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15 Ways to Boost Sexual Stamina for Men (2021 Guide)

by The Promescent Team 8 min read

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The Promescent Team
The Promescent Team

Our team has over a decade of experience in the sexual wellness field and are experts i...

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How to Increase Sexual Stamina


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.

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.

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What Should Men Know About Sexual Stamina? 

Before we explore some tips on building 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. 

The following 15 tips help you get started on your journey to overcoming low sexual stamina. 

15 Tips to Boost Sexual Stamina in Men

1. Stay active

Staying Active Helps Boost Stamina

Exercising helps you do more than just look it 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.

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

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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

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?

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!


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.

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The Promescent Team
The Promescent Team

Our team has over a decade of experience in the sexual wellness field and are experts in sexual dysfunctions, like premature ejaculation. We help couples and individuals better understand treatment options available for different types of sexual needs and educate the public on all things related to intimacy. All of our authored content is medically reviewed for accuracy and reliability.

1 Comment


I inserted the penis g.f pussey then 2-3 minutes i ejeculate. So how to increase my sex time.

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