Good news first: you can read this article in a crowded coffee shop and nobody will know. The exercises in it are the same. Nobody at the gym can tell the difference between a guy doing pelvic floor squeezes and a guy who is just thinking very hard about his sandwich.
Erectile dysfunction (ED) is incredibly common. Roughly half of men between 40 and 70 have some degree of it, and plenty of younger men deal with it too. Pills like sildenafil get all the attention, but there is a quieter option with real research behind it: exercise. Not one magic move, but two specific kinds of training that target the two things an erection actually needs.
What an Erection Actually Needs
An erection is mostly a plumbing event. Blood flows into the spongy tissue of the penis, and a set of muscles at the base of the penis helps keep it there. So ED usually comes down to one of two problems, or both:
- Blood flow. The arteries feeding the penis are small. When blood vessels throughout the body get stiff or narrowed, these tiny ones often show it first.
- Muscle support. Two pelvic floor muscles, the ischiocavernosus and bulbospongiosus, squeeze around the base of the penis to raise pressure and slow blood from draining back out.
That gives you the two exercise categories that have evidence: pelvic floor training for the muscles, and aerobic exercise for the blood vessels.
1. Pelvic Floor Exercises (Kegels for Men)
Kegels are not just for women. In a UK randomized trial published in 2005, men with ED who did daily pelvic floor exercises for six months did dramatically better than men who only got lifestyle advice. About 40% regained normal erectile function, and roughly another third improved.
The basic move: tighten the muscles you would use to stop peeing midstream or hold in gas. You should feel the base of the penis pull in slightly and the testicles lift. Hold, release, repeat. The whole thing is invisible from the outside, which is the best part.
- Start with holds of 3 to 5 seconds, working up to 10.
- Aim for about 3 sets a day, lying down, sitting and standing.
- Add a few quick, hard squeezes at the end of each set.
- Do a firm squeeze during the activities where you need it most (yes, that one).
2. Aerobic Exercise
This is the less exciting one, but it may matter even more. A 2018 systematic review in Sexual Medicine found that about 160 minutes a week of moderate to vigorous aerobic exercise (think 40 minutes, four times a week) for six months improved erectile function, especially in men whose ED was linked to inactivity, obesity, high blood pressure or heart disease.
Brisk walking, jogging, swimming, rowing and cycling all count. The goal is getting your heart rate up enough that talking in full sentences gets a little annoying.
3. Strength Training and Weight Loss
Lifting weights has less direct ED research than cardio, but it helps with the things that cause ED: belly fat, insulin resistance and low fitness. In a well-known Italian trial, obese men with ED who lost weight and exercised more saw about a third regain normal function after two years. A mix of cardio and strength work is a sensible plan.
What About Yoga, Jelqing and Other Internet Favorites?
Yoga can help indirectly through stress reduction and some pelvic floor engagement, and that is fine. Jelqing (manually “milking” the penis) is a different story. There is no good evidence it works, and it can injure tissue. Your penis is not bread dough. Leave it un-kneaded.
How Long Until You Notice Anything?
Pelvic floor training usually takes about 6 to 12 weeks before men notice a change, with the best results around 3 to 6 months. Cardio benefits in studies showed up over roughly six months. This is a slow fix, not a Friday-night fix. That is also why it is worth starting now.
When to See a Doctor (Seriously)
ED is often an early warning sign of heart disease, sometimes showing up a few years before chest symptoms. That makes it worth a checkup, not just a workout plan. See a doctor if:
- ED came on suddenly or is getting worse
- You have chest pain, shortness of breath, diabetes, high blood pressure or high cholesterol
- You also have low libido, fatigue or other signs of low testosterone
- You have pain, curvature or a lump in the penis
Exercises also work fine alongside medication. You do not have to pick one.
The Bottom Line
The two exercise types with real evidence for ED are pelvic floor training and regular aerobic exercise. Both are free, private and good for the rest of your body too. Start the Kegels today (nobody will notice), get your heart rate up four times a week, and give it a few months. Over the next few days we will go deeper into each one, from finding the right muscles to how long results take.