Strength you train.
Control you notice.
Fuerza Firme guides you by vibration and voice to train your pelvic floor in 3 minutes a day. A 12-week program, levels that unlock, and progress you can measure. No screen in sight, and nobody knows.
TestFlight beta first. The first 500 on the list join as Founding Members.
Why do men train this muscle?
The pelvic floor controls urine flow, erection firmness and the timing of ejaculation. Like any muscle, it responds to training.
Control and stamina
Learn to feel, contract and release at will. In a 12-week study of supervised pelvic floor rehabilitation, 33 of 40 men gained control over ejaculation.
Firmness
The pelvic floor helps keep blood in the penis. In a clinical trial of exercises taught by a physiotherapist, 40% of men regained normal erectile function at 6 months and about another 35% improved.
Bladder and post-surgery
Dribble after finishing, urgency, or recovery after prostate surgery. One tool: "the Knack" before you cough or stand up.
Tension and pain
Not everyone should squeeze harder. If there is pelvic pain or tension, the Release Track teaches you to let go, with breathing and reverse Kegels.
Try it right now. 60 seconds.
Sit up straight. When the ring fills, contract the muscle as if stopping the flow of urine. When it empties, release completely. Breathe normally. On Android the phone vibrates; in the iPhone app we use real haptics.
Start today, free
Tools that run in your browser, with no account and nothing leaving your phone.
Kegel timer
Guided routines with a ring, sound and vibration. Build your own.
OpenSqueeze or release?
Nine questions to find where to start. Nobody sees your answers.
Open12-week plan
The full program, week by week, ready to print.
OpenExercise library
Eleven exercises explained step by step, each with its own timer.
OpenHow it works
Find the muscle
The first session teaches you to isolate it without squeezing glutes, abs or thighs. Common-mistakes checklist included.
Train with the phone in your pocket
Continuous vibration while you hold, short taps for pulses, silence to rest. Optional voice in Spanish or English.
Level up
20 levels in 12 weeks. Each level unlocks a new exercise or a longer challenge. Your personal records are logged.
Exercise library
Each exercise has its own vibration pattern, so you recognize it without looking.
The 12-week program
Built from published clinical protocols: slow and fast contractions, lying, sitting and standing, with weekly progression and relaxation in every session.
Foundation
Identification, technique, relaxation. Baseline endurance test.
Build
Endurance and speed. Sitting and standing.
Strength
Max holds, combinations, functional drills.
Control
Blocks for your goal and a final test with your before and after.
Progress you can see
Personal records
Max hold in seconds, flicks in 10 seconds, endurance ladder. Retest every 3 weeks.
Weekly check-in
Four 0-to-10 sliders: control, firmness, leaks, pain. Graphed next to your consistency.
Private notes
A couple of lines per session if you want. Everything stays on your phone, never on our servers.
Streak with rest
One recovery day a week that does not break the streak. Overtraining is a mistake too.
Not everyone should squeeze harder
Some men have a pelvic floor that is too tight, not weak. For them, Kegels can make symptoms worse. That is why Fuerza Firme starts with 5 questions.
- Pelvic, perineal, testicular or tailbone pain
- Pain or burning with or after ejaculation
- Urgency with discomfort, or difficulty starting the stream
- Symptoms that get worse when you do Kegels
- Feeling constantly clenched or tense
Any "yes" routes you to the Release Track: breathing, reverse Kegels and a recommendation to see a pelvic floor physical therapist. Blood in urine, fever, or inability to urinate: doctor today, not an app.
Private by design
Your notes and symptoms live on your phone, behind Face ID if you want. They are not uploaded to iCloud or to our servers.
Discreet name and icon. Notifications never say Kegel, sex or prostate. Just: "Your 3-minute session is ready".
Zero advertising SDKs inside the app. No Meta, no Google, no TikTok.
Clear pricing. Cancel anytime.
No weekly plans, no tricks. 7-day free trial on the annual plan.
Only for the first 500 on the list. Price locked as long as you stay subscribed.
Reserve founder pricingTo try with no commitment.
For people who hate subscriptions. So do we.
Always free: the basic breathing session of the Release Track.
What is your main goal?
It helps us build your program and decide what to ship first.
The science, without hype
Fuerza Firme is a training and general wellness tool, not a medical device or a treatment. Here is what the published evidence says:
- Dorey et al. (2004, 2005): randomized controlled trial in 55 men with erectile dysfunction. With pelvic floor exercises taught by a physiotherapist, biofeedback and lifestyle changes, 40% regained normal function at 6 months and about 35% improved.PubMed
- Pastore et al. (2014): 40 men with lifelong premature ejaculation. After 12 weeks of clinic-based pelvic floor rehabilitation (exercises, biofeedback and electrical stimulation), 33 gained control and mean latency went from 31.7 to 146.2 seconds. It is a small study and its authors call for larger trials.PubMed
- Cochrane (2015, 2023): for incontinence after prostate surgery, the reviews conclude that the benefit of pelvic floor training remains uncertain. Trials conflict, and symptoms tend to improve over time. Do it with your care team's guidance.Cochrane
- Anderson, Wise et al. (2006): in 146 men with chronic pelvic pain, trigger point release with relaxation training was associated with improvements in pain, urinary symptoms and sexual function. There, the path is letting go, not squeezing.PubMed
If you have a diagnosis, talk to your urologist or physical therapist before starting. Fuerza Firme complements treatment, it does not replace it.
Frequently asked questions
How long until I notice something?
It varies from person to person. Clinical studies measure results between 12 weeks and 6 months. That is why the program runs 12 weeks and retests your records every 3.
Do I need any device?
No. Just your iPhone. The phone's vibration and the voice are the guide. Apple Watch and optional Bluetooth sensors are being evaluated for later.
Can I train at the office or while driving?
At the office, yes: phone in your pocket, dimmed screen, vibration. While driving, no: wait until you are parked.
Is it in Spanish too?
Yes. The app, the voice and this page are in Spanish and English. Switch whenever you like.
How do I cancel?
In iPhone Settings: your name, Subscriptions, Fuerza Firme, Cancel. No phone calls, no forms.
Three minutes a day. Twelve weeks.
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