How to increase sexual stamina: 16 ways to last longer in bed

If you're wondering how to increase your sexual stamina and last longer in bed, there are options. Healthy lifestyle changes, tending to your mental health, and prescription medications, when appropriate, may all make a difference.

If there's no underlying 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. There's no one-size-fits-all rule for how long you should last. Research suggests the average time men last in bed is 3–7 minutes, though the normal range is wide.

If erectile dysfunction (ED) or premature ejaculation (PE) affects your stamina, speaking with a licensed healthcare provider — such as one on Ro or your general practitioner — is worth considering, as both conditions are often treatable.

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1. Try topical PE treatments 

If you feel you're ejaculating too soon, desensitizing products using benzocaine or lidocaine are a first-line option for PE. 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 depending on the formulation, and their effects wear off after 1–2 hours. One small 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, though a healthcare provider can help determine whether they're the right fit. Any topical desensitization product may cause side effects such as irritation, burning, or excessive numbing — and it's important to follow product instructions, including allowing the product to dry before starting intercourse to avoid numbing a partner.

2. Consider ED treatments 

If you are experiencing erectile dysfunction, medications called PDE5 inhibitors — such as Viagra (sildenafil) and Cialis (tadalafil) — are well-researched first-line treatments that may be highly effective for ED. PDE5 inhibitors can also be used off-label to treat PE at the discretion of a healthcare provider.

To simplify the way they work, these medications help blood flow into and remain in the penis when aroused, making it easier to get and maintain an erection. Both Viagra and Cialis can start working as soon as 30 minutes after taking the pill. Viagra can last for up to four to six hours, while Cialis can last up to 36 hours.

For those who prefer not to take pills, there are other options. Ro Sparks combines the active ingredients of both medications (sildenafil and tadalafil) in a fast-acting lozenge that may kick in about 15 minutes after dissolving and lasts for up to 36 hours. Daily Rise Gummies are another option, offering a daily dose of tadalafil in a fruit-flavored gummy. Both require a prescription and can be obtained on Ro. Note that neither is FDA-approved as a combination product, though their active ingredients have each been individually FDA-approved for the treatment of ED.

PDE5 inhibitors may result in side effects such as headache, upset stomach, facial flushing, or muscle aches. Those with certain medical conditions — particularly heart conditions — or those taking nitrate medications or blood pressure medications should discuss PDE5 inhibitors with a healthcare provider before use, as they may not be appropriate for everyone. 

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

3. Explore other medications

Certain medications can be prescribed off-label for PE. They may help delay orgasm and can be taken on-demand — meaning as needed for sexual activity — or daily. One commonly used class is selective serotonin reuptake inhibitors (SSRIs), which are typically prescribed for anxiety or depression.

Serotonin is a chemical the body produces that affects mood, but it is also involved in the ejaculatory reflex. Higher levels of serotonin in the brain make it take longer to climax. accumulating stimulation during sexual activity to reach a climax. Taking an SSRI like sertraline (Zoloft) off-label may help treat PE or, under the care of a healthcare provider, may help improve sexual stamina. 

Potential sertraline side effects may include nausea, diarrhea, decreased libido, or erectile dysfunction. Sertraline is not the only option — other SSRIs, such as paroxetine, may also be effective for PE. A healthcare provider can help with dose adjustments or alternatives if side effects are a concern.

4. Exercise regularly

Exercising regularly is an essential part of encouraging a healthy sex life. 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.

Exercise also plays an important role in weight management. Research suggests men with obesity are 30% more likely to have ED than those with a healthy-range body mass index (BMI), and many report difficulty with sexual performance and desire. 

So, if you want to boost sexual endurance, start with boosting your physical endurance. 

Cardio exercise

Aerobic exercise (also known as cardio) has been shown to help the heart adapt for increased endurance, and cardiovascular health and erectile function are linked. One systematic review of numerous studies found that four 40-minute aerobic workouts of moderate- to high-intensity may be effective in reducing symptoms of ED.

Pelvic floor exercises (Kegels)

Various pelvic floor physical therapy techniques — including Kegels and pelvic floor rehabilitation — have been shown to relieve or prevent PE in some men. 

To try Kegel exercises at home, tense up the muscles you'd use to stop yourself from urinating or passing gas — that's the pelvic floor. Repeat that squeeze up to 15 times, holding each for 3 seconds, then release.

In one small study of men with PE, over 80% of participants more than doubled their sex time after a 12-week pelvic floor exercise program, with results maintained at a 6-month follow-up.

If you have questions about whether Kegels are appropriate, a healthcare provider or pelvic floor physical therapist can help.

