Improving our sexual prowess not only increases our personal enjoyment—but it also means enhanced pleasure for your partner too.

Unfortunately, many of us lack the “staying power” that we desire—leading to unsatisfactory sexual performance.

Yet boosting our bedroom endurance ability is simpler than you think. This is your complete guide on how to increase sexual stamina—taking your lovemaking to the next level.

What Is “Normal” Level of Sexual Stamina?

When discussing how to increase sexual stamina—we’re looking at two separate, yet highly intertwined aspects—time taken to ejaculation and athletic performance.

Firstly, we don’t want to orgasm too swiftly. Ejaculating before you and/or your partner are ready means curtailed and disappointing sex.

Secondly, even if you manage to “hold back” from ejaculating—that’s of little use if the past five minutes of lovemaking has left you exhausted—and ready to retire for the night.

Ejaculatory control and physical ability are vital to the ultimate sex session.

Why I Come too Early?

In a medical context, cumming too early is known as premature ejaculation. Clinically, doctors diagnose premature ejaculation when a male has an Intravaginal Ejaculatory Latency Time (IELT) of one minute or less. That is, orgasm occurs within 60 seconds of the penis entering the vaginal passage.1

However, for you and me, premature ejaculation, or cumming, occurs when we orgasm earlier than we would like. That is, we want to enjoy extended lovemaking—but an involuntary orgasm prevents this from happening.

If you want to learn how to increase sexual stamina—you need to discover the cause of this early ejaculation—which can be due to physiological and psychological reasons.

The most common causes of early orgasm are:

Anxiety About Sexual Performance

Women, generally speaking, require more stimulation and time than men to reach orgasm.2 This can place a man under pressure—knowing that if he ejaculates too soon—his partner may be denied her satisfaction.

Stress can lead to a reduction in sexual stamina. Scientists propose that this is because anxiety fuels the sympathetic nervous system—which inhibits men from recognizing the signs they’re approaching orgasm.3

Excessive Pornography Use

Viewing unrestrained pornography can increase performance anxiety. Witnessing the male porn actors with immense members enjoying 30 minutes plus of intercourse—and providing multiple orgasms to their partners—is an unachievable goal (for most of us).

This can lead to feelings of inadequacy and hence reduce performance. So, if you want to increase sexual stamina—and are a seasoned pornography connoisseur—remember, intercourse and genitalia like this are not normal.4

Obesity

Men who are obese are more likely to encounter premature ejaculation and suffer from exercise fatigue than those who are at a healthy weight.5

Endocrine Imbalance

Hormonal factors could be affecting your sexual stamina.

Men who are lacking in prolactin, thyroid-stimulating hormone and luteinizing hormone are more likely to ejaculate earlier than those with adequate levels of these compounds.6

If this is the case—you will need to speak to your medical practitioner who will advise on the best way to increase sexual stamina.

Erectile Dysfunction

If you find it challenging to retain a firm erection for a long time—this can encourage you to make love rapidly—in an attempt to use your hard penis before it subsides. Fast intercourse, combined with the anxiety of losing the erection, can cause an early orgasm.

In most cases, you can treat erectile dysfunction with over the counter supplements, such as horny goat weed, testosterone boosters, and nitric oxide heighteners.

Other Low-Stamina Factors

Additionally, other causes of early-cumming include:

Low self-confidence and esteem.

Previously a victim of physical or sexual abuse.

Limited sexual experience.

Not enjoying intercourse.

I know what’s on your mind—what is the “normal” level of sexual stamina?

Research shows, unlike erectile dysfunction which increases in prevalence as we age—our sexual stamina is not correlated to becoming older.7

After our teenage years, around 33 percent of men experience a lack of ejaculatory control. Across all age groups, the average duration of sexual intercourse is six minutes.8

Hence, if you’re lovemaking activities last the same amount of time—consider yourself “normal.”

However, just because you may last these typical six minutes—it doesn’t mean that’s ideal. If this is too short for you or your partner to be adequately satisfied, then you need to learn how to increase sexual stamina.

What Can I Do to Increase Sexual Stamina?

