Female sexual performance is virtually always enhanced by the ability to maintain one’s sexual energy for an extended period of time. A longer period of sex is more pleasant and enjoyable for both you and your partner, making it more enjoyable and satisfying for both of you.
Improving sexual endurance and stamina can be as easy as making lifestyle changes or as complex as taking prescription medications.
Here are 24 easy-to-follow, science-based techniques that you and your partner can adopt right away to get the most out of sex.
Sexual Stamina: The Basics
We must first define sexual stamina in order to properly grasp it.
The most popular way to describe sexual stamina is how long you can go between clitoral excitations without needing a break. Some of the many reasons that can reduce your sexual endurance include:
- Included in this category are sex and ejaculation. Sexual stamina for many guys is limited by climax and ejaculation. Once your refractory phase has passed, it’s preferable to take a break and try again after ejaculating. Premature ejaculation makes it impossible to engage in sexual activity for more than a few minutes before ejaculating (PE).
- Ability to ejaculate is not possible (ED). Erectile dysfunction may have an effect on your ability to engage in sex.. If you have ED, you may notice a loss in your sexual stamina as a result of your inability to maintain an erection.
- Fatigue of the body. Having sex can be draining, especially if you and your partner are really into it. If you’re not physically fit, you may feel exhausted before you even have an orgasm.
- Things to do with the mind. Your thoughts may be interfering with your ability to get a good night’s rest. If you’re feeling anxious, depressed, or stressed, your sexual satisfaction and performance may suffer.
Finding out what’s keeping you from having a great time in bed and then taking the required actions to fix it is the most important part of increasing sexual stamina.
14 Ways to Increase Stamina and Last Longer in Bed
More time in bed with your partner will improve your sexual endurance. Each of these 24 claims has been accompanied by the most recent scientific evidence.
Get Plenty of Cardiovascular Exercise
Since sex is a mild to moderate form of cardiovascular exercise, anything you do to improve your heart health should also benefit your sexual stamina and performance.
Get 150 minutes of moderate-intensity exercise per week. Running at the park, cycling, or using other cardio equipment at home (such as a treadmill) are all good options for getting in some exercise in the comfort of your own home.
It is possible to push oneself for a longer period of time before feeling exhausted if you exercise on a regular basis Supplements like this one can help you get a better erection and increase your sexual pleasure.
Work on Your Strength and Conditioning Too
Cardiovascular fitness is the most important aspect in endurance, but strength and conditioning should not be ignored.
Strengthening your muscles and joints makes physical sex more enjoyable and allows you to do more in bed. Overall health and sexual arousal will improve as well as your sense of well-being and self-confidence.
Two times a week is the bare minimum for working out your muscles. At the gym, CrossFit, or doing bodyweight exercises at home are all acceptable ways for increasing strength.
Spend More Time on Foreplay
By spending more time in foreplay with your partner, you can extend the duration of your sex sessions.
Oral sex can take several forms, the most common of which are kissing and touching. Before attempting penetration, calm things down and concentrate on building a physical connection with your partner.
As well as lengthening your time in bed, excessive foreplay can also increase the sense of penetration, arousal, and pleasure in the bedroom.
Prioritize Foods That Contain L-Arginine
L-arginine is an amino acid found in high concentrations in protein-rich foods. Your body turns L-arginine into nitric oxide, a chemical molecule that expands the diameter of your blood vessels and improves blood flow.
Because of its role in increasing blood flow, L-arginine is commonly recommended as a natural supplement for improving erectile function and sexual performance.
It is an important amino acid found in a wide variety of animal products, from fish and chicken to red meat and dairy products.
In order to get the most out of your L-arginine-rich foods, you must also eat a balanced diet.
Reduce your intake of simple carbohydrates while increasing your intake of fresh produce and lean protein.
Focus on Pleasing Your Partner
It’s easy to overindulge in anticipation of orgasm when your primary purpose is to enjoy sex to the utmost.
To boost your endurance, take a step back and concentrate on how to best please your partner during sex.
For oral sex, for example, you might experiment with different speeds and intensities, or you might attempt a position that your partner prefers over yours.
Put your partner’s happiness ahead of your own and you may be able to have sex for extended lengths of time without having to suppress the urge to climax.
Try to Maintain a Healthy Weight
Obesity has been related to an increased risk of infertility in both men and women.
