How to Increase Sexual Stamina: 17 Tips for Men

If you feel you cannot keep up with your partner during intimacy, you are not alone. Many people face this problem, and it can affect your confidence. But don’t worry, there are ways to fix it.

Premature ejaculation, erectile dysfunction, and performance anxiety can make things difficult. Even your daily habits and health issues can have an impact.

The good news is that these problems can be treated. You can learn how to control ejaculation and improve your stamina. This will help you enjoy a better experience.

Let’s explore the solutions.

What Is Sexual Stamina?

What does stamina mean for men? In simple words, it’s the ability to stay physically and mentally active during sexual activity without needing to rest. It involves how long you can maintain an erection and when you reach orgasm.

On average, men take five to seven minutes to ejaculate, but this can vary. Certain health issues and sexual problems can weaken stamina. Premature ejaculation (PE) is one of the most common issues, affecting 20-30% of sexually active men. However, these numbers can change as they depend on individual experiences. PE often happens alongside erectile dysfunction (ED).

Several factors can impact sexual stamina:

  • Orgasm and ejaculation: After ejaculation, your body needs a break to recover. This recovery time, known as the refractory period, helps your body return to its normal state.
  • Erectile dysfunction: Struggling to get or maintain an erection can affect your performance. Losing an erection during sex can reduce stamina and make things difficult.
  • Physical exhaustion: Sex requires energy. If you’re tired from work, lack sleep, or overwork yourself, you may feel too drained to perform well.
  • Psychological factors: Your mind also plays a role. Anxiety, mental health issues, or fear of disappointing your partner can lower your stamina and affect your performance.

Understanding these factors can help you take steps to improve and enjoy a better experience.

What Is Sexual Stamina?

17 Tips to Increase Sexual Stamina for Men

If you want to improve your sexual stamina and last longer during intimacy, there are several effective ways to achieve this. You can start by making simple changes to your daily habits and lifestyle. In some cases, medication can also help.


Here are 17 easy and science-backed tips to boost your stamina, enhance your performance, and make the experience more enjoyable and fulfilling for both you and your partner.

1. Try Topical PE Treatments

If you struggle with ejaculating too quickly during sex, topical treatments might be a helpful solution.


One option is a delay spray, which reduces sensitivity in the penis without making it completely numb. Apply it 10 to 15 minutes before intimacy to enjoy sex without the stress of climaxing too early.


Another effective product is delay wipes, such as Clockstopper Climax Delay Wipes. These contain benzocaine, a mild anesthetic that helps reduce overstimulation and can extend your time in bed. Research shows these wipes may be useful in managing premature ejaculation.


Using them is simple, apply the wipe to the head and shaft of your penis, let it dry for five minutes, and you’re ready. For more details on these solutions, you can explore guides on lidocaine sprays or similar products for better control and a more satisfying experience.

2. Consider Prescription PE Medications

Wondering, how to increase sex time with medicine? Well, If home remedies don’t work to improve sexual stamina, it’s best to visit a doctor. If you have premature ejaculation, the doctor might give you medicine to help.

Some sex time increase medicines, like sertraline (Zoloft), paroxetine (Paxil), and sildenafil (Viagra), are used for this issue. These are not approved by the FDA for treating it, but they can still help.

Using these medicines as the doctor says might help you last longer and have better control.

3. Consider ED Medication

If you face issues like erectile dysfunction, using prescription medicine can be a good way to boost stamina.

ED medicines called PDE5 inhibitors improve blood flow to the penis, helping you get an erection. Common ones include sildenafil (Viagra), tadalafil (Cialis), and avanafil (Stendra).

4. Do Cardio and Strength Training

Did you know poor health habits can lead to sexual dysfunction? Staying healthy is important for good performance in the bedroom.

Sex is a mild to moderate activity, but staying active outside the bedroom is key. Maintaining a healthy weight and good heart health boosts stamina and performance.

