How to Increase Sexual Stamina: 17 Tips for Men

Mike Bohl, MD, MPH, ALM

Reviewed by Mike Bohl, MD, MPH, ALM

Written by Nicholas Gibson

Published 10/25/2021

Updated 01/07/2024

If you’re having trouble keeping up with your partner in bed, and it’s affecting your sex life, you’re not alone. Not to worry, though, because there are plenty of ways you can increase your sexual stamina, even if you’re encountering some hurdles. 

Issues like premature ejaculation (PE), erectile dysfunction (ED) and sexual performance anxiety can make it difficult to last longer in bed. Health and lifestyle factors can take their toll too.

The good news is they’re treatable. We’ll take a look at what sexual stamina means and how you can improve your erections or better control ejaculation timing so you won’t climax so quickly

Let’s get into it.

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What does stamina mean for men exactly? Simply put, sexual stamina is your individual physical and mental ability to sustain sexual activity before having to rest. How long erections last and when you reach orgasm can affect your sexual stamina. On average, it takes five to seven minutes for men to reach orgasm and ejaculate  — although the range is wide. 

Certain sexual dysfunction problems and overall health issues can weaken your stamina. Premature ejaculation is one of the most common forms of sexual dysfunction, affecting about 20 to 30 percent of men who are sexually active (although reports are very subjective, so the true prevalence might be higher or lower). While PE can occur alone, it’s often seen along with erectile dysfunction.

Other factors that can affect sexual stamina include:

  • Orgasm and ejaculation. As you’ve probably noticed, you have to take a break after ejaculating to rest and let your refractory period pass. The refractory period allows your body to rest from sexual activity and return to a normal state.

  • Erectile dysfunction. Sometimes, your ability to maintain an erection can interfere with your sexual performance. ED is the inability to get or maintain an erection for sex. When you have ED, you may lose your erection during sex, affecting your stamina.

  • Physical exhaustion. At the end of the day, sex is a physical act that can wear you out. If you’re exhausted from work, lack of sleep or overextending yourself physically, you may be too fatigued for sex.

  • Psychological factors. Your mind can play a role in your ability to perform in bed. Mental health disorders, dealing with PE in a relationship or just the fear of not satisfying your partner are all psychological factors that can affect sexual stamina.

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If you’re aiming to increase your sexual stamina and last longer during sex, there are several things you can do — from making changes to your habits and lifestyle to using medication.

Below, we’ll share 17 simple, science-based tactics to increase your stamina, improve your sexual performance and make sex a longer-lasting, better experience for you and your partner.

Try Topical PE Treatments

If you tend to ejaculate too early during penetrative sex, topical treatments might help.

Delay Spray is a premature ejaculation spray that can reduce sensitivity in your penis without completely numbing it. Spray it on 10 to 15 minutes before getting intimate to have enjoyable sex without worrying about coming too quickly.

Our guide to lidocaine spray for premature ejaculation goes into greater detail about how these products work and how you can use them effectively for better sexual stamina and more pleasurable sex.

Another topical PE treatment to consider is wipes. Clockstopper Climax Delay Wipes contain benzocaine, a local anesthetic that can limit overstimulation of the penis and lengthen sex sessions.

According to one study, these wipes may improve symptoms of PE.

To use these wipes, apply them to the head and shaft of your penis and allow it to dry for five minutes before sex.

Consider Prescription PE Medications

If do-it-yourself methods for how to improve sexual stamina are ineffective, it might be time to seek medical care. If you’ve been diagnosed with premature ejaculation, your healthcare provider may prescribe medication to help manage symptoms.

Some medications can be used to treat premature ejaculation, though they aren’t approved by the FDA (U.S. Food and Drug Administration) to treat PE specifically. These include sertraline (the active ingredient in Zoloft®), paroxetine (generic for Paxil®) and sildenafil (Viagra®).

When used as prescribed, these medications might help you control your climax and last significantly longer in bed.

Does Viagra make you last longer? Read our guide for answers.

Consider ED Medication

If you have sexual dysfunction problems like erectile dysfunction, prescription medication may be a good option to increase stamina. 

PDE5 inhibitors are ED drugs that can help you get an erection by increasing blood flow to your penis. Some of the more common PDE5-inhibiting medications include sildenafil (the active ingredient in Viagra®), tadalafil (Cialis®) and avanafil (Stendra®).

Our guide to PDE5 inhibitors covers how these medications work and how they can help promote harder erections. 

We offer several erectile dysfunction medications online, such as chewable ED hard mints, following a consultation with a licensed healthcare provider who’ll determine if a prescription is appropriate.

