing, biometric tracking and an honest read on the clinical options, including when the protocol is not the right answer and a prescription is.
$49 once. Instant PDF download. 30-day money-back guarantee.
See what's in the Performance System
Why the sourcing is the product
This is a category built on invented statistics. A number with no paper behind it is easy to write, hard to check, and impossible to argue with.
So every clinical claim here names the authors, the journal and the year, and states the conditions the result came from. The pelvic floor trial this plan's home protocol is drawn from, Dorey et al., 2004, British Journal of General Practice, taught its participants in five weekly sessions and then ran a daily home programme for six months. Of all the men randomised, including those who withdrew, 74.5% reached normal erectile function or improved.
That is a real result under stated conditions, which is a different thing from a promise about you. Where a figure could not be verified against the paper, it was removed. Our Editorial and Sourcing Policy describes how that works and what has already been corrected because of it.
Who this is for
Men who would rather read the protocol than be coached through it. Men who have tried kegels, got nowhere, and suspect they were doing them wrong. They usually were. Men who want to handle this themselves without a monthly charge on their card and an app icon on their phone.
If you want a clinician, get a clinician. This does not replace one, and the Medical Disclaimer says plainly when to go and see someone instead.
Articles
Long-form answers to specific questions, each cited the same way.