Kegel Weights for Beginners: Everything You Need to Know

women doctor holding kegel weights

Lower back pain, incontinence, prolapse… these might seem familiar to you if you have a weak pelvic floor. However, you might have heard about kegel weights being helpful for reducing these kinds of symptoms. But as a newbie with these types of weights, you might not be familiar with what they are, what they do, and how to use them.

If you’re thinking about using kegel weights to strengthen your pelvic floor muscles but don’t know much about them, then you’ve come to the right place! In this article, we’ll talk about everything you need to know about kegel weights for beginners: what they are, how they work, and how to use and care for them. In addition, we’ll answer some common questions you might have about using weighted kegel balls to help you get started on strengthening your pelvic floor!

What Are Kegel Weights?

Kegel weights (also called vaginal weights or vaginal cones) are used in the vagina during pelvic floor exercises to strengthen the pelvic muscles. Although the weights aren’t required for kegel workouts, they’re known to increase the strength of your pelvic muscles much quicker if used as supplements. 

Basically, kegel weights for women work by providing resistance and proprioceptive feedback during muscle contractions. Proprioceptive feedback is important because this is what helps you sense or feel your pelvic floor muscles. If you have trouble using the correct muscles when doing kegel exercises, you should try adding weighted kegel balls to your workout.

Other Kegel Weight Benefits

  • Improved back and hip support
  • Better preparation for pregnancy
  • Prevented or decreased prolapse
  • Faster recovery from childbirth and gynecological surgery
  • Prevented or decreased incontinence and better bladder control

How to Use Kegel Weights

The first step is to choose the right weight. To do this, determine the heaviest weight you can hold for two to three minutes using only your pelvic floor muscles (not your abdominals, buttocks, or leg muscles). In general, it’s better to start with a lighter weight and work your way up to heavier ones once your pelvic muscles become stronger and more toned. 

With the Joy ON Kegel Weight Set, there are seven kegel weights for beginners and advanced users of various colors. The white weight is the lightest one, weighing only 25g (0.9 oz) while the dark pink is the heaviest at 150 g (5.3 oz). As we mentioned before, it’s a good idea to start off easy, so you should work your way up to the dark pink weight overtime.

Once you have determined your ideal weight, you can begin to exercise with the weight. First, gently insert the kegel weight as if you’re inserting a tampon by holding the end with the cord and slide it in until the entire bulb is in your vagina. As you’re exercising, the cord should remain outside at all times. If you find it difficult to insert the kegel weight, you can use a small amount of water-based lubricant (not oil or silicon).

Initially, you may want to exercise lying down or kneeling on all fours before you begin to stand. When standing, be cautious and protect the weight in case it falls out onto a hard floor surface; you can wear underwear or provide a soft surface like a folded towel to cushion the weight if it falls. However, regardless of the exercise position you’re in, the main point is to tighten your pelvic muscles (as if you’re holding in your pee) for as long as you can before relaxing them. As you do this, you may notice that the kegel weight is pulled further up into your vagina.

Weighted kegel balls and pelvic floor exercises can be used and done in the shower, while you’re working around the house or yard, and when you’re working out, walking, or jogging.

How to Clean and Store Kegel Weights

Keeping your kegel weights clean and in good condition is essential for avoiding bacteria growth and infections. In general, it’s a good idea to wash them before and after usage. To wash kegel weights, follow the steps below:

  1. Run them under warm water for about 10 seconds.
  2. Use antibacterial soap to thoroughly scrub and clean them.
  3. Rinse them in warm soapy water before running them under warm water to wash off excess soap residue.
  4. Dry them with a clean towel. You might want to let them air dry for at least an hour or two to make sure they’re completely dry before storing them away.

Once you’ve thoroughly cleaned your kegel weights, you should store them in a case.

Closeup view of a pink kegel weight

Common Questions About Kegel Weights

Now that you know the basics about kegel weights and how to use and care for them properly, let’s take a look at some common questions you may have.

Do Kegel Weights Work?

Yes! As we mentioned before, there are a range of kegel weight benefits that you can enjoy from using them. So if you’re suffering from lower back and hip pain, urinary incontinence, pelvic organ prolapse, or effects from pregnancy, childbirth, and surgery, then you should consider using weighted kegel balls during your exercises.

However, it’s important to note that results may vary for each person. Some women see improvements in their symptoms in as little as two to three weeks after usage while others notice results in six weeks or longer. Even if you’re using the best kegel weights on the market, the time it takes to see the effects may be different for you compared to others depending on the current state of your pelvic floor muscles.

What is the Heaviest Kegel Weight?

The heaviest kegel weight on the market weighs in at 165 g. If you’re thinking about using a heavier weight, you should work your way up starting from a lighter one; this will give your pelvic muscles time to adjust and strengthen.

How Long Can You Leave Kegel Weights In?

15 minutes is a good place to start. As you get stronger, you can increase the duration of each workout session as well as the number of reps you do. However, you shouldn’t leave weighted kegel balls in for too long or extended periods of time as this can exhaust your pelvic floor muscles and lead to injuries.

How Often Should You Use Kegel Weights?

Your goal should be to use kegel weights for approximately once to twice a day per workout session, two to three times a week.

Before using the Joy ON Kegel Weights, be sure to check with your doctor if you:

  • Have pain or discomfort
  • Are recovering from surgery
  • Are pregnant or recently have given birth

Please read and follow the instructions in your Joy ON Complete Guide to Kegel Exercise and those included with the Joy ON App. If you have any questions, feel free to check out our Youtube channel for guided and informational videos or contact us at

Can You Sleep with Kegel Weights?

No, kegel weights for women are meant to be used for short periods of time. Sleeping with weighted kegel balls can cause overexertion of the pelvic muscles and further injuries, so we recommend not doing this.

When Shouldn’t You Use Kegel Weights?

In general, you shouldn’t use weighted kegel balls unless you have your doctor’s permission for the following conditions:

  • Are on your period
  • Have pain or bleeding 
  • Have had gynecological surgery
  • Are pregnant or have recently given birth 

Can You Overdo Kegels?

Yes, just like with any other workout you do (cardio or weightlifting for example), you can overexert yourself and your muscles. That’s why it’s important to take rest days as needed and give your pelvic muscles time to recover.

If you experience any pain while performing kegel exercises, stop doing them immediately and talk to your doctor about any questions or concerns you may have. Kegels aren’t meant to be painful or harmful, but they aren’t meant for everyone. Any pain or discomfort felt during or after kegels can indicate that you’re doing them incorrectly or you should stop doing the exercises.

Kegel Weights for Beginners: Key Takeaways

While you can find many different weighted kegel balls on the market, the best kegel weights are the ones that feel comfortable enough to use while strengthening your pelvic floor muscles. But as we mentioned before, if at any point you experience pain or discomfort while using kegel weights during exercises, you should stop and talk to your doctor. After all, the last thing you’d want is to injure yourself.

With that said, now that you know all the necessary things about kegel weights, it’s finally time to start strengthening your pelvic floor muscles!

Contributing Writer: Rebecca Lee

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