Do Kegel Trainers Work? What the Research Says

The short answer

Pelvic floor muscle training works, especially for stress incontinence (leaks when you cough, laugh or exercise). That is well established. Whether a device adds much on top is less certain. Biofeedback trainers and electrical stimulation seem to help some people, particularly those who struggle to find or contract the right muscles, but the trials are mixed and often low quality, and UK guidelines say not to use them routinely.

So a trainer is best thought of as a coach for exercises that work anyway: useful if it helps you do them correctly and keep going.

Pelvic floor training on its own

A 2018 Cochrane review pooled trials of pelvic floor muscle training against no treatment. In women with stress incontinence, 56% of those who trained reported a cure, against 6% of those who did not (high-quality evidence from 4 trials). For any type of urinary incontinence, the figures were 35% against 6%. Side effects were rare and minor.

The UK's NICE guideline NG123 recommends a trial of supervised training lasting at least 3 months as the first treatment for stress or mixed incontinence, with at least 8 contractions 3 times a day, continued if it helps. It also recommends an internal check that you are contracting correctly before you start. The NHS gives the same program, and the Mayo Clinic says to expect results within a few weeks to a few months.

Biofeedback trainers

Biofeedback trainers (such as Perifit, kGoal and Emy) measure your squeeze and show it to you. The evidence:

• A 2011 Cochrane review of 24 trials found women given biofeedback alongside training were more likely to report cure or improvement. But the biofeedback groups often had more contact with clinicians, many trials were at risk of bias, and it was unclear whether the feedback itself made the difference.
• A 2026 meta-analysis of 8 trials found EMG biofeedback added small improvements in severity and quality of life and a moderate gain in strength. Its authors suggest using it selectively, for example for women who have trouble finding the right contraction.
• Another 2026 meta-analysis of 21 studies found training with an inserted biofeedback sensor improved strength, severity, quality of life and cure or improvement rates, while warning that the studies had methodological flaws.
• A 2024 Cochrane review found app-based instruction may slightly improve quality of life compared with written instructions (low certainty).

NICE advises not to use pressure (perineometry) or EMG biofeedback as a routine part of training, which covers app-connected pressure trainers. The NHS says there is not much good evidence that biofeedback adds a significant benefit, though it may help motivation.

Electrical stimulation

A 2017 Cochrane review of 56 trials found electrical stimulation is probably better than no active treatment for stress incontinence, but low-quality evidence suggested it may be no better than pelvic floor training, or than training alone when added to it. NICE says not to use it routinely or routinely combine it with training, but to consider stimulation or biofeedback for women who cannot actively contract their pelvic floor muscles, to help motivation and adherence. The NHS also says stimulation may be recommended if you cannot contract the muscles. See does Elitone work?

Weights

A 2013 Cochrane review of 23 small trials found weighted vaginal cones were better than no treatment for stress incontinence and may work about as well as training or stimulation, though the authors called this tentative. They are a reasonable option if you find them acceptable.

Men

For men leaking after prostate surgery, the evidence is weaker. A 2015 Cochrane review found no clear benefit from training, with or without biofeedback, within a year of surgery, while a 2026 review found 13 of 20 trials reported significant improvements with structured, supervised training, especially when it started early. A 2023 meta-analysis could not say whether devices add value. See kegel trainers for men.

When a trainer makes sense

• You are not sure you are squeezing the right muscles, and you cannot easily see a pelvic floor physical therapist.
• You have started exercises before and stopped; games, reminders and progress charts help you keep going.
• A clinician has suggested biofeedback or stimulation because you struggle to contract the muscles.

And when to see someone first: leaks that are large, sudden or getting worse, pelvic pain, a feeling of something coming down, blood in your urine, or leaks after surgery or childbirth. The Mayo Clinic notes kegels are less helpful for large stress leaks and for overflow incontinence.

Frequently asked questions

Do kegel trainers actually work?

Pelvic floor training works, and a trainer can help you do it correctly and stick with it. Whether the device itself adds much is less certain: trials of biofeedback and electrical stimulation are mixed, and UK NICE guidelines say not to use them routinely.

How long does it take for kegels to work?

The Mayo Clinic says to expect results within a few weeks to a few months. NICE and the NHS recommend a program of at least 3 months, with at least 8 contractions 3 times a day.

Is biofeedback better than doing kegels alone?

Some trials found women given biofeedback were more likely to report improvement, but the biofeedback groups often had more clinician contact, so it is unclear whether the feedback itself made the difference. A 2026 meta-analysis found small added benefits and suggested using it selectively.

Does electrical stimulation work for incontinence?

A 2017 Cochrane review found it is probably better than no treatment for stress incontinence, but may be no better than pelvic floor training. NICE suggests considering it for women who cannot contract their pelvic floor muscles on their own.

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