17 Ways Men Can Increase Their Stamina in the Bedroom

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If you’re having trouble keeping up with your partner in bed, and it’s affecting your private life, you’re not alone. Not to worry, though, because there are plenty of ways you can increase your stamina, even if you’re encountering some hurdles. 

Issues like  PE, ED and performance anxiety can make it difficult to last longer in bed. Health and lifestyle factors can take their toll too.

The good news is they’re treatable. We’ll take a look at what stamina means and how you can improve your private life or better control your timing so you won’t climax so quickly

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What Is Stamina?

What does stamina mean for men exactly? Simply put, stamina is your individual physical and mental ability to sustain activity before having to rest. How long you last and when you reach climax can affect your stamina. On average, it takes five to seven minutes for men to come  — although the range is wide. 

Certain dysfunction problems and overall health issues can weaken your stamina. PE is one of the most common forms of dysfunction, affecting about 20 to 30 percent of men who are active (although reports are very subjective, so the true prevalence might be higher or lower). While PE can occur alone, it’s often seen along with ED.

Other factors that can affect stamina include:

  • Coming. As you’ve probably noticed, you have to take a break after coming to rest and let your refractory period pass. The refractory period allows your body to rest from activity and return to a normal state.

  • ED. Sometimes, your ability to maintain an ED can interfere with your performance. ED is the inability to get or maintain. When you have ED, you may lose you last.

  • Physical exhaustion. At the end of the day, arousal is a physical act that can wear you out. If you’re exhausted from work, lack of sleep or overextending yourself physically, you may be too fatigued.

  • Psychological factors. Your mind can play a role in your ability to perform in bed. Mental health disorders, dealing with PE in a relationship or just the fear of not satisfying your partner are all psychological factors that can affect stamina.

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17 Tips to Increase Stamina for Men

If you’re aiming to increase your stamina and last longer during arousal, there are several things you can do — from making changes to your habits and lifestyle to using medication.

Below, we’ll share 17 simple, science-based tactics to increase your stamina, improve your performance and make it a longer-lasting, better experience for you and your partner.

Try Topical PE Treatments

If you tend to come too early during penetrative arousal, topical treatments might help.

Delay Spray is a PE spray that can reduce sensitivity in your genitals without completely numbing it. Spray it on 10 to 15 minutes before getting intimate to have an enjoyable performance without worrying about coming too quickly.

Our guide to lidocaine spray for PE goes into greater detail about how these products work and how you can use them effectively for better stamina and a more pleasurable performance.

Another topical PE treatment to consider is wipes. Clockstopper Climax Delay Wipes contain benzocaine, a local anesthetic that can limit overstimulation of the genitals and lengthen sessions.

According to one study, these wipes may improve symptoms of PE.

To use these wipes, apply them to the head and shaft of your genitals and allow it to dry for five minutes before performing.

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Consider Prescription PE Medications

If do-it-yourself methods for how to improve stamina are ineffective, it might be time to seek medical care. If you’ve been diagnosed with PE, your healthcare provider may prescribe medication to help manage symptoms.

Some medications can be used to treat PE, though they aren’t approved by the FDA (U.S. Food and Drug Administration) to treat PE specifically. These include sertraline (the active ingredient in Zoloft), paroxetine (generic for Paxil) and sildenafil (Viagra).

When used as prescribed, these medications might help you control your climax and last significantly longer in bed.

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Consider ED Medication

If you have dysfunction problems like ED, prescription medication may be a good option to increase stamina. 

PDE5 inhibitors are ED drugs that can help you get aroused by increasing blood flow to your genitals. Some of the more common PDE5-inhibiting medications include sildenafil (the active ingredient in Viagra), tadalafil (Cialis) and avanafil (Stendra).

Our guide to PDE5 inhibitors covers how these medications work and how they can help promote harder arousals. 

Some companies offer several ED medications online, such as chewable ED hard mints, following a consultation with a licensed healthcare provider who’ll determine if a prescription is appropriate.

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Do Cardio and Strength Training

In case you didn’t know, poor health habits can contribute to dysfunction.

While performing can be considered mild to moderate physical activity, you’ll need to get physical outside the bedroom to maintain the healthy weight and cardiovascular health to keep you at peak performance in the bedroom.

According to a review of multiple studies, ED is commonly associated with the following factors:

  • Physical inactivity

  • Obesity

  • Hypertension (high blood pressure)

  • Metabolic syndrome

  • Cardiovascular diseases

Obesity can impact stamina. A review of 47 studies revealed a substantial connection between obesity and decreased function. In fact, ED is more common among men with obesity than men without obesity. 

When you have a high body weight, you’re more susceptible to weight-related diseases and other health problems. 