In men, being overweight or obese increases erectile dysfunction risk by 30% to 90%.
Overall health and sex performance can be improved by maintaining a healthy BMI.
If you are overweight or obese, you should try to lose weight. Please see our guide for additional information regarding obesity and erectile dysfunction.
Check Your Cardiovascular Health
An adequate flow of blood to the erection is essential for good stamina and sexual performance.
Your primary care physician should be aware of your cardiovascular health if your bedtime endurance is an issue for you.
Obtain a complete physical examination from your primary care provider and have them check your blood pressure, lipoprotein profile (cholesterol), and glucose levels to determine if you have any risk factors for cardiovascular disease or diabetes.
Your doctor may prescribe medication or recommend dietary or lifestyle changes to help you maintain or improve your cardiovascular health and realize your sexual potential.
Get Plenty of Deep, High-Quality Sleep
Short sleep duration” is defined as less than seven hours a night for more than a third of adults in the United States, according to the CDC.
Numerous health issues, such as diabetes and obesity, as well as sadness and anxiety, have been related to sleep deprivation.
Studies have found a correlation between sleep deprivation and a variety of health issues, including erectile dysfunction.
Consider making some lifestyle changes to improve the quality of your sleep if you often sleep less than seven hours a night.
Using a sleep aid, whether over-the-counter or prescribed, can be as simple as developing a sleep schedule and sticking to it, or it can be more complicated.
Listed here are 11 scientifically established methods for getting to sleep and staying there all night.
Take it Slow and Steady
Many men rush into sex, scarcely pausing to catch their breath before the climax and ejaculation occur.
To build up your stamina, start slowly and build it up gradually. Your sexual interactions should be less intense, so that you may make the most of the time you spend together.
To keep things interesting, play around with difficulty levels. Take a breather as things get a little more intense and you begin to sense an orgasm coming on.
Additionally, this can delay climax and increase your stamina while making sex more pleasurable for both of you.
Drink a Cup of Coffee or Two
If you’re unable to have a long and satisfying sex session because of impotence, a cup or two of coffee may help.
It has been observed that men who consume two to three cups of coffee each day are less likely to acquire ED than those who don’t drink any at all.
The link between coffee and erectile dysfunction has been examined in greater detail in our guide on the subject.
To avoid staying up all night from caffeine’s long half-life, it’s best to limit your intake if you regularly have sex at night.
Limit Your Alcohol Consumption
Even if you’re only out for a night of fun and frolic with friends, excessive drinking can have a negative impact on your sexual stamina.
Despite popular belief, researchers have revealed that alcohol is a more common source of sexual performance difficulties, such as whiskey dick.
Two-thirds of males who are alcoholics have some kind of sexual dysfunction, with premature ejaculation, low sexual desire or an inability to conduct sexual actions being the most prominent.
In order to get the most out of your sex, you should limit your pre-sex alcohol consumption.
Try Masturbating Before Sex
Taking a break after climax and ejaculation is a common practice among men. It can take anywhere from a few minutes to an entire day for you to become refractory to stimuli.
If you routinely reach orgasm too early, you may find that masturbating a few hours before intercourse helps slow down the climax and ejaculation during round two.
In the right hands, this procedure can offer astounding results. To be successful, you must act at the right moment. If you masturbate too close to intercourse, your partner will have a tough time becoming hard.
Prior to having sex, the more time you spend masturbating, the less advantageous it is. Find the perfect time for you, whether it’s only a few hours before or throughout the day.
Give Pelvic Floor Exercises a Try
The muscles that run from the punic bone to the tailbone are the focus of kegels, a type of pelvic floor exercise.
These muscles also play a part in ejaculatory function in addition to controlling urine.
Recent research suggests that pelvic floor workouts may be beneficial for men who experience excessively early ejaculation.
The treatment of ED in men may also benefit from pelvic floor exercises, according to certain studies.
Kegels are easy to do for the most part. Kegel exercises, such as this one that takes only a few minutes a day, are included in our guide to improving your control and endurance during ejaculatory function.
If You Smoke, Try to Quit
In addition to heart disease, lung disease, and type 2 diabetes, smokers are at greater risk for a number of other health issues.
