Steady 28
One short session a day for 28 days, so you always know what to do today.
Start day 1 in Steady- Week 1 · Days 1–7
Foundations
1 min → 2 min 40 s
Free - Week 2 · Days 8–14
Longer holds
2 min 8 s → 3 min 54 s
Steady Pro - Week 3 · Days 15–21
Quick squeezes
1 min → 2 min 30 s
Steady Pro - Week 4 · Days 22–28
Mixed
1 min 50 s → 4 min 5 s
Steady Pro
Steady 28 is a fixed plan inside the Steady app: 28 days, one session a day, in four weeks of seven days. Each day takes about 1 to 4 minutes. The days are the same for everyone, and they don't change with what you've recorded.
The four weeks
- Week 1 · Foundations: a 3-second squeeze, a short hold, then relax.
- Week 2 · Longer holds: the same shape, with the hold growing from 5 to 10 seconds.
- Week 3 · Quick squeezes: squeeze 1 second, relax 2 seconds, with more rounds each day.
- Week 4 · Mixed: a few quick squeezes, then one held squeeze, in every round.
Each week's page lists its seven days with the timings, rounds and length.
How it works in the app
The next day is the lowest day you haven't done yet. Missed a day? Nothing resets. You can repeat a day or skip ahead at any time. A day is recorded when its last round ends, and it counts towards your streak and History. When all 28 days are done, you can start again from day 1.
What's free
Days 1 to 7 (week 1) are free, with no trial and no time limit. Days 8 to 28 are part of Steady Pro, with the price shown in Google Play. See How does Steady 28 work?
You can try a day's timings in the free Kegel timer first.