Building pelvic floor strength is an important part of improving bladder control, pelvic support, and overall wellbeing. Like any muscle group, your pelvic floor needs the right balance of technique, intensity, and recovery to get stronger over time.
This guide will help you understand how strength works and how to improve it effectively with Perifit Care(+).
What Is Pelvic Floor Strength?
Strength refers to the maximum pressure your pelvic floor muscles can generate during a contraction.
In the Perifit Care app, strength is measured based on the pressure difference detected by the bottom sensor of the probe between your relaxed and contracted states.
For example: A score of 80g means the pressure difference between rest and contraction is 80 grams.
Key Principles to Build Strength
1. Train at the Right Intensity
Strength improves when you challenge your muscles slightly beyond your comfort zone:
Too easy → no progress
Comfortable → maintenance
Slightly challenging → improvement
Too intense → fatigue, discomfort, or injury
During calibration, aim for a level that feels slightly challenging but still controlled.
2. Technique Comes First (Contraction Quality)
Before focusing on strength, make sure your contraction technique is correct.
Check your Contraction Quality in the Progress tab:
Below 80% → focus on improving technique first
80–100% → you’re ready to safely work on strength
If other muscles (abs, glutes) are involved, your pelvic floor won’t be trained effectively.
3. There Is No “Perfect” Strength Target
Your ideal strength depends on your body, anatomy, and daily needs.
The goal is not to “go as high as possible,” but to build functional strength that supports your symptoms and lifestyle.
⚠️ An overly tight pelvic floor can be just as problematic as a weak one.
4. Rest Is Essential
Your pelvic floor muscles fatigue quickly.
To build strength effectively:
Focus on short, strong contractions
Always include rest periods between efforts
Avoid training on already fatigued muscles
A good rule: quality over quantity.
Tips to Improve Strength
Calibrate Smartly
Set your calibration slightly above your comfort zone to progressively challenge your muscles.
2. Train Consistently
We recommend:
~8 minutes per session
4–5 sessions per week
Consistency matters more than intensity.
3. Prioritize Contraction Quality
Strong contractions are only effective if they’re done correctly.
Take time to master proper technique—it will make your training much more efficient.
4. Respect Recovery Time
Avoid sessions longer than 10–15 minutes
Take at least 2 rest days per week
Muscles grow stronger during recovery, not just during effort.
5. Increase Intensity Gradually
Just like strength training:
Start around ~75% effort
Progress toward 85–95% over time
Avoid jumping straight to maximum effort.
6. Try Training in the Morning
Many users report better strength in the morning due to higher energy and hormone levels.
Practice Exercises (Practice Lab)
You can train strength specifically with these simple exercises:
Exercise 1
Start relaxed
Contract strongly once
Release slowly
Rest for 10 seconds
Repeat 5 times
Exercise 2
Perform 3 strong contractions in a row
Release slowly
Rest for 10 seconds
Repeat 5 times
Always return to a fully relaxed state between sets.
What Can Affect Your Strength?
Several factors can influence your performance:
General fatigue
Overtraining
Low contraction quality
Hormonal changes (e.g. menstrual cycle, menopause)
It’s normal to see fluctuations from session to session.
Stay Consistent and Patient
Strength builds gradually over time.
To get the best results:
Focus on proper technique
Train consistently
Allow time for recovery
Track your progress over the long term
When to Seek Additional Support
If you’re training consistently but not seeing improvement, or if something doesn’t feel right, consider consulting a pelvic health professional.
They can provide personalized guidance and help you get the most out of your training.
Final Note
Improving strength is not about pushing as hard as possible; it’s about training smart.
With the right balance of technique, consistency, and recovery, your strength will improve naturally over time.