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30 Ways to Boost Sexual Stamina for Men (2022 Guide)

Dr. Laura Berman
Human sexuality and relationship expert

by Dr. Laura Berman 14 min read

So, the question you are probably asking right about now is, "How do I improve sexual stamina?"

Sexual stamina and more importantly, increasing sexual stamina, is something most men think of regularly.

It is estimated that the average man lasts for 6 minutes during intercourse.

However, there is a strong pressure to last even longer.

Pro Tip: Want to know just How Long Should Sex Last, find out here.

For most guys, worrying about staying power is right up there with their anxiety about penis size when it comes to judging their sexual prowess.

The biggest fear is that they somehow won't measure up to their lover's previous bedroom encounters.

But having the ability to boost sexual stamina in bed is something that will give every man more confidence between the sheets as well as in all other aspects of their lives.

Luckily, there is a bit of good news.

While there is no Holy Grail when it comes to increasing sexual stamina for every guy, there are certain things you can do to perform better for longer.

One way is with Promescent Delay Spray

The following 30 tips help you get started on your journey to overcoming low sexual stamina.

30 Tips to Boost Sexual Stamina in Men

1. Stay active

Staying Active Helps Boost Stamina

Exercising helps you do more than just look great.

It is a great way to boost sexual stamina. After all, sex is just a form of exercise and it can really get the heart pumping if you do it right.

While a romp in the sack isn't like running the Boston Marathon, 20 to 30 minutes of cardio two to three times a week will keep your heart healthy enough for sex.

Doctors usually recommend that you can walk up two flights of stairs without breathing heavily before getting too frisky.

2. Eat your fruits and vegetables

Foods That Boost Stamina in Bed

Your mother knows best -- fruits and vegetables really do make you grow big and strong.

A proper diet is one of the best ways to increase sexual stamina naturally.

Apples, broccoli, and peppers continue the antioxidant quercetin known for helping to increase endurance.

Don't forget an extra slice or two of watermelon, an L-arginine-rich food.

Wash it all down with pomegranate juice that is excellent for increasing blood flow.

For more information about eating food that can boost libido and sexual performance, we recommend reading: Top 10 Foods to Boost Libido and Sexual Desire.

3. Get a little help with a delay spray

For those men who want a more foolproof way to increase their sexual stamina, getting a little extra help from science is no shame.

Delay sprays can help prolong the time it takes for you to reach an orgasm with a high satisfactory rate..

There are lots of brands you can choose from, but they are not all the same.

For the best experience, look for a product that is fully absorbed through your skin.

Using a specially formulated solution like Promescent will allow you to reduce desensitizing your partner even without the need to wear a condom.

4. Incorporate plenty of Omega-3 fatty acids into your diet

Omega-3 Benefits to Health

Omega-3 fatty acids are known to increase mental acuity, improve sleep quality, and boost the immune system.

Still, it is also a great way to protect your heart health and decrease joint pain. A healthy heart and flexibility are two things you can't get enough of in the sack.

The better you feel, the longer you can go. Fatty fish like tuna and salmon are great sources of Omega-3 fatty acids, as well as avocados and olive oil.

5. Reduce your stress, boost your sex

Stress raises your blood pressure, and that's a killer in and out of the bedroom.

Quote: "Stress not only lowers your libido and ruins male sexual stamina, but it is a common cause for erectile dysfunction and premature ejaculation."

You can help control stress in your life by taking up meditation or yoga.

If you suffer from issues such as ED or PE that cause you to feel embarrassment, talking to your partner outside of romantic moments can help ease your mind.

6. Stop smoking cigarettes

Negative Side Effects of Smoking

There are lots of reasons to quit smoking, but if you need another one, giving up your tobacco habit may increase your sexual stamina.

Research shows that smoking can have a number of negative impacts on a guy's sexual health including:

  • lowering libido
  • decreasing physical endurance
  • reducing the quality of your erections

In fact, smoking is directly correlated with increased chances of erectile dysfunction.

Unfortunately, switching to vaping won't help either. Studies show that nicotine, no matter what the source, can reduce sexual arousal.

7. Stop or reduce drinking alcohol

Alcohol Decreases Sexual Performance

Every guy knows that drinking too much can lead to disappointment in the lovemaking department.

Quitting or reducing alcohol intake can help you build up your sexual stamina by reducing the chances of:

  • weight gain
  • reduce circulation
  • poor heart health
  • depression
  • lower libido

8. Put your partner's needs first

Sometimes it is the stress of thinking that you won't please your partner or it may be overly focusing on your own pleasure that can cause problems in the sex department.

Instead of thinking about you, concentrate on taking care of your partner.

