Kegel Men PDF: Free Printable Practice Record

Download the free Kegel practice record (PDF, 2 pages)

Get the editable text version

No email, account or payment is needed. Print page one for your agreed routine and page two for each week you want to record. The downloadable file is a blank record, not a universal 12-week exercise prescription.

What is in the PDF?

The checklist covers breathing, avoiding unnecessary thigh or buttock tension and allowing a full release. It follows the movement cues in North Bristol NHS Trust's guidance for men. The hospital did not review this worksheet or endorse Defy.

Before you start

Ask a health professional whether pelvic floor strengthening is appropriate if you have pain, difficulty emptying your bladder, recent surgery or uncertainty about the movement. A symptom list cannot tell you whether your muscles need strengthening or relaxation.

For a professional demonstration, open The Royal Marsden's video for male anatomy. Our seven-variation technique guide links the demonstration to checks you can discuss with your clinician. Do not practise by stopping urine midstream.

Fill in your routine

Write the routine you have been advised to follow in your own words. If a field is unclear, leave it blank and ask; the sheet is not a reason to choose a higher number.

• What am I practising, and why?
• Which position and movement were recommended?
• How long should I contract and release, if applicable?
• How many repetitions and sessions were recommended?
• What should make me stop and seek advice?
• When will I review the plan?

Keep advice given after surgery separate from a general internet routine. Research programmes use different patient groups and may include supervision, biofeedback and other care. The evidence comparison explains why their outcomes are not a forecast for this worksheet or the Defy app.

Use the weekly record

Record what you did rather than ticking what you intended to do. A short note is enough: for example, “Followed my agreed routine; unsure whether I fully relaxed; ask at review.” This is an example of a note, not exercise advice.

There is no target streak or passing score. Do not make up missed sessions by increasing volume. Stop a painful movement and seek advice rather than using the log to diagnose the cause or force progress.

Review the record

Bring the sheet to the person advising you. Useful questions include whether the movement is correct, whether you can relax between contractions and whether the routine still fits your circumstances. Persistent erectile or urinary symptoms deserve assessment, not an automatic increase in repetitions.

If your main question is enlargement, read whether Kegel exercises increase size. Training and size claims are different questions, and this record does not promise a change in length or girth.

Sources

• North Bristol NHS Trust: pelvic floor exercises for men
• The Royal Marsden: a guide to exercising your pelvic floor, for male anatomy