How to Increase Sexual Stamina: 18 Tips for Men

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 — there are plenty of ways you can increase your sexual stamina, even if you’re encountering 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 how to improve sex stamina, including how you can improve your erections or better control ejaculation timing so you won’t climax so quickly. 

Let’s get into it.

When you think of stamina, you might think about how long you could run a distance race before passing out. 

Similarly, sexual stamina is your physical and mental ability to sustain sexual activity before having to rest.Even if your sex drive and sexual desire are strong, your stamina may not be.

How long erections last before you reach orgasm can affect your sexual stamina. On average, it takes three  to seven minutes for men to reach orgasm and ejaculate during vaginal sex. Is that too long or too short? In one study, researchers surveyed a group of sex therapists about the typical duration of penetrative vaginal intercourse. The consensus was that anything under two minutes was considered too brief, while sessions lasting between 10 and 30 minutes were deemed excessively long. In contrast, a duration of three to seven minutes was regarded as sufficient, with seven to 13 minutes being the most preferable.

Certain problems, like sexual dysfunction,and overall health issues can weaken your stamina. 

Premature ejaculation is one of the most common forms of sexual dysfunction, with 4 to 39 percent of men saying they’ve experienced it at some point (although reports are very subjective, so the true prevalence might be higher or lower). 

While PE can occur alone, it’s often seen with erectile dysfunction, or the inability to get or maintain an erection for sex, which can interfere with sexual performance.

Other factors you’ll need to consider on a quest to improve sex 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.

• 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 issues like depression and anxiety, dealing with PE in a relationship, or the fear of not satisfying your partner are all psychological factors that can affect sexual stamina.

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.

Having a healthy sex life is an important aspect of men’s health. Below, we’ll share 18 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.

1. Try Topical PE Treatments

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

Lidocaine spray 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 Wipescontain 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. For instance, the researchers found that after the second month of consistent use, the average ejaculation time in the treatment group was roughly 5.5 minutes compared to about 1.8 minutes in the placebo group.

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

2. Consider Prescription PE Medications

If DIY 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 off-label to treat premature ejaculation, meaning 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 sometimes sildenafil (Viagra^®).

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

Now you’re probably wondering: Does Viagra make you last longer? Read our guide for answers.

3. 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 access to 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.

4. Do Cardio and Strength Training

Poor health habits don’t just affect your waistline and self-esteem — they can also contribute to sexual dysfunction. So, if you’re interested in how to increase stamina in bed without pills, your lifestyle matters. 

While sex can be considered mild to moderate physical activity, you’ll need to get physical outside the bedroom to maintain a 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 in particular can affect 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 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 to 29.9

• Obese: 30 or higher

Keep in mind that BMI isn’t the best or end-all measure of 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 (2.5 hours) of moderate-intensity aerobic exercise and two days of muscle-strengthening activity, such as resistance or weight training.

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.

5. 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. Nutrition is the basis of a healthy lifestyle, and that translates to the bedroom, too.

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, as well as plant foods like legumes, seeds, and soybeans. There isn’t a ton of research on l-arginine and ED, but adding it to an otherwise healthy diet won’t hurt. 

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

It’s important to keep in mind that eating certain foods won’t immediately make you a rockstar in the bedroom. 

Eating a balanced 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.

6. Get Your Cardiovascular Health Checked

Because erections are about healthy, consistent blood flow, good heart health is essential if you’re wondering how to increase stamina in bed.

There are many connections between erectile dysfunction and cardiovascular problems. In fact, ED is sometimes considered a "vascular disease" because it involves issues with blood vessels that affect circulation, including blood flow to the penis. A review showed that ED is commonly seen in men with high blood pressure. Diabetes is another disease that can affect your cardiovascular health and down the line 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 professional for medical advice about your cardiovascular health, including blood tests, and how it might affect stamina in bed. 

If necessary, your provider may prescribe medication like blood pressure or diabetes medications, or suggest changes to your habits and lifestyle to improve your heart function and promote better sexual performance. 

7. Improve Your Sleep Quality

One question to ask yourself if you’re wondering how to increase sex time is: Are you catching enough shut-eye each night? 

Poor sleep is associated with a higher risk of many health problems, such as diabetes, obesity, depression, anxiety, hypertension, and cardiovascular disease — which, as you now know, are often at least partly 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 fewer than seven hours of sleep per night — the bare minimum of nightly recommendations for adults.

A review of studies linked the following sleep disorders to erectile dysfunction:

• Obstructive sleep apnea

• Insomnia

• Shift work disorder

• Restless legs syndrome

To get your shut-eye, set a sleep schedule you can stick to, limit screen time right before bed, or try a supplement like melatonin or even a prescription aid (if your healthcare provider deems it appropriate).

8. Limit Alcohol Consumption and Quit Smoking

For most people, 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 increasing your stamina.

Studies revealed that long-term and heavy use of 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 with alcohol dependence, 72 percent had one or more sexual dysfunction problems, such as PE, ED, or low libido.

With this in mind, amid other health concerns, the CDC suggests limiting alcohol to no more than two drinks a day, which is considered “moderate drinking” for men. 

As you may already know, drinking heavily can affect your heart health too. A review found that daily binge drinking aka more than 5 standard drinks in a single sitting was associated with arrhythmia (irregular heartbeat) and hypertension — both conditions that 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. 

9. Spend More Time on Foreplay and Pleasing Your Partner

Want to know how to improve sexual stamina in a more simplified way? Spend more time on foreplay, which can help extend your time with your partner.

Foreplay ideas for men include kissing, performing oral sex, roleplay and dress-up, sensual touch, and using sex toys.

10. 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.

11. 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.

12. 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.

13. Do Pelvic Floor Exercises

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

Pelvic floor muscle 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 by promoting better blood circulation in the pelvic area.

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.

14. Try Masturbating Before Sex

It’s okay if you need more time to reach orgasm and ejaculate a second time if you continue to have sex after your first orgasm. 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.

Some people think that masturbating before sex can help with anxiety, improve stamina, or boost libido, but scientific evidence supporting these ideas is limited. If you want to know how to improve your stamina, consider masturbating a few hours before sex to slow down orgasm and ejaculation.

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

Masturbate too long before sex, and you won’t notice as much of a benefit. And jerking off too soon before intercourse may make it harder to get or maintain an erection and delay orgasm due to the male refractory period. Experiment with timing to see what works best for you.

15. Limit Porn Consumption

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 affect real-life sexual relationships. 

A study involving 487 men ages 18 to 29 suggests that higher pornography use negatively impacts the enjoyment of sexual intimacy with a partner.

16. 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. However, 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.

17. Get Help for Anxiety, Stress, or Depression

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

In a study involving over 18,000 people, having depression was linked to a higher risk of premature ejaculation. Other research has found a link between depression and ED: in one review, individuals with depression had a 39 percent higher risk of experiencing erectile dysfunction. The study also found that individuals with ED have a higher risk of developing depression, suggesting a bidirectional relationship between the two conditions. Another 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 online therapy.

18. Work on Your Relationship

Open communication with your partner is foundational for your everyday relationship as well as time together in the bedroom. 

Understanding what one another wants and needs and working together to achieve it can help improve sexual satisfaction. If there are specific relationship obstacles affecting your sexual stamina, it’s important to talk about them.

For example, criticisms that feel isolating or other issues outside of the bedroom can interfere with intimacy. 

Remember: You’re on the same team. Addressing relationship issues together may just be the key to unlocking sexual stamina hurdles.

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 treatment options 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.