Getting Started: Your First Week with SizeMatters

Starting a new wellness routine can feel overwhelming. This guide will walk you through your first week with SizeMatters, ensuring you build a strong foundation for long-term success.

Day 1-2: Assessment & Learning

Take the Initial Assessment

Your personalized program starts with understanding your current state:

• Erectile Function - Baseline measurements
• Control & Endurance - Current capabilities
• Goals - What you want to achieve
• Health History - Any relevant medical information

The app uses this to create a customized program just for you.

Learn Proper Technique

Before starting exercises, you need to locate and activate the right muscles:

1. The Stop Test - While urinating, try to stop the stream mid-flow
2. The Lift Test - Imagine pulling your penis inward
3. The Hold Test - Contract and hold for 3-5 seconds

⚠️ Important: Don't hold your breath or tense your abdomen, buttocks, or thighs.

Day 3-4: First Exercises

Start Simple

Your first exercises will be basic contractions:

• 3 sets of 10 contractions
• 5 seconds hold each
• 5 seconds rest between
• 2-3 minutes total workout time

What to Expect

• Mild muscle fatigue (normal!)
• Better awareness of the muscles
• Some difficulty maintaining contractions
• Possible soreness the next day

Day 5-7: Building Consistency

Establish a Routine

Pick a consistent time each day:

• ☀️ Morning - After waking up
• 🌙 Evening - Before bed
• 🍽️ Lunch break - Discreet anywhere

Track Your Progress

The app automatically tracks:

• ✅ Workout completion
• ⏱️ Time spent exercising
• 📈 Strength improvements
• 🎯 Streak count

Common Beginner Mistakes

❌ Doing Too Much Too Soon

Problem: Thinking more is better
Reality: Your pelvic floor needs recovery time
Solution: Follow the app's progressive program

❌ Holding Your Breath

Problem: Tensing your whole body during exercises
Reality: Should only contract pelvic floor muscles
Solution: Breathe normally throughout

❌ Skipping Days

Problem: Inconsistent practice
Reality: Consistency beats intensity
Solution: Even 5 minutes daily > 30 minutes occasionally

❌ Wrong Muscle Activation

Problem: Engaging abs, glutes, or thighs
Reality: Should isolate pelvic floor only
Solution: Practice in front of a mirror initially

When Will I See Results?

Results vary by individual and goal:

| Timeframe | What to Expect | |-----------|----------------| | Week 1-2 | Better muscle awareness, easier activation | | Week 3-4 | Improved control, stronger contractions | | Week 6-8 | Functional improvements, better endurance | | Week 12+ | Significant, lasting changes |

Privacy & Discretion

SizeMatters is designed for complete privacy:

• 📱 All data stays on your device - No cloud sync of personal measurements
• 🔒 No account required - Optional for backup only
• 🤫 Discreet exercises - Do them anywhere, anytime
• 🎯 Professional interface - Looks like any fitness app

Beyond Week One

After your first week, you'll:

1. Progress to intermediate exercises - Longer holds, more reps
2. Add variety - Quick flicks, endurance holds, strength work
3. Set advanced goals - Specific targets for improvement
4. Join the community - Share experiences (anonymously if preferred)

Safety First

Stop immediately and consult a doctor if you experience:

• 🚫 Pain during exercises
• 🚫 Difficulty urinating
• 🚫 Blood in urine or semen
• 🚫 Sharp or persistent discomfort

Most men experience no issues, but it's important to listen to your body.

Ready to Begin?

Your first week sets the foundation for months of improvement. Take it seriously, but don't stress - the app guides you every step of the way.

Start Your First Assessment →

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Pro Tip: Set a daily reminder on your phone. Consistency in the first week dramatically increases long-term success rates.