The body mass index (BMI) can be a great screening tool to help estimate your risk for developing certain diseases that may later contribute to dysfunction. You can use the CDC’s BMI calculator to see what your number is.

See the breakdown of BMI rates for men below.

  • Underweight: 18.4 or below

  • Healthy weight: 18.5 to 24.9

  • Overweight: 25.0 to 29.9

  • Obese: 30.0 or higher

Keep in mind BMI isn’t the be-all and end-all for physical health. Speak with your healthcare provider to discuss weight concerns.

So, what can you do to maintain a healthy weight? Generally speaking, adults should aim to get at least 150 minutes per week of moderate-intensity aerobic exercise and two days of muscle-strengthening activity.

Even small bouts of exercise can help improve your functioning, so get moving. 

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Consume a Healthy Diet

Remember the old saying, “You are what you eat?” Well, it’s actually true. If you want to increase stamina, you need to eat the right foods.

Aim for foods rich in amino acids like l-arginine. You can find l-arginine in most animal-based sources of protein, including fish, poultry, red meat and dairy products.

According to a review, your body converts l-arginine into nitric oxide, which helps relax your blood vessels to promote blood flow throughout your body. Nitric oxide is responsible for increasing blood flow to the genitals to help you get aroused.

Beyond protein, you can add more fruits, vegetables, whole grains, nuts and legumes to your diet. And try to limit junk foods, of course.

It’s important to keep in mind that eating certain foods won’t immediately make you a rockstar in the bedroom. Eating a healthy diet is more about long-term health and, over time, can reduce the risk of diseases (like cardiovascular disease) that may contribute to dysfunction.

(RelatedWhat Foods Help You Get Hard: 8 Foods For ED)

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Get Your Cardiovascular Health Checked

Since arousals are about healthy, consistent blood flow, good heart health is essential for maintaining arousal. 

There are many connections between ED and cardiovascular diseases. In fact, ED is sometimes considered a vascular disease, meaning it affects blood flow. 

A review showed that ED is commonly seen in men with high blood pressure. It also noted that this dysfunction problem could be a side effect of antihypertensive medications.

Diabetes is another cardiovascular disease that can contribute to ED. Research shows that men with diabetes are three times more likely to develop ED than men without diabetes.

Talk to a healthcare provider about your cardiovascular health and how it might affect stamina in bed. If necessary, your provider may prescribe medication or suggest changes to your habits and lifestyle to improve your heart function and promote better performance. 

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Improve Your Sleep Quality

Are you catching enough Z’s each night? 

Poor sleep is associated with many health problems, such as diabetes, obesity, depression, anxiety, hypertension and cardiovascular disease — which, as you now know, are often at least party to blame for many guys’ issues with arousal.

According to data from the Centers for Disease Control and Prevention (CDC), about 33 percent of American men have a “short sleep duration,” meaning they get an average of less than seven hours of sleep per night.

The CDC recommends adults 18 and older get seven or more hours of sleep each night.

A review of studies linked these sleep disorders to ED and other urological disorders:

  • Obstructive sleep apnea

  • Insomnia

  • Shift work disorder

  • Restless legs syndrome

To get your shut-eye, set a sleep schedule you can stick to or try a supplement or prescription aid (if appropriate)to fall asleep faster.

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Limit Alcohol Consumption and Quit Smoking

There’s nothing wrong with having a glass of wine, beer or a cocktail here and there in social settings. But over-consuming alcohol is a no-no when it comes to how to increase your stamina.

A review of multiple studies revealed that alcohol is tied to performance problems, such as alcohol-induced ED.

In a study involving 100 men diagnosed with alcohol dependence, 72 percent had one or more dysfunction problems, such as PE, ED or low libido.

With this in mind, the CDC suggests limiting alcohol to no more than two drinks a day.

As you may already know, drinking heavily can affect your heart health too. A review found that daily binge drinking was associated with arrhythmia (irregular heartbeat) and hypertension — both conditions can affect blood flow to the genitals.

Another habit that can impact stamina is smoking. A review found that cigarette smokers have a higher risk of developing ED regardless of age or health problems. This is possibly because cigarettes can affect the nitric oxide pathway, worsening the mechanisms responsible for ED.

If you’re ready to quit smoking, contact your healthcare provider. They can provide resources and recommend medications to help you quit. 

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Spend More Time on Pre-Performance Time and Pleasing Your Partner

Want to know how to improve stamina in a more simplified way? Spend more time with your partner before getting hot and heavy.

What exactly can you do? For starters, try kissing, touching or oral performances with your partner to extend your time together.

(RelatedDoes Honey Make You Last Longer?)