Do Cardio and Strength Training

In case you didn’t know, poor health habits can contribute to sexual dysfunction.

While sex can be considered mild to moderate physical activity, you’ll need to get physical outside the bedroom to maintain the healthy weight and cardiovascular health to keep you at peak performance in the bedroom.

According to a review of multiple studies, erectile dysfunction is commonly associated with the following factors:

  • Physical inactivity

  • Obesity

  • Hypertension (high blood pressure)

  • Metabolic syndrome

  • Cardiovascular diseases

Obesity can impact sexual stamina. A review of 47 studies revealed a substantial connection between obesity and decreased sexual function. In fact, ED is more common among men with obesity than men without obesity. 

When you have a high body weight, you’re more susceptible to weight-related diseases and other health problems. 

The body mass index (BMI) can be a great screening tool to help estimate your risk for developing certain diseases that may later contribute to sexual dysfunction. You can use the CDC’s BMI calculator to see what your number is.

See the breakdown of BMI rates for men below.

  • Underweight: 18.4 or below

  • Healthy weight: 18.5 to 24.9

  • Overweight: 25.0 to 29.9

  • Obese: 30.0 or higher

Keep in mind BMI isn’t the be-all and end-all for physical health. Speak with your healthcare provider to discuss weight concerns.

So, what can you do to maintain a healthy weight? Generally speaking, adults should aim to get at least 150 minutes per week of moderate-intensity aerobic exercise and two days of muscle-strengthening activity.

Even small bouts of exercise can help improve your sexual functioning, so get moving. 

Our guide to obesity and erectile dysfunction has more information about how weight can affect sexual health and steps you can take to improve sexual performance and stamina.

Consume a Healthy Diet 

Remember the old saying, “You are what you eat?” Well, it’s actually true. If you want to increase stamina, you need to eat the right foods.

Aim for foods rich in amino acids like l-arginine. You can find l-arginine in most animal-based sources of protein, including fish, poultry, red meat and dairy products.

According to a review, your body converts l-arginine into nitric oxide, which helps relax your blood vessels to promote blood flow throughout your body. Nitric oxide is responsible for increasing blood flow to the penis to help you get erect.

Beyond protein, you can add more fruits, vegetables, whole grains, nuts and legumes to your diet. And try to limit junk foods, of course.

It’s important to keep in mind that eating certain foods won’t immediately make you a rockstar in the bedroom. Eating a healthy diet is more about long-term health and, over time, can reduce the risk of diseases (like cardiovascular disease) that may contribute to sexual dysfunction.

Get Your Cardiovascular Health Checked

Since erections are about healthy, consistent blood flow, good heart health is essential for maintaining an erection. 

There are many connections between erectile dysfunction and cardiovascular diseases. In fact, ED is sometimes considered a vascular disease, meaning it affects blood flow. 

A review showed that ED is commonly seen in men with high blood pressure. It also noted that this sexual dysfunction problem could be a side effect of antihypertensive medications.

Diabetes is another cardiovascular disease that can contribute to ED. Research shows that men with diabetes are three times more likely to develop ED than men without diabetes.

Talk to a healthcare provider about your cardiovascular health and how it might affect stamina in bed. If necessary, your provider may prescribe medication or suggest changes to your habits and lifestyle to improve your heart function and promote better sexual performance. 

Improve Your Sleep Quality

Are you catching enough Z’s each night? 

Poor sleep is associated with many health problems, such as diabetes, obesity, depression, anxiety, hypertension and cardiovascular disease — which, as you now know, are often at least party to blame for many guys’ issues with erectile function.

According to data from the Centers for Disease Control and Prevention (CDC), about 33 percent of American men have a “short sleep duration,” meaning they get an average of less than seven hours of sleep per night.

The CDC recommends adults 18 and older get seven or more hours of sleep each night.

A review of studies linked these sleep disorders to erectile dysfunction and other urological disorders:

  • Obstructive sleep apnea

  • Insomnia

  • Shift work disorder

  • Restless legs syndrome

To get your shut-eye, set a sleep schedule you can stick to or try a supplement or prescription aid (if appropriate)to fall asleep faster.

Limit Alcohol Consumption and Quit Smoking

There’s nothing wrong with having a glass of wine, beer or a cocktail here and there in social settings. But over-consuming alcohol is a no-no when it comes to how to increase your stamina.

A review of multiple studies revealed that alcohol is tied to sexual performance problems, such as the slang term “whiskey dick” or alcohol-induced erectile dysfunction.

