How do you know if you’re overdoing kegels?

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In our quest for health and wellness, we often come across various exercises and practices that promise numerous benefits. One such exercise that has gained popularity over the years is the kegel exercise. Primarily designed to strengthen the pelvic floor muscles, kegels offer a multitude of advantages for both men and women. However, like any good thing, too much of it can lead to unintended consequences. In this comprehensive blog post, we delve into the intriguing realm of kegel exercises, exploring the signs and symptoms that might indicate you’re overdoing them. So let’s embark on this enlightening journey of discovering the delicate balance between reaping the benefits and avoiding the pitfalls of excessive kegel exercise.

How do you know if you're overdoing kegels?

I. The Art of Listening to Your Body

Your body possesses a remarkable ability to communicate with you if you are attuned to its subtle cues. When it comes to kegel exercises, listening to your body becomes paramount in determining whether you’re overdoing them. As you engage in this exercise routine, pay close attention to any physical sensations or discomfort you might experience. Excessive kegels can lead to muscle fatigue and strain, resulting in pelvic pain or discomfort. If you notice persistent discomfort or an increase in pain levels during or after performing kegel exercises, it might be a sign that you’re pushing your limits. In such instances, it is crucial to take a step back, reassess your routine, and consult with a healthcare professional if necessary.

Apart from physical sensations, your body also communicates through its performance and progress. While consistency is key in any exercise regimen, overdoing kegels can have adverse effects on your muscle tone and control. If you find that you’re experiencing urinary incontinence or difficulty controlling your bladder or bowel movements, it could be an indication that you’ve pushed your pelvic floor muscles beyond their limits. This can happen when the muscles become overly tense or fatigued due to excessive kegel exercises. It’s important to strike a balance between the quantity and quality of your kegel routine to ensure optimal muscle function and control.

II. Recognizing the Signs of Muscle Fatigue

Muscle fatigue is a natural outcome of exercise, indicating that your muscles have worked hard and need time to recover. However, overexertion of the pelvic floor muscles through excessive kegel exercises can lead to prolonged fatigue, compromising their overall functionality. Pay close attention to the following signs that might indicate you’re overdoing kegels:

a) Decreased muscle strength: If you notice a decline in your ability to sustain contractions or maintain muscle tone during kegel exercises, it could be a sign of muscle fatigue. The muscles might feel weaker or less responsive than usual, highlighting the need for a more balanced approach to your kegel routine.

b) Increased muscle soreness: Feeling a mild soreness or tightness in the pelvic region after kegel exercises is normal, but if the soreness becomes intense or persists for an extended period, it could signify overexertion. Give your muscles time to recover and adapt by incorporating adequate rest periods into your routine.

III. Achieving the Balance: Nurturing Your Pelvic Floor Muscles

a) Vary your exercise intensity: Instead of solely focusing on repetitive contractions, consider incorporating variations in intensity into your kegel routine. Gradually increase the intensity over time, allowing your muscles to adapt and grow stronger without excessive strain. Remember, it’s not about the quantity but the quality of each contraction that matters.

b) Implement rest and recovery: Just as important as the exercise itself is the time you give your muscles to recover. Avoid consecutive days of intense kegel workouts and allow at least a day or two of rest between sessions. This rest period promotes muscle repair and growth, ensuring that you achieve the desired benefits without overburdening your pelvic floor muscles.

IV. Seek Professional Guidance

If you’re unsure about the intensity or frequency of your kegel exercises, it’s always wise to consult a healthcare professional who specializes in pelvic floor health. They can provide valuable insights tailored to your unique needs and help you create a personalized kegel routine that maximizes benefits while avoiding the risk of overdoing it. A healthcare professional can also evaluate any underlying conditions or concerns that might be affecting your pelvic floor health, ensuring a holistic approach to your well-being.


Maintaining a healthy balance in any exercise routine is crucial, and kegel exercises are no exception. By paying attention to your body’s signals and adjusting your routine accordingly, you can reap the numerous benefits of kegels without falling into the trap of overexertion. Remember, it’s all about finding the sweet spot that allows your pelvic floor muscles to strengthen, function optimally, and contribute to your overall well-being. So, embark on your kegel journey with mindfulness, patience, and a deep understanding of your body, and enjoy the empowering benefits of this exercise for years to come.

How do you know if you’re overdoing kegels?
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