Twenty-five levels. Two sessions a day. Most under five minutes.
Get the plan in under a minute.
Step 1 of 5 · under a minute
How old are you?
This changes how fast the plan progresses. Nothing here is sent anywhere.
No password and no card. Your answers stay in this browser.
- 5 quick steps, under a minute
- Your answers stay in this browser
- Thirty-three cited sources
- No password, no card
5 quick steps set your starting level on a twenty-five-level program built from published training protocols and NHS pelvic health guidance. You see the whole ladder, the level you start on, your actual first session, and the honest timeline. Then you decide.
What you get after the 5 steps.
- Your starting level and the arithmetic that produced it
- Your first two sessions written out, block by block
- The full twenty-five-level ladder with your position on it
- The estimated date you reach the top, and the later, more honest date the research points to for a change in strength