Living an active and healthy lifestyle is one of the simplest ways to increase sexual stamina. Consuming a nutritious diet, combined with both aerobic and anaerobic exercise can extend sexual performance—without having to visit your health practitioner.

Research shows that following this plan can:

Lower the risk of obesity—one of the causes of early ejaculation. 9

Improve cardiovascular health—elevating athletic endurance. 10

Heighten blood flow—promoting firmer and longer-lasting erections. 11 12

Raise muscular power—strengthening the core, back, and groin—muscles used in sexual intercourse and reducing fatigue.13

In addition to diet and exercise, avoid smoking.

Researchers explain that those men who enjoy a cigarette are more likely to experience premature ejaculation. Furthermore, smoking impedes aerobic capacity and can narrow arteries—inhibiting athletic endurance and restricting blood delivery to the penis.14 15 16

Exercise and Sexual Stamina

My first recommendation on how to increase sexual stamina is to exercise. Ideally, a combination of the following disciplines can yield the most impressive results.

Weightlifting

Resistance training is one of the most efficient ways to increase sexual stamina—since research shows that weightlifting elevates testosterone levels.17

This elevates sexual prowess by:

Promoting muscle growth—strengthening the abdominals, glutes, hip flexors, and biceps—the muscles used during intercourse. 18

Raising libido—the higher your sexual desire, the more likely you are to attempt a marathon session—not get it over with as quickly as possible. 19

Increasing erectile quality—testosterone is required for firm and long-lasting erections—ensuring its rigidity is not lost too early during lovemaking.20

Yoga

Incorporating yoga will increase sexual stamina through both flexibility and physiological benefits.

Firstly, the more bendable and supple you are—the more adventurous your bedroom activities can be. This can lead to more satisfying sex—for both you and your partner.

Secondly, scientists have shown that yoga can increase sperm fertility and prevent against prostate disorders. They explain that BPH (benign prostatic hyperplasia) can inhibit erection quality, reduce the force of ejaculations, and cause premature orgasms. 21 22 23

Additionally, yoga positions that improve the pelvic muscles—such as the peacock and bow poses—can increase sexual stamina by heightening strength.

Swimming

This low-impact exercise can increase sexual stamina by promoting both muscular and aerobic endurance.

Furthermore, researchers at Harvard conducted a study of 160 female and male swimmers. Those who were aged 60 years of age or older illustrated they had the sexual athleticism, duration, frequency, and enjoyment of sex as those swimmers in their 40s.24

Kegels

Kegel exercises (learn more), sometimes called pelvic floor muscle training (PFMT), are methods proven by science to strengthen the pelvic muscles—specifically the pubococcygeus muscles.25

In the same way that barbell squats increase the power of the quads and glutes—Kegels build up the pelvic floor.

These muscles can be utilized to prevent early ejaculation. Studies show that strengthening these muscles elevates your control of the orgasmic reflex—allowing you to delay ejaculation until you’re ready.

Specific Exercises to Increase Sexual Stamina

If you want to know how to increase sexual stamina through exercise, I’ve put together below my top 7 exercises to take bedroom performance to unprecedented levels.

Kneeling Leg Crossover

Muscles Worked: Lower back, abdominals.

Position Enhanced: Wheelbarrow.

Repetitions: 15.

Sets: 3.

A potent workout that increases flexibility in the hip area—allowing you to use more adventurous penetration angles during sexual intercourse.

Position yourself on all-fours—arms locked out and palms beneath your shoulders. Extend your right leg straight behind you. Then, cross it over the back of your left leg until your toes touch the floor—keep the right leg straight at all times. Hold for five seconds. Complete for the opposite leg. Repeat.

Crossover Stretch

Muscles Worked: Core.

Position Enhanced: Reverse missionary.

Repetitions: 20.

Sets: 3.

You may have all the power and strength—but if you’re inflexible, this can lead to injuries and pulled muscles which can cut short your sex sessions.

Lie on your back. Knees should be bent with feet flat on the floor. Grasp your right knee with your left hand and pull it across your chest up towards your left shoulder. Hold for 40 seconds. Complete on the opposite side. Repeat.

Lying Gluteal Bridge

Muscles Worked: Hamstrings and glutes.

