How To Increase Sexual Stamina - 32 Tips

So, you want to boost your sexual stamina? Well, you've come to the right place. We've got 30 proven ways to help.

Dr. Laura Berman
Human sexuality and relationship expert
by Dr. Laura Berman Last updated 04/04/2024




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Most males want to have the best pleasure during sex for themselves and their partner. Different tips and strategies that may bring more satisfaction include foreplay, improving one's health, and communication.

Overall, lifestyle changes may be the most helpful. A few to consider include:

Working on these issues can be a good start to having more enjoyable sex.

In particular, anxiety can be one of the biggest hindrances when it comes to getting erections and lasting longer in bed.

Sexual Stamina: What Is It?

Stamina is generally understood as the physical or mental capacity to sustain a prolonged effort or activity.

Therefore, sexual stamina is the physical or mental capacity to sustain a prolonged sexual effort or activity.

Here are 32 different ways you can increase your sexual stamina.

32 ways to increase sexual stamina

These tips and strategies can help to reduce erectile dysfunction, improve stamina, and make sex more pleasurable.

1. Stay active

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. Practice more foreplay

According to a Study from the Journal of Sex & Marital Therapy, 36.6% of women report needing clitoral stimulation to reach orgasm during penetrative sex.

In fact, only 18% of women involved reported being able to orgasm through intercourse alone.

Men who experience erectile dysfunction can still satisfy their partners, just in other ways without penetrative sex.

Expert Insight: Climax can be more challenging for women due to something known as the Orgasm Gap. Discover ways to increase her satisfaction and close the gap.

One study reported in the publication, Health, noted three forms of clitoral stimulation women preferred:

  • 66% of women enjoy up and down motions on the clitoris.
  • 52% of women enjoy circular movements on the clitoris.
  • 33% of women enjoy direct side-to-side strokes.

3. Eat your fruits and vegetables

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.

Foods that contain the antioxidant Quercetin are known to help increase endurance. Try adding some of these to your diet for increase stamina:

  • Apples
  • Blueberries
  • Onions
  • Broccoli
  • Tomatoes
  • Red Wine
  • Grapes
  • Tea
  • Scallions
  • Kale
  • Capers
  • Shallots
  • Spinach

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

Wash it all down with pomegranate juice, which 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.

4. Get a little help with some 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 Climax Control Spray will minimize the risk of desensitizing your partner.

5. 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 yourself, 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.

Pro Tip: Find out everything you need to know with foreplay tips to please her from the professionals at Promescent.

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

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.

7. 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.

Pro Tip: Find out how to talk to your partner about sex and enjoy new levels of intimacy.

8. Stop smoking cigarettes

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 no matter the delivery method, nicotine can reduce sexual arousal.

9. Stop or reduce drinking alcohol

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

Expert Insight: Consuming too much alcohol can cause erectile dysfunction. Find out how quitting drinking can help with ED.

10. Pick the proper position

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 their partner is on top. The penis will get less stimulation in these types of positions and help you get better stamina.

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

11. 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 they 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.

12. 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 could help increase 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.

13. 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.

14. Use a thicker condom

Too much sensitivity can lower your sexual stamina.

Many guys find a simple solution 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, you add a little lube to make the transition easier on your partner.

15. 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 working out any kinks beforehand is a good idea.

16. 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 take time and practice, and it is not always the most practical solution, but there are many rewards.

Edging experts often report that not only can they control their ejaculations, but they have stronger, more intense 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 free here.

17. 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.

18. Stay hydrated

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.

19. 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.

20. Practice the 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.

21. Get some sun

Sunshine is not just good for the soul; and 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 increases 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.

22. Consider Herbs and Supplements

While you do have to watch for questionable supplements, some herbs and supplements can be quite effective 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, the Chinese goji berry also seemed to improve sexual function.

Another great way to increase stamina is by taking a nitric oxide boosting supplement Like VitaFLUX from Promescent. Nitric oxide boosters like VitaFLUX from Promescent have numerous health benefits, like: 

  • Increased blood flow
  • Boosted energy
  • Enhanced endurance 
  • Decreased recovery times
  • Improved erection health 

Of course, it's always a good idea to consult your doctor if you plan to start taking any herbs or supplement, 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.

A Perfect example is 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

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’s been observed as an aphrodisiac, even being recommended as an ED treatment 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 similarly to delay spray, but some guys like wipes a bit better because they can give more precision during the application, and they’re portable.

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.

Pro Tip: Try Promescent Delay Wipes for superior on-the-go premature ejaculation prevention

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.

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

Feeling like you're good in bed can obviously increase your confidence levels and make you feel like the Man.

But, confidence heading into sex has a circular benefit; feeling good about yourself can do a lot for your sexual performance.

Here are 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 is keeping 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 have integrated vibrators, both of which could cause you to lose it early.

Penis sleeves have actually been examined as an aid to help with certain forms of sexual dysfunction, including PE and ED. 

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.

31. Consider ED Medication

ED medications have been proven to be effective in treating erectile dysfunction in men.

Tadalafil can improve erectile function for up to 36 hours after taking it. Consult with a doctor to determine your best option.

32. Try Counseling

If other methods for reducing stress and anxiety haven't worked, it may be time consider seeking professional help.

A therapist, particularly a sex therapist, may be able to help address sexual performance anxiety or other issues limiting your stamina.

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 also want to ensure that your sexual partner has a satisfying experience.

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

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 on Sexual Stamina

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 increase your sexual stamina and gain more courage and freedom when 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 it's all about. Whether it takes a minute or an hour, the experience itself is what truly matters.

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.


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