Weight training

A recent meta-analysis suggests resistance training (also known as weight training) may also help improve sexual health, though it may not be as effective as aerobic exercise. Other research indicates a link between muscle mass and sexual functioning — suggesting that greater muscle mass may be associated with improved erectile function and overall sexual satisfaction.

5. Take your time 

Slowing down the pace of intercourse may help increase sex time by helping you tune in and learn to recognize when orgasm is approaching, so stimulation can be reduced and sex can last longer.

One method is edging, which involves experiencing sexual stimulation until just before orgasm and then stopping or reducing stimulation until the urge to ejaculate subsides. This process can be repeated as needed to extend how long sex lasts.

6. Prioritize foreplay

Prioritizing foreplay may also help boost sexual stamina, or at least how long sexual activity lasts for a partner. Taking things slowly — increasing the lead-up time without direct stimulation of the penis — can help the experience of sex feel longer.

Foreplay can also help bring a partner closer to orgasm — so even if sexual endurance during penetration is limited, both partners may finish at a similar time.

There are many different types of foreplay to explore before finding what works best. Some examples include kissing, sensual massage, and oral stimulation of erogenous zones.

Some people enjoy incorporating dirty talk or role-playing to build anticipation, while others may find that distracting — talk to your partner to find out what’s right for you. 

7. Try the start-stop or squeeze techniques

The start-stop technique and the squeeze technique are both forms of edging — approaches to interrupting the momentum toward orgasm before ejaculation occurs.

With the start-stop technique, as soon as ejaculation feels imminent, sexual activity stops until the urge subsides. Activity can then resume, and the process can be repeated as needed.

With the squeeze technique, when ejaculation feels imminent, the head of the penis is gently squeezed — by the individual or their partner — until the urge subsides. Sexual activity can then resume and be repeated as needed.

8. Consume a healthy diet 

Low levels of certain vitamins may increase the risk of sexual dysfunction. Getting more of these vitamins through diet may help with sexual stamina in people who are experiencing deficiencies.

Vitamin deficiencies that may contribute to sexual dysfunction include:

• Vitamin B9 (folate or folic acid): Low blood levels of this vitamin may affect erectile function. One small study found a correlation between blood folate levels and ED; participants with a folate deficiency had worse ED. B9 can be found in dark-green leafy vegetables, legumes, beans, peas, citrus fruits, and nuts.

• Vitamin B12: Some studies suggest that low levels of B12 may contribute to sexual performance problems. One case-control study found that men with PE had significantly lower B12 levels than controls. However, the relationship between B12 and sexual dysfunction is inconsistent. Additional research is needed to better understand the relationship between B12 and sexual health. B12 is found in animal products such as meat, fish, and eggs as well as fortified foods such as cereal or nutritional yeast.

• Vitamin D: Observational studies have found an association between vitamin D deficiency and ED: men deficient in ED  were more likely to have trouble with erections than men with normal levels. However, additional research is needed to determine whether supplementing vitamin D can help ED outcomes, because existing studies have not shown a proven benefit. Vitamin D is found in animal and plant sources, including fish, mushrooms, cheese, and eggs, as well as fortified foods such as milk, yogurt, cereal, and plant milks. Speak to your healthcare provider if you are interested in having your vitamin D checked and discussing whether you may benefit from supplementation.

For those interested in supplements, L-arginine is one option with evidence behind it for mild-to-moderate ED. The body uses l-arginine, which is an amino acid, to produce nitric oxide. This amino acid is an essential building block the body uses to make nitric oxide synthase, the enzyme that produces nitric oxide (NO). NO relaxes the inner muscles of blood vessels, improving blood flow and, potentially, erectile function. L-arginine is also found in animal-based proteins such as red meat and fish. 

Some foods that may support erectile function and overall health include:

• Fruits and vegetables (especially berries, citrus, and leafy greens)

• Nuts and legumes

• Whole grains

• Fish and seafood

• Eggs and dairy

• Mushrooms

• Cruciferous vegetables (e.g. brussels sprouts)

• Lean sources of protein (e.g. poultry)

9. Cut back on alcohol and quit smoking

If you want to increase stamina in bed, you may want to limit your drinking. Alcohol is no friend to sexual stamina, and chronic, heavy drinking can lead to sexual dysfunction, which can include:

• A reduced libido

• Difficulty getting or maintaining an erection (so-called “whiskey dick”)

• Difficulty orgasming

• Premature ejaculation 

Heavy drinking may also impair heart health, nitric oxide production, and blood flow to the penis — all of which can affect sexual stamina.

Cigarette smoking can also negatively affect heart health and increase the risk of ED — in part because it may lower nitric oxide levels, which play a key role in achieving and maintaining an erection. Smoking also affects blood vessel health more broadly, which can interfere with erection quality.

