Beginner to Intermediate: One-month progression of Joy ON kegel weights

You’ve received your weights, opened the package, read the instructions and are now ready to begin your exercises. First, be sure you have read the “Getting started” instructions on pages 3 and 4 so you know you are contracting the correct muscles. Then read and follow the instructions on page 5 to choose the correct weight to begin your program. You can also find these instructions under the “Introduction” tab of your kegel weights App. 

Week One: Begin by inserting your weight. For this example, we are using the lightest 25 gr/0.9 oz weight. Lying on your back, then stomach, then side, perform a kegel while exhaling and hold for 2-5 seconds. Pretend the weight is an elevator and you are pulling it up and inward with your muscles. Be sure to fully relax after each contraction and rest for 1-2 minutes between sets. Repeat these 10 times in each position. Next, kneel on your hands and knees (all fours) and do 2 sets of 10 repetitions in this position. You can try standing and leaning forward with your elbows or hands resting on a countertop and do one set of 10 repetitions. If you can hold the weight in standing, then for your next session you could try showering with the weight inserted. Do 2-3 workouts this week. Do not work for longer than 10-12 minutes this first week, take at least one day off between workouts, and remember to relax fully between each set of repetitions. Record your progress in the App along with any special notes.

Tip: Place one hand on your belly to be sure you are not using your middle abdominal muscles to squeeze the weight. You should not feel any movement under your hand.

Week Two: If you can hold the weight in while showering you are ready to advance to the next weight which is the 40gr/1.4 oz weight. During this week you can do activities such as 

  • Standing and moving one leg out to the side,
  • Standing and slow kicking,
  • Rising up on your toes or heels, or
  • Showering and placing one leg on a bench to wash or shave.

If you find these activities difficult to do while keeping the weight in place, go back to kneeling or standing as you lean forward on a countertop. Exhale as you contract your muscles. Don’t forget to fully relax between sets. If you have difficulty you can also go back to the lighter weight. Not all workouts will be great. Just like your usual gym routine, some days are better than others. Remember to record your progress in the App.

Tip: Check your abdominals to be sure you aren’t using them. Wear a pair of panties to keep the weight from hitting the floor if it falls out. 

Week 3 and 4: Continue to progress your weight if you can easily hold the current one in while showering or standing. Progress your exercise program to include:

  • Walking or doing light household chores,
  • Squats or sit-to-stands from a chair, or
  • Running or jumping in place.

Example of App calendar showing progression of weights. Note that on April 8, 2020, the weight was decreased because of weakness. This is normal and it is ok to decrease the weight if you feel weaker on certain days.

You can also add notes to the calendar such as this one added for April 8:

Progress slowly through your exercises. Don’t be in a hurry to increase the weight and if you have any vaginal pain, inflammation, irritation or infection, discontinue the exercises and consult your physician or pelvic health physical therapist. 

If you have any questions, please see our blog at: 

You may also email us at

Lola Rosenbaum

Doctor of Physical Therapy

Elizabeth Bell

Clinical Specialist in Women’s Health

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