Position Enhanced: Standing up or her on top.

Repetitions: 15 (increase as your ability grows).

Sets: 3 (with a two-minute break in-between).

An exercise that can increase sexual stamina by mimicking the movements and actions involved in intercourse—lowering fatigue and boosting pushing power.

Lie on your back. Your feet should be flat on the floor with your knees bent. Arms lengthwise along your side—palms down. This is the starting position. Squeeze the glutes and lift your buttocks off the ground—this should form a straight line from your knees, across your groin, and down to your head. Hold this position for three seconds. Return to the starting position. Repeat.

Hip Flexor Lunge

Muscles Worked: Hip flexors, stabilizers.

Position Enhanced: The T-position (she lies legs akimbo on the bed, you stand at the edge).

at the edge). Repetitions: 20 (increase as your ability grows).

Sets: 3 (with a two-minute break in-between).

A powerful technique that can increase sexual stamina by creating additional strength and flexibility in the hips.

Stand up straight—legs slightly apart—hands on hips. Take a large step forward with your right leg. Push your pelvis forward—dropping down as both your right and left leg bend. Hold for 35 seconds. Follow the same procedure on the opposite leg. Complete the required number of reps and sets.

Hinge Bow

Muscles Worked: Quads and glutes.

Position Enhanced: Kneeling doggy.

Repetitions: 15 (increase as your ability grows).

Sets: 3 (with a two-minute break in-between).

Boosting the power of the quads and glutes can elevate endurance and power through the back and forth motion in thrusting.

Kneel on the floor, legs slightly apart. Your upper and lower legs should form a ninety-degree angle. Keep your back perfectly straight throughout. This is the starting position. Lean back to as close to a 45-degree angle that you can manage. Hold for three seconds. Return to the starting position—repeat.

Swiss Ball Press-Up

Muscles Worked: Shoulders, chest, and triceps.

Position Enhanced: Missionary

Repetitions: 10 (increase as your ability grows).

Sets: 3 (with a two-minute break in-between).

It’s not rocket science—the longer you can support yourself on your arms, the longer your lovemaking time.

Place your shins on a Swiss ball (exercise ball). Hold your body off the floor by supporting yourself on locked arms—palms flat on the ground directly beneath your shoulders. This is the starting position. Slowly lower yourself down until your arms are at 90-degrees. Pause for one second—then push out to return to the starting position again. Repeat.

Kegel Exercises

Muscles Worked: Pelvic floor.

Position Enhanced: All positions.

Repetitions: 10.

Sets: 3 (during the course of one day).

A scientifically proven technique which can increase sexual stamina by raising your ability to control the ejaculatory reflex.

Finding The Pelvic Floor

Stand at the toilet and urinate. Halfway through the stream—stop the flow completely. If urination ceases—you’ve located the pelvic floor. Mentally recognize the sensation of squeezing these muscles. Release and fully empty your bladder.

Exercising the Pelvic Floor

Stand, lie or sit with your knees slightly apart. Lift and squeeze your pelvic floor muscles—hold for three seconds. Relax and release—count to three—then repeat the lift and squeeze. Follow this three-second hold and relax procedure 10 times. You should complete this set of 10 repetitions three times every day.

Diet

Eating the correct sex-boosting diet can increase sexual stamina—naturally and safely. The most effective nutritious staples for sex can boost hormone production, increase athletic endurance, and enhance blood flow.

Testosterone Boosting Foods to Increase Sexual Stamina

As mentioned earlier in this How to Increase Sexual Stamina article, elevating testosterone can improve our sexual prowess by raising libido, increasing strength and power, promoting healthy and long-lasting erections, and acting against premature ejaculation.

The top foods to heighten this powerful male hormone are:

Oysters—high in the T-boosting zinc. 26 27

Almonds—containing 270 mg per 100 grams of magnesium—a proven male androgen heightener. 28 29

Liver—rich in the testosterone raiser vitamin A. 30 31

Salmon—packed full of the immense T-booster vitamin D.32 33

Foods to Increase Erection Longevity

If you can’t maintain an erection for an extended period of time—your bedroom fun will be cut short.

