![]() L-arginine is an amino acid that’s found in protein-rich foods. Not only can extra foreplay increase the amount of time you spend together in bed - it can also make penetrative sex more intense, exciting and pleasurable. Try taking things a little slower than usual and focus on connecting as closely and strongly as you can with your partner from a physical perspective before penetration. This could mean kissing, touching or performing oral sex on each other. One easy and effective way to make your sex sessions last for longer is to spend more time on foreplay with your partner. This could mean training with weights in the gym, doing a group strength workout like CrossFit or doing pushups, squats and other forms of bodyweight exercises at home. Try to train your muscles at least two days a week. You’ll also look better, feel better and gain some confidence - all of which are key for sexual performance. Stronger muscles and healthier joints make the physical side of sex much easier, letting you do more in bed. Work on Your Strength and Conditioning TooĪlthough your cardiovascular fitness has the biggest impact on your stamina, it’s also important to work on your strength and conditioning. It’s also great for boosting blood flow, which is essential for firm erections and optimal sexual function in men. Regular exercise strengthens your heart, allowing you to take part in physical activity for longer before you get tired. ![]() You can do this by briskly walking around your neighborhood, going on a bike ride, working out at home on a treadmill, stationary bike or rowing machine, or just going for a jog in the park. Try to complete at least 150 minutes of moderate-intensity aerobic exercise per week. Get Plenty of Cardiovascular Exerciseīecause sex is a mild to moderate form of cardiovascular exercise, anything that you can do to improve your heart health should have benefits for your sexual stamina and performance. We’ve shared 24 below, along with the latest research to back up each one. There are many ways to improve your sexual endurance and increase the amount of time you spend in bed with your partner. 24 Ways to Increase Stamina and Last Longer in Bed Increasing your sexual stamina is all about identifying the specific factors that are limiting your enjoyment and performance in bed, then taking action to fix them. If you’re feeling anxious, depressed or stressed, this could interfere with your sexual enjoyment and affect your stamina and performance. Sometimes, your mind can affect your ability to perform as well as you’d like in bed. If your physical fitness isn’t the best, you might start to feel tired before you’re ready to reach orgasm. Sex can be tiring, especially if you and your partner like to go at it hard and heavy. If you have ED, you may start to lose your erection during sex, affecting your stamina. ![]() Sometimes, your ability to maintain an erection can interfere with your sexual performance. If you have premature ejaculation (PE), you may find it difficult to have sex for more than a few minutes before you reach orgasm and ejaculate.Įrectile dysfunction (ED). After you ejaculate, you’ll generally need to take a break and let your refractory period pass. For many guys, reaching orgasm and ejaculating is the main factor that limits their sexual stamina. A variety of factors can limit your sexual stamina, including: Sexual stamina, as most people define it, is your ability to sustain sex before you need to take a break. Before we get into specific ways that you can boost your sexual stamina, let’s briefly cover what sexual stamina actually is. ![]()
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