Strongholds: Kegels for Men
Pelvic Floor Training for Men
Free · In‑App Purchases · Designed for iPad. Not verified for macOS.
STRONGHOLDS — PELVIC FLOOR TRAINING FOR MEN
Most men don't talk about it, poor bladder control affects millions — and structured pelvic floor training is the clinical solution.
Strongholds is a structured daily training programme based on guidelines from the EAU and NICE, and two landmark randomised controlled trials. It tells you exactly what to do, for how long, every day.
HOW IT WORKS
Each session combines kegels (contraction and lift) with reverse kegels (lengthening and release) — the full‑range approach recommended by clinical guidelines. The app guides every rep and every rest. Follow the screen.
No videos to watch. No courses to complete. Just structured, progressive daily training.
120 PROGRESSIVE LEVELS
Start at 5‑second holds and progress to 60 seconds across five stages:
- Beginner
- Foundation
- Intermediate
- Advanced
- Elite
Hold durations, rest periods, and rep counts increase automatically as you improve. You always know exactly where you are and what’s next.
KEY FEATURES
- Guided kegel and reverse kegel workouts — follow the screen
- 120 progressive levels with automatic difficulty scaling
- Daily training reminders
- Full training history and session tracking
- Built‑in Learn section: technique, the clinical protocol, and the evidence base explained clearly
- No account required
- No data collected or transmitted
- Works fully offline
THE PROGRAMS
Beginner program is completely free.
Unlock Strength, Endurance, and Advanced programs with a single one‑time purchase. No subscription, no renewal, no hidden fees. All future programs included.
Most pelvic floor apps charge monthly. Strongholds doesn’t.
THE EVIDENCE
Strongholds is built on the clinical framework underpinning guidelines from the European Association of Urology (EAU) and NICE, and two published randomised controlled trials:
- Paterson et al. (1997) — demonstrated significant reduction in post‑micturition dribble with pelvic floor muscle training.
- Dorey et al. (2004) — 40% of participants restored normal function after six months of structured training.
Consistent daily training is key. Expect meaningful improvements within 4–6 weeks; lasting results typically require 12 weeks or more.
PRIVACY
Strongholds does not collect any personal data. No account is required. Everything is stored locally on your device. Full privacy policy at [your URL].
DOWNLOAD FREE AND START TODAY
The Beginner program is free. Five minutes a day is enough to begin.
Your pelvic floor is a muscle — train it like one.
Ratings & Reviews
- This app hasn’t received enough ratings or reviews to display an overview.
Updated the price so the first ten levels are now free, with a one-off cost to unlock all remaining levels.
The developer, HENRY CHRISTOPHER BLAUTH-MUSZKOWSKI, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
Data Not Collected
The developer does not collect any data from this app.
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
- Seller
- HENRY CHRISTOPHER BLAUTH-MUSZKOWSKI
- Size
- 4.6 MB
- Category
- Health & Fitness
- Compatibility
Requires iOS 17.0 or later.
- iPhone
Requires iOS 17.0 or later. - iPad
Requires iPadOS 17.0 or later. - Mac
Requires macOS 14.0 or later and a Mac with Apple M1 chip or later. - Apple Vision
Requires visionOS 1.0 or later. - Apple Watch
Requires watchOS 10.0 or later.
- iPhone
- Languages
- English
- Age Rating
13+
- 13+
- Infrequent
Mature or Suggestive Themes
Medical Treatment information
Contains
Health or Wellness Topics
- In-App Purchases
Yes
- Unlock All Levels $1.99
- Copyright
- © 2026 Strongholds