Congratulations on completing your training program! Reaching the final level is a great achievement and reflects your consistency and commitment.
What you do next depends mainly on one question: Have your symptoms improved or resolved?
If you still have symptoms
If you're still experiencing symptoms or feel you could benefit from more training, you have several options.
Repeat earlier levels
You can return to a lower level of your training program and continue building your skills.
To do so:
Go to Settings → My Program
Tap your current program (for example, Objective 2 – Basics of Contraction Quality)
Scroll to the bottom of the screen
Tap the level adjustment card
Select the level you'd like to return to
Confirm your choice
Repeating earlier levels can help reinforce your technique, strength, endurance, or control.
Speak with a pelvic health professional
If you've completed the full program but your symptoms remain, it's a good idea to consult a pelvic health professional.
They can assess your individual situation, identify any underlying factors, and recommend additional exercises or treatment if needed. They may also suggest exercises you can practice freely in Practice Lab.
If your symptoms have improved or resolved
If you've achieved your goals, congratulations!
You don't necessarily need to continue training at the same intensity.
Just like any other muscle in your body, your pelvic floor benefits from regular exercise. Many users choose to continue with a lighter maintenance routine to help preserve their strength and the progress they've made over time.
The ideal maintenance schedule varies from person to person, depending on your symptoms, lifestyle, age, pregnancy history, and overall pelvic floor health.
If you're unsure what is appropriate for you, a pelvic health professional can help you determine the best long-term approach.
Remember
Completing your training program doesn't mean your pelvic floor journey is over.
Whether you continue training regularly, follow a lighter maintenance routine, or work with a pelvic health professional, maintaining healthy pelvic floor habits can help support your long-term pelvic health and reduce the likelihood of symptoms returning.