Studies show erectile dysfunction is often linked to issues like:

  • Lack of physical activity
  • Obesity
  • High blood pressure
  • Heart diseases
  • Metabolic syndrome

Obesity has a strong connection to lower sexual function. Research from 47 studies found that men with obesity face ED more often than those at a healthy weight. Being overweight also increases the risk of diseases that can cause these problems.

To check your risk, you can use your body mass index (BMI). The CDC has a calculator to find your BMI. Here’s how it breaks down:

  • Underweight: Below 18.4
  • Healthy weight: 18.5 to 24.9
  • Overweight: 25.0 to 29.9
  • Obese: 30.0 or more

Remember, BMI is just a tool. Talk to your doctor if you’re concerned about your weight.

To stay fit, aim for 150 minutes of aerobic exercise and two days of strength training every week. Even small exercises can improve sexual health. So, get started and keep moving!

5. Consume a Healthy Diet 

You’ve probably heard the saying, “You are what you eat.” Turns out, it’s true. To boost stamina, you need to focus on eating the right kinds of food.

Include foods rich in amino acids like l-arginine in your diet. It’s found in protein-rich foods such as fish, poultry, red meat, and dairy.

L-arginine helps your body produce nitric oxide, which relaxes blood vessels and improves blood flow. This increased blood flow also helps with erections.

Don’t stop at protein. Add more fruits, vegetables, whole grains, nuts, and legumes to your meals. And, of course, cut down on junk food.

Keep in mind that a single meal won’t work miracles. A healthy diet helps in the long run by reducing the risk of health issues like heart disease, which can affect sexual health over time.

6. Get Your Cardiovascular Health Checked

Healthy blood flow is key to maintaining an erection, which makes good heart health very important.

Erectile dysfunction (ED) is often linked to heart disease. ED is sometimes seen as a vascular condition because it affects blood flow.

Studies show ED is common in men with high blood pressure. Some blood pressure medicines can even cause ED as a side effect.

Diabetes is another condition that can lead to ED. Men with diabetes are three times more likely to face ED compared to those without it.

It’s a good idea to talk to your doctor about your heart health and how it may impact your stamina. They might recommend medication or lifestyle changes to improve your heart and enhance your performance.

7. Improve Your Sleep Quality

Improve Your Sleep Quality

 

Are you getting enough sleep every night? Lack of sleep is linked to several health issues like diabetes, obesity, anxiety, depression, high blood pressure, and heart disease. These problems are also known to affect erectile function.

According to the CDC, about 33% of American men sleep less than seven hours a night, which is considered too little. Adults should aim for at least seven hours of sleep daily.

Studies have also found a connection between sleep disorders and erectile dysfunction. Common issues include:

  • Obstructive sleep apnea
  • Insomnia
  • Shift work disorder
  • Restless legs syndrome

To improve your sleep, try sticking to a consistent schedule. If needed, consider supplements or prescribed aids to help you fall asleep faster.

8. Limit Alcohol Consumption and Quit Smoking

Enjoying an occasional drink is fine, but drinking too much alcohol can harm your stamina.

Studies show that alcohol is linked to sexual performance issues, including erectile dysfunction (sometimes called "whiskey dick").

In one study of 100 men with alcohol dependence, 72% experienced sexual problems like premature ejaculation, erectile dysfunction, or low libido. To avoid these issues, the CDC advises limiting alcohol to no more than two drinks a day. Heavy drinking also harms your heart. Research shows it can lead to problems like irregular heartbeat and high blood pressure, which affect blood flow and can impact erections.

Smoking is another habit that can hurt your sexual stamina. Research shows that smokers are more likely to face erectile dysfunction (ED), no matter their age or health. Cigarettes may disrupt the nitric oxide pathway, which is crucial for proper erectile function. If you want to quit, reach out to your doctor. They can guide you with resources and suggest medications to help you stop smoking.

9. Spend More Time on Foreplay and Pleasing Your Partner

Want a simpler way to boost stamina? Focus more on foreplay. What can you do during foreplay? Start with kissing, touching, or oral sex to make the experience last longer and enjoy more time together.

