14. Training Programs For Beginning Penile Exercisers

rush limbaugh

If you are just starting out with penile exercises, you’re going to have to go easy on yourself. But make no mistake. A beginner’s training program can already be quite intensive.

Some men drop out of the beginner’s program because they can’t handle the intensity of it. Thankfully, nothing is written in stone. You don’t necessarily have to stick with the recommended beginner’s training program. You can also stick with a lighter exercise program.

I will suggest a few programs, so you can pick one. But you can also come up with your own programs if you like. Just so long as you pick a program (any program) and stick to it.

I’ve already said it once before and I’ll say it again:

Failing to plan is planning to fail!

Now that I’ve gotten that unconvenient truth out of the way, let’s have a look at some training programs for your first penile exercises.

1. Average Intensity Penile Training Program

Assuming your penis is in okay shape, then I think you’ll be able to handle a training program of average intensity.

The average intensity penis exercise program looks like this:

  1. 10 minutes of warming up your penis
  2. 2 basic stretching exercises
  3. 1 jelq exercise

Stretch Reminder

Rember that 1 basic stretching exercise consists of stretching the penis in 4 directions for 30 seconds.

That means 1 exercise will take you no more than 2.5 minutes. So doing 2 exercises naturally means you’ll have to spend no more than 5 minutes of total stretching time.

Jelq Reminder

Remember that 1 jelq takes a few seconds (2 or 3). You have to perform a sufficient amount of jelqs in order to be able to count all your repetitions as 1 exercise.

A mere 10 jelqs isn’t going to cut it. Neither is 50. Don’t go too easy on yourself and perform at least 250 jelqs. This should roughtly take 10 minutes or so.

With the jelq it’s important to have a goal. Either focus on a fixed number of jelqs or (if you’re afraid you’re going to lose count) run a stopwatch in countdown mode for a fixed number of minutes. I suggest 10.

Optional Additions To Your Average Intensity Training Program

If you like, you can add the following to your training program in order to maximize those gains:

  1. 3 sets of JAI stretch exercises
  2. 3 sets of Kegel exercises

I write ‘3 sets’ instead of ‘1 exercise’, because you don’t necessarily have to do the 3 sets for these 2 optional additions in a row.

Normally, 1 exercise consists of multiple sets. But that’s only when you’re performing the whole exercise all at once, with a maximum of, say, 1 minute of resting between each set.

But the sets outlined above may be spread across your whole day. I advice that you keep some time between them, as the resting periods will allow your penis, and all muscles involved, to heal.

It’s especially important that you do not do these optional exercises anywhere near your standard average intensity exercises. Instead, make use of resting time and really… spread them out across your day. It works best that way. You’ll see!

Average Intensity Training Duration

By now you must be asking yourself for how long you have to keep up the training program outlined above.

You’re going to have to do this for at least 1 month. Since some months are closer to 4 weeks while other months are closer to 5 weeks, I recommend that you do these exercises for 4 weeks before even thinking about moving on up to more advanced and intense exercises.

Some guys even stick with the beginners’ average intensity training program for 8 weeks, or 2 months (which is closer to 9 weeks).

In your first week, you’ll have only 2 or 3 training days. You use the rest as resting days. If you can get up to 3, that’s fine. If you feel it’s better for you to get more rest, then just stick with 2 training days in your first week.

In all subsequent weeks, you’ll have 1 training day followed by 1 resting day. Since a week has 7 days, this means you’ll have 3 training days and 4 resting days in one week, while having 4 training days and 3 resting days in another week.

This is just fine. Just remember to follow up a training day with a resting day. Real simple stuff.

2. Low Intensity Penile Training Program

The Philosophy Behind Going Low Intensity

Like I’ve already mentioned, many guys feel the average training program is a bit too much to start with. Some guys just want some form of evidence that all this is worth it, before actually taking the plunge.

I totally understand. I myself started out with light exercises myself before getting more serious about this whole penis enlargement thing. 😛

With a lighter form of exercise, you can still get real gains. As a matter of fact, with lighter exercises, you might even get ‘more bang for your buck’.

And by that I mean ‘more penis size for your efforts’, ofcourse. How’s that for subtlety!

The Low Intensity Training Program

To ‘go low’, follow this training program:

  1. 5 minute penis warming up
  2. 1 basic stretching exercise
  3. 0.5 jelq exercise

The warming up speaks for itself.

That 1 basic stretching exercise will have you stretch your penis in 4 directions for 30 seconds in each direction. That exercise will take you no more than 2 to 3 minutes.

The 0.5 jelq exercise is going to be about 100 jelqs or so. It’s actually less than half of a jelq exercise. You may choose to go with either 75 or 125 jelqs as well. It’s entirely up to you.

The point of doing half a jelq exercise is that it won’t take you too long. The jelq exercise is a big one. A full exercise will have you doing 200 to 300 jelqs, which can easily eat up 10 minutes of your time.

Once you’ve chosen to go light, stick to the plan. Go ahead and do half an exercise. Nothing to feel guilty about.

Optional Additions To Your Average Intensity Training Program

Optionally, you can also work in a few Kegels and / or JAI stretches in your day.

These were already easy to do in the average intensity program. So the training recommendations for Kegels and JAI stretches remain the same in the light program as they are in the average program.

Low Intensity Training Duration

Once again, the duration is the same as with the average program.

Also make sure to perform this exercise no more than 2 to 3 times in your first week.

Then move to training a day and resting a day for the whole remainder of the month. Or 2 months, if this is what you prefer.

What Should I Do If These Exercises Aren’t Working For Me?

First of all, make sure that your penile training program isn’t working for you. You have to track your progress, or there is no way that you’ll be able to tell.

So before getting started with a penis enlargement training program, make sure you know how to measure penis length correctly.

If you’ve objectively kept track of the size of your own best friend over the course of a few weeks and you haven’t been able to grow your penis, then it’s time to start wondering what went wrong.

The first thing you’ve got to do is keep a levelled head. Just stay cool, man. You’re not alone.

There are many examples of guys who couldn’t get gains in their first few months, but kept trying and ended up succeeding anyway.

As a matter of fact, there are examples of guys who spent their first few years without results, and got them in the end anyway!

It’s a long and hard process, so to speak. And it can be very difficult to listen to your own body.

And let’s be honest… this goes especially for men. Women are much better at listening to the signals their own bodies send them.

One thing you can try, is to just take a month off after a month or 2 of failure.

Taking a month off can work miracles in terms of results. Your penis wasn’t used to the exercise when you first started it. After a month, you’ve got no results at all. No point in stubbornly going on at this moment. After all, why would you get results with that very same exercise when your penis has gotten used to it?

Sometimes, you’ve just gotta take a step back from a seemingly unsolvable problem. You can always revisit the problem later on.

If you can’t figure out what’s going wrong (read: you’re unable to figure out what your body is asking for), don’t think consciously about it too much. Instead, let your mind figure it out on a subconscious level.


  • He who dares wins!
  • Slow and steady wins the race!
  • Every thousand mile journey starts with a single step!

And I’m sure I can go on for a while with the motivational sayings, but for now… this is all I can come up with!

(Got a few more for me? Please let me know in the comments!)

In the meantime, I think the outlined training programs can help you get started.

Do not get started with this training program unless you’ve also followed the links in it and read those posts as well.

Good luck and let me know how the training programs are working out for you in the comments!

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