In a study involving 100 men diagnosed with alcohol dependence, 72 percent had one or more sexual dysfunction problems, such as PE, ED or low libido.

With this in mind, the CDC suggests limiting alcohol to no more than two drinks a day.

As you may already know, drinking heavily can affect your heart health too. A review found that daily binge drinking was associated with arrhythmia (irregular heartbeat) and hypertension — both conditions can affect blood flow to the penis.

Learn more about the connection between alcohol and sexual performance in our guide.

Another habit that can impact sexual stamina is smoking. A review found that cigarette smokers have a higher risk of developing ED regardless of age or health problems. This is possibly because cigarettes can affect the nitric oxide pathway, worsening the mechanisms responsible for erectile function.

If you’re ready to quit smoking, contact your healthcare provider. They can provide resources and recommend medications to help you quit. 

Spend More Time on Foreplay and Pleasing Your Partner

Want to know how to improve stamina in a more simplified way? Spend more time on foreplay.

What exactly can you do with foreplay? For starters, try kissing, touching or oral sex with your partner to extend your time together.

Take It Slow and Steady

As with foreplay, take your time to slow things down. Unless that’s the goal, fast sex can lead to early orgasm and ejaculation.

Instead of speeding through sex, dial it back a notch and go at a slower pace, focusing on enjoying the shared experience with your partner.

To keep things interesting, try mixing different intensity levels. When things get more intense and you feel orgasm approaching, slow down to get your breath. This is known as edging.

Going slow initially can pay off in more intense, exciting and pleasurable sex.

Use a Thicker Condom

Yes, something as simple as switching what condom you use can increase stamina in bed. If you’re feeling overstimulated, thicker condoms might be the answer.

Several brands sell “extended pleasure” or “delay” condoms to help slow ejaculation. Some condoms for PE are thicker than average, while others may contain numbing ingredients to reduce the physical sensations of sex.

A study involving 100 patients with PE found that thicker condoms can be effective in enhancing the intensity and time of your erection. You may have to try a few to find a comfortable condom that meets your needs.

Use PE Techniques

The stop-start and squeeze techniques are non-medical ways to treat low sexual stamina.

With the stop-start technique, you have sex as usual until right before you reach orgasm, then slow down or stop until the urge to ejaculate disappears. 

This method can be fairly easy and effective, but you might have to practice a few times to get it right. 

Studies have shown that 45 to 65 percent of men have short-term improvements with sex using this technique.

The squeeze technique involves squeezing the head of your penis right before orgasm, then waiting about 30 seconds to recover before continuing sex. Like the stop-start technique, this method can take practice.

Do Pelvic Floor Exercises

Guys, pelvic floor exercises aren’t just for women.

Pelvic floor exercises (aka kegel exercises) can train the muscles extending from your pubic bone across your tailbone. These muscles are responsible for controlling urination and some aspects of the ejaculatory process.

One study found that pelvic floor exercises increased sexual stamina in men with premature ejaculation. More evidence suggests pelvic floor exercises may improve erectile function in men with ED.

Check out our guide to pelvic floor exercises for a simple kegel exercise routine. It only takes a few minutes a day to improve your ejaculatory control and potentially boost your stamina.

Try Masturbating Before Sex

It’s okay if you need more time to reach orgasm and ejaculate a second time. In fact, it can be quite normal for many men due to the refractory period, which can last a few minutes or as long as a day.

If you want to know how to improve stamina, consider masturbating hours before sex to slow down orgasm and ejaculation.

Results of this method vary among men. Research suggests that some men find masturbation before sex helpful, but it only works if they’re able to get a second erection within the right time frame.

Masturbate too long before sex, and you won’t notice as much of a benefit. Experiment with timing to see what works best for you.

Limit Porn Consumption

Nothing’s wrong with watching porn here and there, but too much of a good thing can impact your expectations about sex. 

As discussed in our guide to porn-induced erectile dysfunction, some research has found a link between porn usage and decreased sexual satisfaction — an issue that could contribute to a reduced level of interest in sex.

Also, porn addiction can impact real-life sexual relationships. A study involving 487 men aged 18 to 29 suggested that higher pornography use negatively impacted the enjoyment of sexual intimacy with a partner.

Steer Clear of Non-Prescription Male Enhancement Pills

While you might be tempted to skip the doctor’s office and try non-prescription pills to increase stamina — take caution.

Non-prescription “Viagra” pills are often marketed as natural options for boosting stamina and improving sexual function. But they may contain unlabeled ingredients that pose safety risks for consumers.

