Finding the right balance between consistency and rest
Getting the best results with Perifit Care(+) isn’t just about how you train — it’s also about how often and how long you train. Both overtraining and undertraining can affect your progress, and finding the right balance is key to building a stronger pelvic floor.
Our Recommended Routine
We generally recommend:
5 sessions per week
Around 8 minutes per session
This rhythm helps your pelvic muscles grow stronger while giving them enough time to rest and recover — just like any other muscle group in your body.
We don’t recommend training for more than 15 minutes per day, as this can lead to fatigue and slow your progress over time.
If You’re Just Starting Out
If you’re new to Perifit Care(+) or pelvic floor training in general, it’s completely fine to start gently.
Try:
2 to 3 sessions per week
About 5 minutes per session
Then gradually increase to 5 sessions of 8 minutes as your muscles become stronger and your comfort improves. What matters most is consistency — a few short, regular sessions are much more effective than long or irregular ones.
When Training Too Little or Too Much Affects Results
Training too little:
If you only train occasionally or skip several days between sessions, your pelvic muscles won’t get enough stimulation to build and maintain strength.Training too much:
Just like any other muscle, the pelvic floor needs rest to recover and strengthen.
Training too frequently or for long durations — for example, doing multiple long sessions in a single day or training every day without rest — can overwork the muscles. When the pelvic floor is fatigued, contractions become less effective, and progress may slow down or even reverse.
Everyone Is Different
Each person’s body responds differently. If you’re not sure what rhythm works best for you — or if you’ve been training regularly without seeing progress — it may help to consult a pelvic floor physiotherapist.
They can assess your technique and help you tailor your training plan to your specific needs.
Remember
The best results come from steady, balanced training — not too little, not too much, and always with good technique. Listen to your body, stay consistent, and give yourself time.