You may want to do this by extending foreplay to ensure she is fully aroused or simply paying more attention to how your movements cause her to react.

When you put your partner's needs ahead of your own, magical things can happen.

9. Pick the proper position

Sex standing up can improve sexual stamina in men

We all have our own unique anatomical quirks that make us favor one sexual position over another. If you are looking to get better endurance in the bedroom, try choosing a position less stimulating.

Many guys find they can last longer when they have sex if your partner is on top. The penis will get less stimulation in these types of positions and help you get better stamina.

Having sex while standing also tends to prolong the time before having an orgasm.

10. Switch up your technique

Besides changing your sexual positions, you may want to think about finding new thrusting patterns which help you to last longer in bed.

Most guys like to go as hard and as fast as possible. Doing this not only makes you climax quicker but also tire themselves out, leaving their partners unfulfilled.

Try experimenting by adjusting the depth of your thrusts from shallow to deep, as well as the speed of the thrusts.

Most guys tend to last longer when they use more shallow thrusts since the head of the penis is less stimulated, but play around and see what works for you.

11. Improve your sleep, improve your sex stamina

Benefits of Sleep and Performance in Bed

Do you stay up late partying on the weekends? If you want to have more and better sex, don't.

Research shows that catching an extra hour or two of sleep is probably responsible for a higher libido and of course, much more energy to last.

Remember that most people have a higher quality of sleep after sex, so it is a self-feeding cycle of great sleep and great sex.

12. Head to the local coffee shop before getting it on

Coffee for better male stamina

A study from the University of Texas found that men who drank one or two cups of coffee per day were not as likely to suffer symptoms of ED as guys who abstained from coffee.

Don't worry if you can't stand coffee. Caffeine seems to be the most critical factor.

Two cups of coffee have about 180 mg of caffeine, but so does 90 grams of dark chocolate.

13. Use a thicker condom

Too much sensitivity can lower your sexual stamina.

A simple solution many guys find that works is wearing a condom, or switching to a thicker condom if you already use one.

Brands don't usually advertise their condoms as thicker, so you will want to look for words on the packaging like "Extra Strength" or "Extra Safe."

Besides helping to boost sexual stamina, condoms are a must for preventing STDs. Just be sure that if you are switching from no condom to condoms to add a little lube to make the transition easier on your partner.

14. Change up your solo sessions

Every athlete needs to spend some time practicing, and masturbation is a great way to train your body how to last longer during sex.

If you tend to reach climax a little early, you can build up your stamina by trying to prolong your climax when you masturbate.

While it is not the same, it is the perfect place to test out new methods to help you gain control of your body like those listed below. Most of these techniques work best with a partner, but it is a good idea to work out any kinks beforehand.

15. Why not give edging a try?

man standing on the edge of cliff to represent edging technique

Edging goes by a number of different names, such as the stop and start method and the squeeze technique. The main goal is to bring yourself to the point just before you ejaculate and then to regain control by reducing stimulation.

Mastering the edging process does takes time and practice, and it is not always the most practical solution, but there are many rewards.

Men who are experts in edging report that not only can they control their ejaculations, but they have stronger, more powerful orgasms. Some even claim to experience multiple orgasms!

There are iOS and Android applications that guide you through this process – our favorite being the PEA App. You can get it freehere.

16. Get in some kegel exercises

All the way around, kegel (pelvic floor) exercises are good for your body, even though the going myth is these exercises only benefit the female population.

As a man, strengthening your pelvic floor may give you more control over ejaculations, which is a definite plus if you're reaching for a longer experience. In one study, 82.5 percent of guys who did pelvic floor exercises got a boost in sexual stamina—quite impressive numbers for sure.

Basically, kegels involve finding the muscles you use to restrict your flow when you pee. Once you discover you can tighten these muscles, you can do repetitive sets to build strength and muscle tone.

Here is a full overview of how to do kegel exercises as a man.

17. Stay hydrated

Stay hydrated for better men's stamina

Hydration is super important to your stamina with any physical activity, including sex. For one, you're less likely to get parched halfway through a longer session and get in a hurry.

But, most importantly, getting in ample H2O means better blood flow to your penis. With ample water, your blood volume increases, which helps blood flow through arteries and veins without as much effort.

Another important fact to note, when you are dehydrated, your body can produce angiotensin, which causes constriction of the blood vessels. This constricted blood flow can make it harder to keep an erection.

For reference, men should take in 3.7 liters of fluid on a daily basis, possibly more if they have higher activity levels.

18. Steer clear of simple carbs

Before sex, make sure you are getting a good mix of complex carbohydrates. On the contrary, complex carbs break down slowly, which yields more sustainable energy levels.

