One of the most common questions we receive is how often you should train your pelvic floor. While every person is different, consistency is far more important than long or intense workouts.
Our general recommendation is 5 sessions of 8 minutes per week, with at least 2 rest days each week to allow your pelvic floor muscles to recover and become stronger.
⚠️ Health professionals recommend not exceeding 15 minutes per session and day.
Our Recommended Training Time Goals
The Perifit Care app offers three recommended Training Time Goals to fit different lifestyles and experience levels:
Training Time Goal | Schedule | Best for |
Beginner | 5 minutes × 4 days per week | If you're new to pelvic floor training, returning after a break, or prefer shorter sessions. |
Regular | 10 minutes × 3 days per week | A balanced routine for regular training with slightly longer sessions. |
Speedy | 8 minutes × 5 days per week | Our recommended schedule for building a consistent routine and progressing as efficiently as possible. |
You can change your Training Time Goal at any time in:
Settings → Training Time Goals
The Custom Training Time Goal
In addition to our three recommended, preset Training Time Goals, the Perifit Care app also offers a custom option for those who prefer to set their own training schedule.
With this option, you can choose:
Number of weekly workouts: from 1 to 6.
Workout duration: from 2 to 15 minutes per session.
This allows you to tailor your training goal to your personal preferences and availability.
Listen to Your Body
More training isn't always better.
If you're just getting started, feeling tired, or noticing signs of muscle fatigue, it's perfectly fine to begin with shorter or less frequent sessions. As your pelvic floor becomes stronger and your endurance improves, you can gradually increase your training.
The best training routine is one that you can maintain consistently over time.
Why Rest Days Matter
Just like any other muscle group, your pelvic floor needs time to recover.
Rest days allow your muscles to repair, adapt, and become stronger between training sessions.
That's why we recommend taking at least 2 rest days per week rather than training every day.
Why Short, Consistent Sessions Work Best
Research and clinical experience show that pelvic floor training is most effective when performed regularly over time.
Short, consistent sessions help you:
build healthy training habits
maintain good contraction quality
avoid muscle fatigue
achieve better long-term results
Don't Forget Relaxation
Relaxation is just as important as contraction.
Allow your pelvic floor to fully relax after every contraction to promote healthy muscle function, flexibility, and coordination.