# Strongholds: Kegels for Men — Pelvic Floor Training for Men

> Pelvic Floor Training for Men (iPhone/iPad app by HENRY CHRISTOPHER BLAUTH-MUSZKOWSKI.)

- Source: https://appshunter.io/ios/app/strongholds-kegels-for-men/id6770010691 (this page in markdown: same URL + `.md`)
- Developer: [HENRY CHRISTOPHER BLAUTH-MUSZKOWSKI](https://appshunter.io/developer/1895745892)
- Category: Health & Fitness, Medical
- Price: Free (on sale, was $4.99)
- Age rating: 12+
- Requires: iOS 17.0 · 4 MB
- Languages: English
- Released: 2026-07-28
- Data updated: 2026-08-17
- User reviews in markdown: https://appshunter.io/ios/app/strongholds-kegels-for-men/id6770010691/reviews.md

## What is Strongholds?

STRONGHOLDS — PELVIC FLOOR TRAINING FOR MEN
Most men don't talk about it, poor bladder control affects millions — and structured pelvic floor training is the clinical solution.

Strongholds is a structured daily training programme based on guidelines from the EAU and NICE, and two landmark randomised controlled trials. It tells you exactly what to do, for how long, every day.

HOW IT WORKS

Each session combines kegels (contraction and lift) with reverse kegels (lengthening and release) — the full‑range approach recommended by clinical guidelines. The app guides every rep and every rest. Follow the screen.

No videos to watch. No courses to complete. Just structured, progressive daily training.

120 PROGRESSIVE LEVELS

Start at 5‑second holds and progress to 60 seconds across five stages:

- Beginner
- Foundation
- Intermediate
- Advanced
- Elite

Hold durations, rest periods, and rep counts increase automatically as you improve. You always know exactly where you are and what’s next.

KEY FEATURES

- Guided kegel and reverse kegel workouts — follow the screen
- 120 progressive levels with automatic difficulty scaling
- Daily training reminders
- Full training history and session tracking
- Built‑in Learn section: technique, the clinical protocol, and the evidence base explained clearly
- No account required
- No data collected or transmitted
- Works fully offline

THE PROGRAMS

Beginner program is completely free.

Unlock Strength, Endurance, and Advanced programs with a single one‑time purchase. No subscription, no renewal, no hidden fees. All future programs included.

Most pelvic floor apps charge monthly. Strongholds doesn’t.

THE EVIDENCE

Strongholds is built on the clinical framework underpinning guidelines from the European Association of Urology (EAU) and NICE, and two published randomised controlled trials:

- Paterson et al. (1997) — demonstrated significant reduction in post‑micturition dribble with pelvic floor muscle training.
- Dorey et al. (2004) — 40% of participants restored normal function after six months of structured training.

Consistent daily training is key. Expect meaningful improvements within 4–6 weeks; lasting results typically require 12 weeks or more.

PRIVACY

Strongholds does not collect any personal data. No account is required. Everything is stored locally on your device. Full privacy policy at [your URL].

DOWNLOAD FREE AND START TODAY

The Beginner program is free. Five minutes a day is enough to begin.  

Your pelvic floor is a muscle — train it like one.


## Version history (last 2 releases)

### 1.0.1 — 2026-08-16

Updated the price so the first ten levels are now free, with a one-off cost to unlock all remaining levels.

### 1.0 — 2026-07-28

No release notes.

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*Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-08-17.*