You can find complex carbs in foods like:

  • Oatmeal, quinoa, or whole wheat bread
  • Sweet potatoes
  • Dried beans and legumes
  • Brown or wild rice

Simple carbs can give you a boost of energy, but the boost is short-lived. You get more simple carbs from foods with high sugar content, such as fruits and milk.

19. Practice the stop-squeeze method

The stop-squeeze method, also called the squeeze technique, is a simple way to slow your roll during sex, and it may actually lead to better ejaculation control.

Essentially, stop-squeeze involves pulling out when you feel ejaculation getting close and squeezing the head or frenulum of your penis firmly for about five seconds or until your urge to ejaculate subsides.

After a brief pause, when you're out of the red zone, you can proceed. Getting your partner involved in this process can be a lot of fun. Get a full rundown of how to do the squeeze technique here.

20. Get some sun

Man getting sun for better stamina

Sunshine is not just good for the soul, it's good for the male body when it comes to sexual performance. So, if you're looking for a free boost, getting some sun could do you some good.

If you spend a lot of time indoors, as many people do, try to make an effort to get out in the sunlight for 30 minutes or so when possible. Sun exposure can up your vitamin D levels, and vitamin D has been associated with better erectile function and enhanced libido.

In one study, men who were given vitamin D supplements saw better sexual function and even an increase in natural free testosterone levels.

21. Take a time out for foreplay

Simply put, if you're having a problem closing the gap between you and your partner, try slowing things down a bit. Instead of going all-in until ejaculation with straight-up intercourse, take breaks here and there for foreplay.

Giving your partner a bit of pleasure can give you time to cool down.

While taking a time-out may sound like edging, and does have similar attributes, time-outs are not totally the same. You can simply choose to take a pause any time during penetration, even if you're not close to ejaculation at all.

22. Consider certain herbal supplements

Herbal supplements to help increase stamina

While you do have to watch for questionable supplements, some herbs have a reliable reputation when it comes to helping with male sexual performance.

Ginseng, for example, has been examined by researchers for its ability to help men with ED. In a randomized controlled trial, 143 men were given cultured mountain ginseng over an eight-week period. Symptoms with ED were significantly improved.

In animal studies, Chinese goji berry also seemed to improve sexual function.

Of course, any intention of trying a herbal remedy should be discussed with your doctor, especially if you have health concerns or are taking prescription medication.

23. Build up your lower abs

As noted in tip number one, exercise is obviously important. However, certain strength-building exercises can really do you good in the sexual stamina department. Perfect example, your lower abs.

During sex, all that thrusting and movement of your lower body requires a lot from your lower abs. If you don't have a lot of core strength or not a lot of muscle tone in the lower half of your body, you can wear out quickly.

As an adage, stronger ab muscles may give you more control in some of the more challenging sexual positions. So, if you're looking to try something a little out of the ordinary to slow down ejaculation, your abdominal strength may help you pull through.

24. Keep your sodium intake in check

salt for stamina

While consuming too much salt could actually affect your performance negatively, salt can be an important factor in dopamine regulation. Dopamine may actually have some relationship to both general arousal and ejaculation.

Throughout history, salt has been observed as somewhat of an aphrodisiac, even being recommended as a remedy for ED in some accounts. While the research on that is lacking, some evidence has suggested that people on restricted-sodium diets can have issues with sexual function.

If you are having issues in the bedroom with stamina or lackluster erections, it may be worth trying a slightly salty snack a few hours before the next encounter. Of course, only do so if your doctors are not instructing you to avoid salt.

25. Give delay wipes a try

Delay wipes function with the same mechanisms of delay spray, but some guys like wipes a bit better because they can give more precision during application.

Essentially, the wipes come pre moistened with a desensitizing solution. You can apply the solution by rubbing the wipe precisely on your most sensitive spots.

For example, if stimulating your frenulum usually brings you close to ejaculation, you can use the wipe to target that zone.

26. Try a new environment

Consistency is not always key when it comes to sex. Sometimes, breaking the humdrum of the same old routine can breathe new life into a sexual encounter, regardless of what sexual woes you may be facing.

For example, if you and your partner are normally bedroom-business, missionary-style participants, the same environment and usual methodology can leave you in the same old mindset as usual. This can be problematic if you have issues with performance anxiety, erectile dysfunction, and even stamina. The sameness of the occasion can encourage those usual thoughts and feelings that get in the way.

Consider making out-of-the-ordinary sex a goal. Maybe you could rent a hotel room for the night, initiate sex in another room of the house, or even simply give the bedroom a slight makeover with different lighting, music, or arrangements.

