Owner's Manual
Welcome to your structured pelvic floor training system. This manual covers how the pelvic floor works, how to assemble and apply your device, how to train safely, and how to look after the hardware. Read it through once, watch the two videos, then start your program: Basic or Advanced.
Section 1 — Start Here
Power-Up is a weighted kegel exerciser with a written program to go with it. The device supplies the resistance. The program tells you what to do with it: two sessions a week, about ten minutes each, with rest days in between.
No pills. No pumps. No gimmicks. The pelvic floor is skeletal muscle, and it adapts the way skeletal muscle always adapts: to a load it is not used to, with enough recovery to rebuild. Nothing here works faster because you want it to.
Results depend on consistency far more than on effort. Two sessions a week for six weeks beats six sessions in one week followed by nothing. The men who get the least out of this are the ones who go hard for ten days and quit.
The program comes in tiers. Basic runs six weeks and climbs from bodyweight to 50 grams, teaching the core rep before any load goes on. Advanced runs twelve weeks and climbs to 150 grams, with headroom to 200 for anyone who wants it, and adds explosive work, ladder control drills and functional training. Every session is a short list of exercises with a prescribed resistance, sets, reps and hold time. You log what you actually did in the companion tracker, and it calculates your Power-Up Index for the week.
One rep of the core movement is called a Power-Up: a hold followed by an equal rest. Basic is five seconds on, five off. Advanced is ten and ten.
Section 2 — Understanding the Pelvic Floor
The pelvic floor is a hammock of muscle running from the pubic bone at the front to the tailbone at the back. It closes the urethra against pressure, supports the organs above it, and does the muscular work behind sexual function. Two of its muscles, the ischiocavernosus and the bulbospongiosus, compress the veins that keep blood in the penis once an erection is there.
To find it, imagine stopping the flow of urine midstream, or holding back gas. That lifting sensation at the base of the pelvis is the contraction you are training. Do not practise it while actually urinating. Use it as a dry run at any other time.
A correct contraction lifts inward and upward. Think lift, not clench. You should feel the base of the penis draw slightly in and up, and the testicles rise a little. Your breathing carries on normally throughout. If you are lying down with a hand on your belly, that hand should stay still.
The four errors that waste the most time:
- Squeezing the glutes, abs or thighs instead of the floor. If your hips move, you are using the wrong muscles.
- Holding your breath. Contract on the exhale and keep breathing.
- Bearing down instead of lifting up. That is the opposite movement, and it trains the opposite thing.
- Never fully releasing between reps. The release is half the rep.
New to the contraction? Our step-by-step technique guide covers finding the right muscle and the breathing that powers it.
Section 3 — Components
Video 3 — Components and Design
What this video covers:
- Every part, explained
- How the Basic and Advanced systems differ
Section 4 — How to Use
Video 4 — How to Apply
What this video covers:
- Step-by-step application
- Positioning and starting posture
- The order that matters: attach soft, then build
Section 5 — Your First Session
Set aside ten minutes somewhere private where you will not be interrupted. Most men find mornings easiest.
The order matters, and it is the part people get wrong. Attach the device while flaccid or semi-erect. That is what the design expects, and it is the easier of the two states to reach. Once it is on, build to an erection before your first weighted rep. Full is the target. Seventy per cent is the floor, because below that the device cannot sit securely or load the muscle properly and the rep teaches you nothing.
If you drop below seventy per cent partway through, pause and rebuild before carrying on. If it will not come back, finish the remaining sets without the device and log it. The session still counts.
If you are starting Basic, weeks 1 and 2 are bodyweight only. No device, no readiness requirement. You are learning the rep first, and those sessions can be done clothed, sitting or lying down. The device comes in at week 3. On Advanced, the device is in from session one.
By the last set you should feel the muscle working, the same way you feel any muscle at the end of a set. Rate the session 3 out of 5: challenging but controlled, every rep clean, the last set demanding. A 1 means add load next time. A 5 means form broke down, so cut the load or the volume and note why.
Close every session with the reverse-kegel release. Sixty to ninety seconds on Basic, two full minutes on Advanced. Let the floor lengthen and drop, the way it opens at the very start of urination. Do not skip it. A floor that can only tighten develops its own problems.
What not to do on day one:
- Do not add weight because the session felt easy. Follow the ladder as written.
- Do not train two days running. The adaptation happens in the recovery.
- Do not force attachment at full rigidity. Back off and attach soft.
- Do not train through a drop below seventy per cent.
- Do not log what you meant to do. Log what you did, or the tracker is worthless.
Section 6 — Safety
The pelvic floor is a small muscle group and it fatigues faster than you expect. Two sessions a week with rest days between is the prescription, not a soft suggestion. Training more often slows progress, and a floor that is worked constantly without release can end up chronically tight, which brings its own set of symptoms.
Learn the difference between fatigue and pain. Fatigue is a dull working heaviness at the base of the pelvis. It fades within a few hours and it never sharpens. Pain is sharp, burning or radiating, and it is still there the next day. Fatigue is the point of training. Pain is a stop sign. Mild soreness the day after a hard session is normal. Soreness that stops you sitting comfortably is not.
Stop training and speak to a clinician if you get any of the following:
- Sharp or burning pain, during a session or after one
- Numbness or tingling in the penis, testicles or perineum
- Blood in urine or semen
- A new change in urinary or bowel control
- Swelling, skin irritation, or a mark from the device that has not faded within an hour
- Pelvic tightness or discomfort that does not settle on your rest days
Do not use this device without clearance from a qualified healthcare professional if you have had recent pelvic, prostate or abdominal surgery, if you are being treated for chronic pelvic pain or an over-tight pelvic floor, if you have an implanted penile prosthesis or a structural condition such as Peyronie's disease, or if you have an active urinary or genital infection or broken skin in the area. This device is for adults only.
Power-Up is a training device. It is not intended to diagnose, treat, cure or prevent any medical condition. If you are training toward a rehabilitative goal, follow your clinician's protocol over this one. Read the full safety instructions before your first session.
Check the device before each use. Look for cracks, deformations. If the plugs loosen and no longer reliably house any of the weights, you can request a free replacement plug. Attaching the tube to hang beyond the plug and weights during a workout session is recommended, as the tube serves as further housing of the weight. The viscosity and softness of the tube serve as further retention security while training, but it is not a complete fail safe. Request a replacement plug if it deforms over time.
If the tubes are ripped, or even slightly torn at the edges, cut the tube completely under the torn line.
SAFETY WARNING Never cut the product tubes while the device is attached. If you are to cut the tubes, please ensure that the device is completely unattached, and completely unassembled into its individual components prior to initiating the cut.
Section 7 — Cleaning and Care
Clean the device before and after every session. Warm water and a mild unscented soap is all it needs. Rinse thoroughly, because soap residue is the most common cause of skin irritation, then dry it completely before it goes away. Skip alcohol, bleach, abrasive cleaners, the dishwasher and boiling water. They degrade the surfaces and shorten the life of the parts.
Dry the weights separately and keep them away from moisture. Anything stored damp will corrode eventually, and a corroded weight is a replacement, not a cleaning job.
Store the device disassembled, somewhere dry and out of direct sunlight. The product box it shipped in is great to hold on to for storage. Heat and UV are what age the materials fastest, so a bathroom windowsill is the worst place in the house for it.
Need a replacement part? See Parts & Accessories, or browse the full Power-Up system.
Consistency builds strength. Follow the program. Progress gradually. Train responsibly.