Learn more about the risks of these products in our guide to non-prescription ED pills. Or check out the FDA’s list of tainted sexual enhancement products.

Get Help for Anxiety or Depression

Mental health disorders and emotional issues may contribute to low sexual stamina.

In a study involving over 18,000 patients, having depression was highly associated with the risk of premature ejaculation. A review of multiple studies showed that sexual dysfunction can arise in younger men due to anxiety, depression, low self-esteem and relationship issues.

If you’re facing emotional issues or have a mental health condition, consider in-person or therapy.

delay spray for men

longer sex is yours for the taking

To maintain an erection, control ejaculation and last longer in bed, explore ways to increase sexual stamina. The above tips and techniques can help you improve sexual performance and enjoy longer-lasting sexual experiences.

Here are a few takeaways:

  • Low or absent sexual stamina may arise from sexual dysfunction, sexual performance anxiety, medical conditions, poor physical health or mental health issues.

  • Premature ejaculation treatments typically involve a combination of psychotherapy, behavioral modifications and pharmacologic therapy. 

  • Erectile dysfunction treatments may include PDE5 inhibitors or other medications.

  • Non-medical approaches and lifestyle changes might help with sexual endurance. This includes the stop-start technique, using thicker condoms, limiting porn, masturbating before sex, maintaining a healthy weight, doing regular workouts, drinking less and quitting smoking.

To learn more about what may be causing low sexual stamina, check out our blogs on sexual performance anxiety and why men go soft during sex.

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Editorial Standards

Hims & Hers has strict sourcing guidelines to ensure our content is accurate and current. We rely on peer-reviewed studies, academic research institutions, and medical associations. We strive to use primary sources and refrain from using tertiary references. See a mistake? Let us know at [email protected]!

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.

Mike Bohl, MD, MPH, ALM

Dr. Mike Bohl is a licensed physician, a Medical Advisor at Hims & Hers, and the Director of Scientific & Medical Content at a stealth biotech startup, where he is involved in pharmaceutical drug development. Prior to joining Hims & Hers, Dr. Bohl spent several years working in digital health, focusing on patient education. He has also worked in medical journalism for The Dr. Oz Show (receiving recognition for contributions from the National Academy of Television Arts and Sciences when the show won Outstanding Informative Talk Show at the 2016–2017 Daytime Emmy® Awards) and at Sharecare. He is a Medical Expert Board Member at Eat This, Not That! and a Board Member at International Veterinary Outreach.

Dr. Bohl obtained his Bachelor of Arts and Doctor of Medicine from Brown University, his Master of Public Health from Columbia University, and his Master of Liberal Arts in Extension Studies—Journalism from Harvard University. He is currently pursuing a Master of Business Administration and Master of Science in Healthcare Leadership at Cornell University. Dr. Bohl trained in internal medicine with a focus on community health at NYU Langone Health.

Dr. Bohl is Certified in Public Health by the National Board of Public Health Examiners, Medical Writer Certified by the American Medical Writers Association, a certified Editor in the Life Sciences by the Board of Editors in the Life Sciences, a Certified Personal Trainer and Certified Nutrition Coach by the National Academy of Sports Medicine, and a Board Certified Medical Affairs Specialist by the Accreditation Council for Medical Affairs. He has graduate certificates in Digital Storytelling and Marketing Management & Digital Strategy from Harvard Extension School and certificates in Business Law and Corporate Governance from Cornell Law School.

In addition to his written work, Dr. Bohl has experience creating medical segments for radio and producing patient education videos. He has also spent time conducting orthopedic and biomaterial research at Case Western Reserve University and University Hospitals of Cleveland and practicing clinically as a general practitioner on international medical aid projects with Medical Ministry International.

Dr. Bohl lives in Manhattan and enjoys biking, resistance training, sailing, scuba diving, skiing, tennis, and traveling. You can find Dr. Bohl on LinkedIn for more information.


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  • Gebhart, J. J., Bohl, M. S., Weinberg, D. S., Cooperman, D. R., & Liu, R. W. (2015). Pelvic Incidence and Acetabular Version in Slipped Capital Femoral Epiphysis. Journal of pediatric orthopedics, 35(6), 565–570.

  • Islam, A., Bohl, M. S., Tsai, A. G., Younesi, M., Gillespie, R., & Akkus, O. (2015). Biomechanical evaluation of a novel suturing scheme for grafting load-bearing collagen scaffolds for rotator cuff repair. Clinical biomechanics (Bristol, Avon), 30(7), 669–675.

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