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Take It Slow and Steady

As with foreplay, take your time to slow things down. Unless that’s the goal, fast performances can lead to coming early.

Instead of speeding through it, dial it back a notch and go at a slower pace, focusing on enjoying the shared experience with your partner.

To keep things interesting, try mixing different intensity levels. When things get more intense and you feel the climax approaching, slow down to get your breath. This is known as edging.

Going slow initially can pay off in more intense, exciting and pleasurable performances.

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Use a Thicker Condom

Yes, something as simple as switching what condom you use can increase stamina in bed. If you’re feeling overstimulated, thicker condoms might be the answer.

Several brands sell “extended pleasure” or “delay” condoms to help slow coming. Some condoms for PE are thicker than average, while others may contain numbing ingredients to reduce the physical sensations of performances.

A study involving 100 patients with PE found that thicker condoms can be effective in enhancing the intensity and time of your arousal. You may have to try a few to find a comfortable condom that meets your needs.

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Use PE Techniques

The stop-start and squeeze techniques are non-medical ways to treat low stamina.

With the stop-start technique, you have as usual until right before you reach climax, then slow down or stop until the urge to come disappears. 

This method can be fairly easy and effective, but you might have to practice a few times to get it right. 

Studies have shown that 45 to 65 percent of men have short-term improvements with performing using this technique.

The squeeze technique involves squeezing the head of your genitals right before climaxing, then waiting about 30 seconds to recover before continuing. Like the stop-start technique, this method can take practice.

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Do Pelvic Floor Exercises

Guys, pelvic floor exercises aren’t just for women.

Pelvic floor exercises (aka kegel exercises) can train the muscles extending from your pubic bone across your tailbone. These muscles are responsible for controlling urination and some aspects of the process.

One study found that pelvic floor exercises increased stamina in men with PE. More evidence suggests pelvic floor exercises may improve arousal in men with ED.

Check out our guide to pelvic floor exercises for a simple kegel exercise routine. It only takes a few minutes a day to improve your control and potentially boost your stamina.

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Try Jerking Off Before

It’s okay if you need more time to reach climax and come a second time. In fact, it can be quite normal for many men due to the refractory period, which can last a few minutes or as long as a day.

If you want to know how to improve stamina, consider jerking off hours before to slow down the climax and come.

Results of this method vary among men. Research suggests that some men find jerking off before performing helpful, but it only works if they’re able to get a second arousal within the right time frame.

Do so too long beforhand, and you won’t notice as much of a benefit. Experiment with timing to see what works best for you.

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Limit Adult Content Consumption

Nothing’s wrong with watching adult content here and there, but too much of a good thing can impact your expectations about performing. 

As discussed in our guide to adult content-induced ED, some research has found a link between adult content usage and decreased satisfaction — an issue that could contribute to a reduced level of interest in performing.

Also, adult content addiction can impact real-life relationships. A study involving 487 men aged 18 to 29 suggested that higher adult content use negatively impacted the enjoyment of intimacy with a partner.

Image Credit: Prostock-Studio/istockphoto.

Steer Clear of Non-Prescription Male Enhancement Pills

While you might be tempted to skip the doctor’s office and try non-prescription pills to increase stamina — take caution.

Non-prescription “Viagra” pills are often marketed as natural options for boosting stamina and improving function. But they may contain unlabeled ingredients that pose safety risks for consumers.

Learn more about the risks of these products in our guide to non-prescription ED pills. Or check out the FDA’s list of tainted enhancement products.

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Get Help for Anxiety or Depression

Mental health disorders and emotional issues may contribute to low stamina.

In a study involving over 18,000 patients, having depression was highly associated with the risk of PE. A review of multiple studies showed that dysfunction can arise in younger men due to anxietydepression, low self-esteem and relationship issues.

If you’re facing emotional issues or have a mental health condition, consider in-person or therapy.

Image Credit: SeventyFour/istockphoto.

How to Increase Stamina: Takeaways

To maintain arousal, control coming and lasting longer in bed, explore ways to increase stamina. The above tips and techniques can help you improve performance and enjoy longer-lasting experiences.

Here are a few takeaways:

  • Low or absent stamina may arise from dysfunction, performance anxiety, medical conditions, poor physical health or mental health issues.

  • PE treatments typically involve a combination of psychotherapy, behavioral modifications and pharmacologic therapy. 

  • ED treatments may include PDE5 inhibitors or other medications.

  • Non-medical approaches and lifestyle changes might help with endurance. This includes the stop-start technique, using thicker condoms, limiting adult content, masturbating before performing, maintaining a healthy weight, doing regular workouts, drinking less and quitting smoking.

This article originally appeared on Hims.com and was syndicated by MediaFeed.org.

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