10. Get more sleep

More than a third of Americans are estimated to not get enough sleep on a regular basis, and inadequate sleep may have effects beyond the typical fatigue.

Chronic sleep deprivation — generally defined as regularly getting six or fewer hours per night — is considered a risk factor for PE, ED, and fertility issues in men. Sleep disorders that disrupt sleep, such as obstructive sleep apnea, have also been linked to low libido and erectile dysfunction.

Waking up gasping for air or a partner's reports of loud snoring may warrant evaluation for sleep apnea. The primary treatment for OSA — continuous positive airway pressure, or CPAP — has been shown to relieve sleep apnea symptoms and improve sleep quality, which may increase energy during the day.

While results are mixed, some research suggests CPAP use in people with sleep apnea may also improve erectile and sexual function.

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11. Manage stress and anxiety

Stress and anxiety may 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 may further worsen mental health, adding to difficulties with sexual stamina. If sexual stamina concerns go unaddressed, they can compound stress, anxiety, and low self-esteem — creating a cycle that may be difficult to break without support.

If mental health issues are interfering with daily life or sexual function, a therapist who specializes in sexual health may be able to help. Talking through these concerns can provide helpful strategies and relief, as can the lifestyle changes discussed in this article, such as exercise and nutrition. A psychiatrist or primary care provider can also evaluate whether medications for mental health may be appropriate.

12. Masturbate before sex 

Masturbating before sex may help increase the duration of sexual activity, thanks to the natural refractory period that follows ejaculation. During this refractory period, it takes longer to become aroused and reach orgasm again.

As for timing, experts suggest starting with approximately one hour beforehand as a baseline, adjusting from there based on individual response.

13. Be cautious with herbal remedies  

Some herbal supplements are marketed to support sexual health, but evidence for many of these products is limited. Among the better-studied options are panax ginseng, maca root, and horny goat weed, though research results have been mixed and more human studies are needed.

Before trying any herbal remedy, it's worth discussing options with a healthcare provider, particularly for those who take other medications or have existing medical conditions. Herbal supplements are not as stringently evaluated by the US Food and Drug Administration (FDA) for safety, efficacy, or quality as prescription medications, so sourcing from a reputable supplier is important — and all carry some risk of side effects alongside potential benefits.

14. Limit the use of pornography 

The average duration of intercourse is around 5–7 minutes, which may be shorter than expected. For those who watch a lot of pornography, perceptions of how long sex should last may be further 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. Some men may also experience sexual dysfunction as a result of excessive pornography use — for those concerned about their consumption, reducing use may be worth considering. 

15. Communicate, communicate, communicate

Whatever techniques or interventions you may try, open communication with a partner is essential. For those who feel uncomfortable discussing sexual preferences and challenges, research supports the value of working through that discomfort.

A 2019 meta-analysis of over 12,000 people examined how sexual communication between couples affected sexual function, finding improvements in:

• Areas of the body that feel good to touch — and any that don't

• Preferred pressure and pacing at different points

• Pace of progression

• Interests or curiosities worth exploring together

• Positions of interest or positions not yet tried

Research bears out the importance of communication. Topics that may be worth discussing with a partner include:

• Areas you like being touched (or where you really don’t like being touched)

• What kind of pressure you like at different points throughout the experience 

• How fast you want to move 

• Any ideas in the bedroom you might be curious about exploring

• Positions you like or have wanted to try 

Sharing these preferences and asking a partner about theirs can support a more open and balanced experience for both people.

16. 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 for couples. Sex therapists are trained in behavioral techniques that may help extend sexual duration, and can assist in addressing communication or relationship issues that may affect sexual function, including performance anxiety and unrealistic expectations.

If your libido is low, a sex therapist or your healthcare provider can help with that as well.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 may also increase the likelihood of a lowered libido, including mental health disorders and conditions that affect sex hormone levels. Low testosterone, for example, can be a cause of low libido regardless of age. If an underlying condition is contributing to low libido, a healthcare provider can check hormone levels and determine whether treatment may help increase sex drive.

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Whatever is affecting sexual function, there are steps that can help.

• Sexual stamina can be affected by erectile function, ejaculation timing, underlying medical conditions, current medications, or psychological factors.

• On average, men reach orgasm within 3–7 minutes, but the normal range is much wider than that. 

• Options for increasing sexual stamina include medications, lifestyle factors such as diet and exercise, increased foreplay, communication with a partner, and edging techniques.

• Speaking with a healthcare provider is recommended for anyone experiencing persistent difficulties. A provider can help determine whether an underlying issue may be contributing and identify the best course of action based on overall health, current medications and supplements, and medical history.