10. Take It Slow and Steady

Just like with foreplay, slowing things down can help. Fast sex might lead to early orgasm and ejaculation unless that’s your goal. Instead of rushing, try going at a slower pace and focus on enjoying the moment with your partner. To keep things exciting, change up the intensity. If you feel an orgasm coming, slow down to catch your breath, this is called edging. Starting slow can lead to more intense, enjoyable, and pleasurable sex. Moreover, it can easily solve the mystery of how to increase sex timing during sex

11. Use a Thicker Condom

Switching your condom can help with stamina. If you’re feeling overstimulated, thicker condoms might help. Some brands offer "extended pleasure" or "delay" condoms to slow ejaculation. These condoms are thicker or may have numbing ingredients to reduce sensations. A study of 100 men with premature ejaculation found that thicker condoms can improve erection time and intensity. You may need to try a few to find the right one for you.

12. Use PE Techniques

The stop-start and squeeze techniques are simple ways to improve sexual stamina without medicine. With the stop-start technique, you continue sex until you're close to orgasm, then stop or slow down until the urge to ejaculate fades. It’s easy to try, but you may need some practice to get it right. Studies show that 45 to 65 percent of men see short-term improvement with this method. The squeeze technique involves squeezing the tip of your penis just before orgasm, then waiting about 30 seconds to recover before continuing. Like the stop-start method, it may take some practice.

13. Do Pelvic Floor Exercises

Pelvic floor exercises aren't just for women, they can help men too. These exercises, also called kegel exercises, strengthen the muscles from your pubic bone to your tailbone. These muscles help control urination and some parts of ejaculation. One study showed that pelvic floor exercises improved sexual stamina in men with premature ejaculation. Other research suggests these exercises can also help with erectile function in men with ED. So, stop searching, “how to increase sex time for men” and do some exercise. 

14. Try Masturbating Before Sex

It’s completely normal if you need more time to reach orgasm or ejaculate a second time. Many men experience this due to the refractory period, which can last anywhere from a few minutes to a whole day. To improve stamina, consider masturbating a few hours before sex. This can help delay orgasm and ejaculation. The results of this method can vary. Some men find it helpful, but it works best if they can get a second erection within the right time frame. If you wait too long before sex, you might not see as much benefit. Try experimenting with the timing to find what works best for you.

15. Limit Porn Consumption

Watching porn once in a while is fine, but too much can change how you view sex. Some studies suggest that watching a lot of porn can lead to less satisfaction with sex. It might also make you less interested in real-life intimacy. Porn addiction can also affect your relationship. Research shows that men who watch a lot of porn don’t enjoy sex with their partners.

16. Steer Clear of Non-Prescription Male Enhancement Pills

You might be tempted to skip the doctor and try non-prescription pills to boost stamina, but be careful. Many over-the-counter "Viagra" pills are advertised as natural ways to improve sexual function. However, tablets for sex time increase can contain hidden ingredients that may be harmful to your health.

17. Get Help for Anxiety or Depression

Still wondering, “How can I increase my sex time?Mental health problems can affect sexual stamina. A study of over 18,000 patients found that depression was closely linked to premature ejaculation. Other research showed that younger men might experience sexual problems due to anxiety, depression, low self-esteem, or relationship struggles. If you're dealing with emotional challenges or mental health issues, it’s a good idea to consider therapy or speaking with a professional.

How To Increase Sex Time: Takeaways

To maintain an erection, control ejaculation, and last longer in bed, it's important to explore ways to improve sexual stamina. The tips and techniques above can help enhance your performance and lead to more enjoyable, longer-lasting sexual experiences.

Key points to remember:

  • Low or absent sexual stamina can be caused by sexual dysfunction, anxiety, medical conditions, poor physical health, or mental health challenges.
  • Treating premature ejaculation usually requires a mix of psychotherapy, behavioral changes, and medications.
  • Erectile dysfunction treatments may involve PDE5 inhibitors or other medications.
  • Non-medical approaches and lifestyle changes can also boost sexual endurance. This includes techniques like stop-start, using thicker condoms, reducing porn use, masturbating before sex, maintaining a healthy weight, exercising regularly, drinking less, and quitting smoking.
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