Research illustrates that eating foods high in flavonoids (found in fruits, plants, grains, and vegetables) can improve erection permanence and reduce the risk of dysfunction.34

Staples high in these compounds are:

Berries. 35

Grapes.

Citrus Fruits.

Tea.

Hot peppers.

Red wine.

Cocoa.

Apples.

One of the ultimate foods to elevate erectile strength and duration is watermelon. This fruit is high in citrulline—a precursor to nitric oxide. This dilates the blood vessels gorging the penis with erection forming blood. 36

Increase Sexual Stamina through Cardiovascular Enhancing Foods

I’ve already explained that raising cardiovascular health can improve athletic performance, stamina, and endurance. The American Heart Association recommends a diet rich in fruits and vegetables, whole grains, healthy oils, seafood, and nuts.37

The most potent foods to improve heart health and increase sexual stamina are:

Avocados—proven to lower cholesterol and reduce the risk of heart disease. 38

Walnuts—researchers explain that these nuts can lower cholesterol, inhibit oxidative stress, and reduce LDL (bad) cholesterol. 39

Garlic—both lowers blood pressure and prevents the build-up of platelets—which otherwise can cause clots and strokes.40 41

Try Herbal Remedies

There are numerous supplements on the market that can help to increase sexual stamina—without prescription.

However, be careful—some of these products are either underdosed or contain placebos—and will do little to enhance your sexual performance.

The most effective products and their ingredients to look out for, are:

Testosterone Boosters

These are daily supplement pills that elevate testosterone. Usually, T-boosters achieve this by encouraging the testes to produce more of this hormone, restricting the power of the T-killing estrogen, and freeing testosterone that’s bound by SHBG (sex hormone-binding globulin). 64

Scientifically proven compounds to watch out for are:

Zinc.

Magnesium.

D-aspartic acid. 42

Nettle leaf.43

Nitric Oxide Boosters

These supplements can increase sexual stamina by elevating the body’s production of nitric oxide.

As with watermelon, heightening nitric oxide allows more blood to enter the penis through vasodilation—promoting hard and long-lasting erections that will not droop during intercourse.

The vital compounds to check for in your nitric oxide boosters are:

Citrulline.

Arginine. 44

Beetroot extract.45

Horny Goat Weed

Also known as epimedium—many people consider this supplement to be nature’s own Viagra.

Sourced from an Asian flowering plant—this extract has the immense ability to increase sexual stamina by:

Functioning as an aphrodisiac (learn more).

Preventing erectile dysfunction (learn more) and promoting a firm penis. 46

Lowering blood pressure—increasing athletic cardiovascular stamina. 47

Raising energy levels for all-night-long sex sessions.48

Lower Stress and Anxiety to Increase Sexual Stamina

As explained before, anxiety is one of the leading causes of impaired sexual function. It leads to both erectile dysfunction and premature ejaculation.

Reducing stress levels can help to address not only the performance-related issues—but can also improve the sensuousness and intimacy with your partner—strengthening relationships.

Scientifically proven ways to lower stress and increase sexual stamina include:

Yoga. 49

Mindfulness. 50

Spending time with friends and family. 51

Walking in nature.52

Get Rid of Bad Habits

While they may be pleasurable, some of our worst habits can reduce sexual performance.

Avoid, or cut back on, the following sex-inhibitors:

Alcohol—excessive alcohol intake lowers the sex-boosting hormone testosterone, impairs erections, and can contribute to early ejaculation. 53 54 55

Smoking—as discussed above in this article—smoking lowers aerobic capacity and narrows arteries—reducing athletic stamina and restricting blood flow to the male member.

Drugs—cannabis lowers fertility, heroin prevents ejaculation completely, and cocaine causes a premature orgasm. 56 57 58

Steroids—they may build muscle, but they diminish sexual stamina by reducing testosterone production, shrinking the testes and lowering libido.59

Enjoy the Sun

Being outside in nature can lower anxiety—a state of mind that reduces endurance and promotes premature ejaculation.

However, there are additional benefits too.

Exposure to the sun boosts the body’s production of vitamin D, which can increase sexual stamina by:60

Elevating production of testosterone.

