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How to Increase Sexual Stamina: 45 Tips to Improve Strength, Endurance, and Technique
Sexual stamina refers to your ability to stay active longer during sex. Some lifestyle changes may help increase endurance. But reduced stamina that isn’t improving may be caused by an underlying medical condition.
Stamina can mean many things, but when it comes to sex, it often refers to how long you can last in bed.
If you’re unsatisfied with how quickly you do the deed, there are a number of things you can try to boost your stamina and improve your overall sexual performance.
For males, the average time between the sheets is anywhere from two to five minutes. For females, it’s a bit longer: about 20 minutes before reaching the big O.
Read on to learn more.
Masturbation can help build up endurance
Masturbation can help you last longer in bed by releasing up built-up sexual tension.
If you have a penis, you may find it helpful to:
If you have a vagina, you may find it helpful to:
Exercise can help build up strength
If you want to increase your stamina, you’ll need to build up your strength. A stronger body can endure more, allowing you to last longer between the sheets.
Stronger biceps means you can handle more weight when lifting, pulling, tossing, and throwing.
Exercises to try include:
Strong triceps not only make pushing easier, but they also build up the power of your upper body.
Exercises to try include:
You use your pectoral muscles for everything you do — from opening a door to lifting a glass. When you have stronger pecs, you have a stronger body overall.
Exercises to try include:
When you have strong abs, you have a more powerful core. And when you have a strong core, you’re more balanced and feel less back pain.
Exercises to try include:
A strong lower back stabilizes and supports your spine, as well as helps strengthen your core.
Exercises to try include:
Your pelvic floor controls your genitals, which means if you want to increase your sexual stamina, you need to build strong — and flexible — pelvic floor muscles.
Exercises to try include:
Weak glutes can throw off your balance and stiffen your hips, which will affect your performance in bed.
Exercises to try include:
Your quad and hamstrings power your hips and knees, which means the stronger those muscles are, the faster and longer you can go.
Exercises to try include:
Exercise can also improve flexibility
When your muscles are loose and flexible, you have a fuller range of motion, which means you can do more — a lot more — in bed.
Standing hamstring stretch (for the neck, back, glutes, hamstrings, and calves):
Reclining bound angle pose (for inner thigh, hips, and groin):
Lunge with spinal twist (for hip flexors, quads, and back):
Triceps stretch (for the neck, shoulders, back, and triceps):
Exercise to steady your breath and strengthen your tongue
In addition to relaxing your mind, controlling your breath allows your body to give your muscles more oxygen-rich blood. This can lead to a lower heart rate and may result in a better overall performance.
Strengthening your tongue can also help improve your breathing, as well as increase your stamina for oral sex.
For a strong tongue, try these exercises:
Key nutrients for overall performance
Want to improve your performance in bed? Then make sure you’re getting enough of these key nutrients.
Capsaicin: Capsaicin is found in most hot peppers, so no wonder it helps boosts your endurance. It also speeds up recovery, which means you can go again in no time.
Capsaicin-rich foods include:
Potassium: One of the body’s most important electrolytes, potassium keeps your muscles and cells hydrated, aids in recovery, and boosts your metabolism — all of which are important if you want to keep up your stamina.
Potassium-rich foods include:
Complex carbs: Simple carbs found in pasta and bread can kill your stamina quickly. But complex carbs do the exact opposite: They help give your body a long-lasting energy boost.
Foods with complex carbs include:
Protein: Protein takes longer than carbs to break down, giving your body a longer-lasting source of energy.
Foods packed with protein include:
B vitamins: B vitamins — especially B-1 to B-5, and B-12 — regulate your sex hormone levels and function, which helps give your libido and performance a boost.
Foods rich in B vitamins include:
Omega-3s: Omega-3s are essential fatty acids that help balance your sex hormones, giving your libido and stamina a nice boost.
Foods packed with omega-3s include:
L-citrulline: Research has shown that L-citruline, a naturally occurring amino acid, can increase strength and stamina. It
you maintain an erection.
Foods high in L-citrulline include:
L-arginine: The body converts L-citrulline to L-arginine, another amino acid that improves blood flow and builds protein.
Foods with L-arginine include:
Nitrates: Nitrates improves how your muscles use oxygen, which can help enhance your performance — inside and outside the bedroom.
Nitrate-rich foods include:
Magnesium: Magnesium is an essential nutrient that plays a key role in everything from energy to brain function. So when your magnesium levels are low, your stamina is depleted.
Foods high in magnesium include:
Folic acid: Folic acid stimulates the development and growth of new cells, which helps fight fatigue and boost stamina.
Foods packed with folic acid include:
Calcium: Calcium keeps bones strong and dense, which is important for your cells to function properly and keep your energy up.
Calcium-rich foods include:
Vitamin D: Vitamin D supports bone health and immunity, lifts your mood, and helps you maintain a healthy weight — all necessary components in increasing your stamina.
Great sources of vitamin D include:
Iron: Iron is a key nutrient in maintaining energy and a healthy metabolism, which, in turn, helps build stamina.
Iron-rich foods include:
Herbs for overall performance
Want a natural way to improve your stamina? Then herbal supplements may be your answer.
Damiana. This subtropical plant is thought to
and stamina.
Guarana. This Brazilian plant has a high caffeine content that’s believed to
and libido.
Maca. This highly-nutritious Peruvian plant is considered
.
Ginseng. This slow-growing, short plant is believed to
improve symptoms of erectile dysfunction
.
Catuaba. This small tree native to Brazil is considered an aphrodisiac. It may also help treat erectile dysfunction.
Lycium. Also known as goji berry, this Chinese fruit plant is thought to increase testosterone levels and treat erectile dysfunction.
Ginkgo biloba. This Chinese plant extract may give your sex drive some oomph, as well as boost brain power and energy.
Ashwagandha. This evergreen shrub is believed to improve libido and stamina by regulating sex hormones.
Shop forginkgo biloba andashwagandha.
Other tips and tricks
Exercising, changing your diet, and taking supplements are all effective ways to increase your endurance. easy style But the possibilities don’t stop there. You may also find it helpful to:
Limit alcohol intake beforehand. Alcohol affects everybody differently, but overall, drinking too much before sex can dull your sensations and make it harder for you to stay aroused.
Foreplay is important. Slowly stoke the flames with a bit of foreplay before exploding into the main event.
Lubrication. Lube can make sex more enjoyable by cutting down on the friction. Certain lubes, like desensitizers, can also help your romp last longer.
Be present. Don’t rush your sex session. Instead, be present in the moment, savoring every moment of pleasure.
Explore more than just the genitals. If you focus on the genitals, you’re bound to orgasm quickly. Instead, go slow and explore the whole to build up desire.
Alternate between active and passive roles. Switching between roles will allow your arousal to go in and out like waves, which will make sex last longer.
If you have a penis, grabbing at the base may help prevent premature ejaculation. Squeezing at the base will cause you to lose some of your erection and stop you from climaxing.
Applying a numbing cream to the tip can also help prevent premature ejaculation. A numbing cream can help lessen the sensations in the penis to help you last longer.
When to see a doctor or other healthcare provider
It’s normal for your stamina to be sluggish sometimes. But if it’s persistent or accompanied by other symptoms, it could be a sign of an underlying condition.
Make an appointment with a doctor or other healthcare provider if you:
Your provider can assess your symptoms and help you find relief. If you don’t already have a primary care doctor, the Healthline FindCare tool can help you find a physician in your area.
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