How to increase sexual stamina

Our culture is filled with ideas about “going all night,” which can create a lot of unnecessary sexual performance anxiety if your sexual stamina isn’t quite where you want it to be. It’s no surprise, then, that increasing sexual endurance is a common goal for many men. 

The truth is, how long sex should last really only depends on what’s satisfying for the people involved. But if you’ve talked with your partner and you both agree you’d like sex to last longer, it’s time to start thinking about how to increase sexual stamina.

Sexual stamina is usually defined as how long you can continue a sexual activity—be it foreplay, oral, or penetrative sex—until you need a break.

Several factors can affect how long your sexual stamina is, including:

• Ejaculation/orgasm: Premature ejaculation (PE) affects sexual stamina for some people who prefer penetrative sex. Others feel dissatisfied with their stamina because they can’t have sex again right after ejaculating. The refractory period (how long it takes to get hard again after ejaculation) is different for everyone, though older age can be associated with longer times.

• Erectile dysfunction: Erectile dysfunction (ED) affects your ability to get and maintain an erection. Your stamina may be lower if you have ED and lose your erection during sex.

• Underlying health conditions: Certain health conditions are associated with ED, like those that affect your heart health and blood pressure. Other health conditions can also affect your sexual stamina. Thyroid diseases, for example, can affect ejaculation time and libido.

• Medication: Sexual dysfunction that impacts your stamina can also be associated with taking or stopping certain medications, including antidepressants and finasteride, a common treatment for male pattern baldness.

• Psychological factors: Mental health conditions like depression can affect your libido and contribute to sexual dysfunction. Major life events and work stress can also cause stress-induced erectile dysfunction.

On average, men take between five to seven minutes to reach orgasm and come, but the range is wide—from less than a minute to more than half an hour. Wherever you fall on this spectrum, you may want to enhance your sexual prowess and spend more time having penetrative sex. Similar to boosting physical endurance during your workouts, increasing your sexual endurance can increase how long sex lasts. It’s up to you to make that time pleasurable for you and your partner. 

If there’s no medical condition affecting your sexual function, you may be able to last longer by managing stress, adopting healthy lifestyle habits, and putting more emphasis on foreplay. If ED or PE affects your stamina, you can consider getting medical advice to address it, as both of these conditions are often treatable.

If you prefer more natural methods, there are ways to increase stamina in bed without the use of medications. Read on as we explore ways to last longer in bed naturally and with medication. 

Try topical PE treatments 

If you feel you’re ejaculating too soon, desensitizing products using benzocaine or lidocaine may be an option. These medications are local anesthetics used to numb areas of the body. Products for PE using these ingredients prevent overstimulation of the penis without completely blocking sensation so you can last longer.

These products can work in as little as five minutes, and their effects wear off after 1–2 hours. One study found that men who used 4% benzocaine wipes before sex saw improvements in their PE, including intercourse duration, control over ejaculation, and satisfaction with sex. Topical PE treatments, such as Ro Swipes, do not require a prescription. There are also off-label prescription medications that may help treat PE such as sildenafil or sertraline. Your healthcare provider can help you make a decision about whether these medications may be right for you. 

Consider ED treatments 

If you are experiencing erectile dysfunction, medications called PDE5 inhibitors (like Viagra and Cialis) are well-researched first-line treatments. These medications are highly effective and, to simplify the way they work, help blood flow into the penis, making it easier to get and maintain an erection. Both Viagra (sildenafil) and Cialis (tadalafil) can start working as soon as 30 minutes after you take the pill. Viagra can last for up to 4 hours, while Cialis can last a whole weekend—up to 36 hours. 

If pills aren’t your thing, you’ve got other options. Ro Sparks combines the active ingredients of both drugs (sildenafil and tadalafil) in a fast-acting lozenge that kicks in after about 15 minutes, and lasts for 36 hours. Ro’s Daily Rise Gummies offer a daily extra-strength formula of tadalafil in a chewable, yummy fruit form.

There are also other types of therapies and medical devices (such as penis pumps) that can be used alone or in combination with medicine to help treat ED.

Take your time 

Slowing down can help increase sex time by helping you tune in and learn to recognize when you’re about to come, so you can pull back and have sex last longer. One method you can try is edging, which involves experiencing sexual stimulation until right before orgasm and then backing off or stopping until excitement dissipates enough to continue. You can repeat this process as needed to extend how long sex lasts. 

There are different types of edging, and it may take some experimenting to find the one you like that works best for you.