Increasing cardiovascular health. 61

Reducing stress, anxiety, and depression—sexual performance killers.

Heightening muscle and bone strength for elevated endurance.

Techniques to Follow to Increase Sexual Stamina

In addition to diet and exercise, numerous sexual techniques can increase sexual stamina.

The most efficacious are:

Focus on Your Partner

Concentrate on your partner’s needs, desires, and fantasies. If you’re currently suffering from low sexual stamina—this can be frustrating for your other half.

Giving her the attention she requires can ensure that she reaches orgasm easier and reducing the pressure on you to perform for hours on end. Discuss her likes and dislikes, and how you can heighten her sexual satisfaction.

Try Something New

As long as it’s not illegal—anything goes in the bedroom.

If you’re following the same sexual routine every time—for example, kissing, touching, and then intercourse—this can worsen sexual stamina.

You can become conditioned to expect premature ejaculation on every occasion you follow this pattern. Trying something new can break this cycle, allowing you to enjoy longer-lasting and more fulfilling sex.

Tricks to spice up your love-live and escape from this regimen include:

Cosplay.

New and unusual positions.

Role-play.

Toys.

Foreplay.

Focus on Foreplay

Intercourse is only one part of a satisfying and pleasurable lovemaking session for both parties.

Foreplay can be an excellent way to increase sexual stamina by relieving pressure on you to perform.

Oral sex, toys, or manual stimulation of your partner can enable her to climax without having to engage in full sex. This means that the pressure is taken off you to give her an intercourse-centric orgasm.

Furthermore, taking it slow and steady with foreplay before the main event can help to relax you and relieve stress.

Masturbate to Improve Longevity

Consider masturbation as your “training” for sex.

Using the start-stop technique outlined below can enhance your ability to hold-back during intercourse itself.

Relax, and ensure that you’re not going to be disturbed. Commence masturbation—using your hand and/or lube if required. A slow and steady pace is best—this isn’t a race. When you feel you’re really close to orgasm—stop. Prevent all manual stimulation for around 30 seconds. During this time, relax and take slow, long, and deep breaths. Begin masturbating again—stopping just before the point of no return. Repeat these steps five times. Allow yourself to orgasm.

This masturbation procedure addresses two issues:

It makes you more conscious of your orgasms, and recognize the sensations and feelings just before orgasm—allowing you to be in control during intercourse.

Creating a mental association with breathing, the orgasm process can enable you to control your ejaculatory reflex.

Research shows that this is a proven technique to increase sexual stamina and prevent the occurrence of premature ejaculation. Although, you will need to do this daily for a few weeks to receive the benefits.62

Talk About It

If you’re having problems with your sexual stamina—don’t hold it all in.

Remember, one in three guys suffers from this problem—hence the chances are you’ll already have a buddy who can empathize.

While speaking to friends may help to alleviate some concerns—talking to your partner will have the most beneficial effect. Here are my top tips for discussing sexual performance concerns with your wife or girlfriend.

Choose a time when you are both relaxed—maybe a weekend with kids or other housemates out of the way. Create a pleasant atmosphere, a glass of wine, for example (but not too much). Begin by explaining your concerns—whether it’s her satisfaction, premature ejaculation, or athletic endurance. Expand that this sexual frustration is not because you don’t find her attractive, or you have fallen out of love. Listen to what she says. Make a plan together, using some of the methods I’ve outlined above, to address the situation.

In most cases, this can be one of the simplest ways to lower anxiety and increase sexual stamina. However, some couples may require professional guidance. The American Association of Sexuality Educators, Counselors, and Therapists (AASECT) is highly trained in addressing and solving sexual stamina issues.63

Summary

If your sexual performance isn’t as athletic, long-lasting, or satisfying as you would like—do something about it.

Whether your disappointment arises from premature ejaculation or restricted physical endurance—following the guidance in this article can put you on the path to more pleasurable sex life.

Simply by making small adjustments to your diet, exercising, taking supplements, and masturbating—you can take your sexual performance to the extreme.

Enabling you and your partner to reach the ecstatic heights you both deserve.

This article has been medically reviewed by Dr. Biswadeep Das in August 2019