Slight changes can oftentimes be enough to get you into a totally different mind frame for sex.

27. Do something to support your own confidence levels

man with stamina working out

Feeling like you're good in bed can obviously up your confidence levels and make you feel like you're the Man. But, confidence heading into sex has a circular benefit; feeling good about yourself can do a lot for your sexual performance.

A few ways to feel a little better about who you are as a man, try:

  • Do a little grooming, get a haircut, trim your beard
  • Set a few small goals, and work to achieve them
  • Consider learning a new skill

Another big self-esteem builder, keep your negative inner voice in check. If you have a constant tape reel telling you all the ways you are not good enough, kick that reel to the curb. Instead, remind yourself of things you have overcome, past successes, and what you do well.

A little positive inner dialogue can work wonders if you struggle with sexual performance anxieties.

28. Try a penis sleeve

A penis sleeve slips over your penis and can protect the most sensitive parts from being overstimulated during sex. While you can find all kinds of fancy sleeves and penis extensions, all you really need is a basic sleeve without all the bells and whistles.

However, opting for a penis sleeve with special features like a textured exterior or a little added girth may be enjoyable to your partner.

Just make sure to steer clear of sleeves with "interior pleasure features for him" or that boast integrated vibrators, both of which could lead to losing it early.

Penis sleeves have actually been examined as an aid to help with certain forms of sexual dysfunction, including PE and ED. Medical News Today mentioned the devices as an option for men who needed to delay climax and those who had difficulties maintaining an erection.

29. Go with tried-and-true pre-sex masturbation

It may be an oldie, but it's still a good tip simply because it works. And, Ben Stiller made the act pretty notorious in There's Something About Mary.

If you're having issues lasting in bed, consider masturbating a few hours or so before an anticipated sexual encounter. Usually, the second time-to-climax will be a bit longer.

30. Communicate during sex

Communication can be a massive deal during sex, regardless of what issue you may be trying to overcome. Just as you should communicate about what feels good, work in some verbiage to let your partner know you're getting too close.

There's no shame in letting out a quick "slow it down" or "go easy" during intercourse if you realize you're getting especially excited and close to ejaculation.

What Should Men Know About Sexual Stamina?

It is crucial to understand what we are talking about when we discuss sexual stamina in the first place.

Like most men, you want to get off, but you are not some self-centered selfish jerk, are you? You want to ensure that your sexual partner has a satisfying experience, too.

Therefore, if you are like most men, you have one intention when it comes to sex: take care of yourself while making sure that you give your woman the big 'O’.

Here's the rub: most women will never reach orgasm from vaginal sex alone. It is simple biology.

You are fighting a losing battle if you are someone who judges how much of a stud you are by whether you are giving your lover an orgasm or not.

Why? Because there is a really good chance that your partner is reaching climax just over 50% of the time during sex. This sexual dilemma is often referred to as, "The Orgasm Gap".

Statistics Between Men and Women "Orgasm Gap" Latency Times

What is The Orgasm Gap?

Learn how you can last longer in the bedroom and leave your partner feeling satistfied.

Read More

Instead, focus on getting to a point where you feel comfortable with your level of performance.

Takeaways

Premature Ejaculation and Low Libido

Living with low sexual stamina can have tremendously detrimental effects on you your confidence level.

Poor self-esteem in the romance department can lead to other serious health problems like premature ejaculation, erectile dysfunction, and performance anxiety.

You will find that at least a few of these tips can help you to increase your sexual stamina and gain more courage and freedom when it comes to making love.

So, if you want to boost your sexual stamina, it comes down to improving yourself.

It is doable, but it takes effort and being open to trying new things.

And always remember that concentrating on building sexual stamina should never replace the truth that sex is a shared experience.

In the end, the connection you form with your sexual partner is what is all about. Whether it takes a minute or an hour, the experience itself is what truly matters.

Related Articles:

Dr. Laura Berman
Dr. Laura Berman

Dr. Laura Berman PhD is an acclaimed relationship expert, award-winning radio host on her show 'Uncovered Radio' and a NY Times best-selling author. Dr. Berman has a doctorate from New York University with an emphasis on human sexuality. She is also a member of AASECT, SSSS, the International Society for the study of Women's Sexual Health and the American Urologic Society.

References:

Absorption Pharmaceuticals LLC (Promescent) has strict informational citing guidelines and relies on peer-reviewed studies, academic or research institutions, medical associations, and medical experts. We attempt to use primary sources and refrain from using tertiary references and only citing trustworthy sources. Each article is reviewed, written, and updated by Medical Professionals or authoritative Experts in a specific, related field of practice. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.


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