Prioritize foreplay

Prioritizing foreplay may also help. Taking things slowly by increasing the lead-up time can help the experience of sex feel longer. You can also use foreplay to get your partner closer to finishing so that even if your sexual endurance during penetration isn’t as high as you prefer, there’s little to no gap between you and your partner finishing.

Consume a healthy diet 

Having low levels of certain vitamins may increase your odds of having sexual dysfunction that can negatively impact your sex life. Getting more of these vitamins through your diet may make you last longer in bed if you are experiencing deficiencies. 

Vitamin deficiencies that may contribute to sexual dysfunction include:

• Vitamin B9 (folate or folic acid): If you have low blood levels of this vitamin, it may affect your erectile function. One small study found a correlation between blood folate levels and erectile dysfunction; study participants with a folate deficiency had worse ED. You can find B9 in meat, poultry, and dairy, as well as plant-based sources like nuts, beans, grains, brussels sprouts, and dark green leafy vegetables.

• Vitamin B12: Some studies have found that low levels of B12 may contribute to sexual performance problems. One small study found that men with gastritis with low B12 levels ejaculated much faster than those with normal levels of this vitamin. However, other studies have found no correlation between B12 levels and erectile dysfunction, so more research is needed to better understand the relationship between B12 and ED. B12 is present in animal products as well as fortified foods like cereal or nutritional yeast. 

• Vitamin D: Men deficient in vitamin D were 32% more likely to have trouble with erections than men with normal levels, one study found. Vitamin D shows up in animal and plant sources, including fish, mushrooms, cheese, eggs, and dark chocolate. You can also find it in fortified foods like milk, yogurt, cereal, and plant milks. However, even if your diet is rich in vitamin D, it can be tough to get adequate amounts of this essential vitamin through food alone, so if you are deficient, it’s a good supplement to take in pursuit of more stamina in bed.

If you want to try supplements for sexual stamina, one that might have some potential to help your sex life is l-arginine. You can also find l-arginine in animal-based proteins such as red meat and fish. This amino acid is an essential building block your body uses to make nitric oxide synthase, the enzyme that produces nitric oxide (NO). NO relaxes the inner muscles of your blood vessels, improving blood flow and, potentially, erections. L-arginine has helped mild-to-moderate ED in a few studies.

Exercise regularly

Sex itself is a form of physical activity. It gets your heart pumping and stretches your muscles. One study found that men who engaged in moderate-intensity workouts had sex more frequently, higher rates of masturbation, and higher levels of sex hormones than those who did not. So, if you want to boost sexual endurance, start with boosting your physical endurance. Aerobic exercise in particular has been proven to make your heart adapt for increased endurance. 

A stronger heart bodes good things for the bedroom. Cardiovascular health and erectile function are linked. The physical activity of sex is like a mini workout for your heart, and the stress relief it provides can help reduce your risk of cardiovascular disease. At the same time, ED can be an early warning sign of poor heart health. 

A lack of physical activity is often tied to obesity.. Men with obesity are 30% more likely to have ED than those with a healthy-range BMI, and a near-majority report difficulty with sexual performance and desire. 

So, do what you can to spend more time exercising. It will be good for your heart, your body, and your sex stamina. One study found that four 40-minute aerobic workouts of moderate- to high-intensity were effective in reducing symptoms of ED. Of course, speak with a healthcare professional before you change your routine significantly to make sure the changes you are making are safe for you.

If you have obesity or overweight, a comprehensive weight loss program like Ro Body can offer personalized exercise and diet plans, along with a prescription for a GLP-1 medication (if appropriate). 

Cut back on alcohol and quit smoking

If you want to have sex for a long time, you may want to limit your drinking. Alcohol is no friend to sexual stamina, and chronic drinking can lead to:

• A reduced libido

• Difficulty getting or maintaining an erection (the dreaded “whiskey dick”)

• Difficulty orgasming

• Premature ejaculation 

The more you drink, the higher your chances of running into these problems in the bedroom. Heavy drinking can also impair your heart health, nitric oxide production, and blood flow to the penis, all of which can decrease your sexual stamina. Similarly, cigarette smoking also destroys heart health and increases your risk of ED—in part because it lowers your levels of nitric oxide, a key component in getting and staying hard, not to mention the negative effects of smoking on your blood vessels.

Get more sleep

It’s estimated that more than a third of Americans don’t get enough sleep on a regular basis.. Unfortunately, inadequate sleep could be resulting in way more than the typical grogginess. Chronic sleep deprivation (regularly getting 6 or fewer hours of sleep per night) is considered a risk factor for PE, ED, and fertility issues in men. What’s more, sleep disorders that disrupt your sleep, such as obstructive sleep apnea, have been linked to both low libido and erectile dysfunction. 

If you find yourself waking up gasping for air in the middle of the night, or your partner complains of loud snoring, it may be worth getting checked out for sleep apnea. The go-to treatment for OSA—continuous positive airway pressure, or CPAP—has been shown to relieve sleep apnea and improve sleep, which could increase your energy during the day. Furthermore, while results are inconclusive, some studies suggest using CPAP in those with sleep apnea may improve erectile and sexual function as well. 

Strengthen your pelvic floor muscles

Various physical exercises—including Kegels, pelvic floor rehabilitation, and physical therapy—have all been shown to relieve or prevent PE in some men. In one small study of men with PE, over 80% of the participants more than doubled their sex time after undergoing a 12-week pelvic floor exercise program. Best of all, their sex time remained high at a six-month follow-up. 

To try Kegel exercises at home, tense up your muscles as if you want to stop yourself from peeing or passing gas. That’s your pelvic floor. Now, repeat that squeeze up to 15 times, holding each squeeze for 3 seconds, then release. If you are concerned whether kegels are safe for you, you can always ask your healthcare provider or see a physical therapist that specializes in the pelvic floor.

Manage stress and anxiety

As if stress and anxiety didn’t make life hard enough, they can also contribute to sexual dysfunction in men, including PE and ED. Men with depression are more likely to have PE. Low self-esteem and relationship conflicts can worsen mental health, further contributing to or worsening sexual stamina. 

Worse, if you feel like your sexual stamina isn’t up to your standards, that can lead to more stress, anxiety, depression, and low self-esteem, creating a vicious cycle. If mental health issues are interfering with your ability to enjoy life—and long-lasting sex—get in touch with a therapist. Talking through what you’re feeling can provide relief, as can mood-boosting habit changes like more exercise. 

Masturbate before sex 

Masturbating beforehand may help increase the length of time you spend having sex, thanks to the natural refractory period that occurs after you ejaculate. During this refractory period, it takes longer for you to get aroused and be ready to come again. 

So, how long should you masturbate before you have sex, exactly? Experts recommend starting with 1 hour beforehand as a baseline, and then adjusting from there based on what works for you. 

Limit the use of pornography 

We mentioned earlier how the average length of time for intercourse is around 5–7 minutes, which may be shorter than you expected. If you watch a lot of porn, however, your perception of how long sex should last may be even more skewed. 

Pornography use is associated with an increase in insecurities about sexual performance in men, including concerns that they don’t last long enough in bed. Several studies have also linked increased pornography consumption with a decrease in sexual satisfaction, especially in men.  

Consult an expert  

If you’ve tried the above techniques and your sexual stamina isn’t quite where you want it to be, it could be time to contact a healthcare provider. An underlying medical condition could be impacting your sexual stamina, and treatment may offer relief.

A sex therapist can also help, especially when it comes to working with couples. Sex therapists are trained in behavioral techniques that can help lengthen the time you spend having sex. They can also help you address any communication or relationship issues that may be affecting your sex lives, including performance anxiety and unrealistic expectations.

If your libido is low, a sex therapist can help with that as well. Like sexual stamina, your libido can be affected by many factors. It’s normal for sex drive to decrease to some extent as you age. One reason for this is that testosterone levels decrease as we get older, and low libido is a common outcome. 

Certain health conditions also increase your odds of having a lowered libido, including mental health disorders and conditions that affect your levels of sex hormones. If an underlying condition is lowering your libido, getting treatment may help increase your sex drive.

Whatever is affecting your sex life, there are steps you can take to improve things for the better. Consider what rang true to you when reading this article—whether it was a need to eat better, drink less, or exercise more—and start taking steps today to boost your sexual stamina.

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How we reviewed this article

Every article on Health Guide goes through rigorous fact-checking by our team of medical reviewers. Our reviewers are trained medical professionals who ensure each article contains the most up-to-date information, and that medical details have been correctly interpreted by the writer.

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Current version

June 22, 2024

Written by

Linnea Zielinski

Fact checked by

Raagini Yedidi, MD

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About the medical reviewer

Raagini Yedidi, MD

Raagini Yedidi, MD, is an internal medicine resident and medical reviewer for Ro.