Cigarette nicotine is a vasoconstrictor, which means it can restrict blood flow to numerous regions of the body, including the genitals, which is why it is so addictive.
According to a study published in the journal BJU International, ED symptoms were found to be connected to the amount of time men spent smoking.
Men who smoked more frequently and for longer periods of time were more likely than men who smoked less cigarettes per day to have symptoms of severe ED.
Researchers observed that a year after quitting smoking, many men showed significant improvements in their erectile health and sexual function.
Your sexual stamina may be affected by ED or poor lung function, so stop smoking.
We’ve put up a comprehensive guide to help you kick the habit for good.
Key nutrients for overall performance
What if you want to improve your sex life? Do your best to get adequate amounts of these essential nutrients.
For everyone
There is little doubt that capsaicin, contained in most hot peppers, helps to increase your stamina. It also expedites the healing process, so you’ll be back in the game in no time.
Foods containing high levels of capsaicin include:
- heat-producing plants, such as chili peppers
- peppers flavored with sugar
- Ginger is derived from the root
Keep your muscles and cells well-hydrated with potassium, which is one of the body’s most critical electrolytes. It also helps with recuperation, which is essential for maintaining your stamina.
Foods that are high in potassium, such as:
- banana
- cantaloupe
- spinach
- broccoli
- Potatoes of the white kind
- tomatoes
- carrot
- yogurt or low-fat milk
- quinoa
Simple carbs, such as those found in bread and pasta, can quickly sap your energy. Complex carbohydrates, on the other hand, assist your body maintain a steady level of energy for longer periods of time.
Carbohydrates that are complex include:
- oatmeal
- potatoes with yams
- bread made from wheat
- wild rice and brown rice are two types of rice.
- entire grains including quinoa, barley, bulgur, and more
- corn
- dried beans with peas
Protein: Because protein takes longer to digest than carbohydrates, it provides a more sustained supply of energy for your body.
Protein-rich foods include:
- nuts
- tofu
- eggs
- red meat, poultry, and fish that are low in fat
- Milk, yogurt, and cheese
Your libido and performance are boosted by B vitamins, notably B-1 to B-5 and B-12. B vitamins assist control sex hormone levels and activity.
Vitamin B-rich foods include:
- fish and poultry with low fat content
- eggs
- In this case, we’re talking about peanut butter
- avocado
- grains that are enhanced and fortified
- dairy products and milk
- lettuce and other greens
An excellent source of libido-enhancing omega-3 fatty acids, these nutrients can help keep your sexual drive and stamina in check.
Omega-3-rich foods include:
- the dietary fibers found in hemp, chia, and flaxseed
- kale, spinach, and other leafy greens
- walnuts
- mussels
- The oily fish, such as tuna
Specifically for males
L-citrulline: Studies have indicated that L-citrulline, an amino acid found in nature, can boost physical performance. It might also help you keep an erection, according toTrusted Source.
L-citrulline-rich foods include:
- watermelon
- garlic and onions
- Nuts and legumes are included in this category
- meats such as salmon and rump
- the deepest shade of cocoa
L-arginine: The body converts L-citrulline to L-arginine, another amino acid that enhances blood flow and creates protein.
L-arginine-rich foods include:
- fowl, fish, and meat of all kinds (excluding eggs)
- soy
- grain in its natural form
- beans
- dairy items such as milk, yogurt, and ice cream
In the bedroom and out, nitrates can help you perform better since they improve your muscles’ ability to utilise oxygen.
Foods high in nitrates include:
- Other greens like arugula and chard
- beets and their juice
- rhubarb
- carrots
- eggplant
- celery
Essential nutrient Magnesium plays an important part in everything from energy production to the functioning of the brain. As a result, your stamina is reduced when your magnesium levels are low.
Magnesium-rich foods include:
- bread made from whole grain
- dark leafy greens, such as spinach and kale
- quinoa
- Three types of nuts: cashews, almonds, and peanuts.
- Black beans
- edamame
Specifically for females
To combat fatigue and increase stamina, take folic acid, which encourages the formation and development of new cells.
Folic acid-rich foods include:
- avocado
- lentils
- legumes, nuts, and seeds that have been dried
- green veggies such as kale and spinach; asparagus; and broccoli
- fruit of the citrus plant
Calcium: Calcium is essential for the efficient functioning of cells and the maintenance of high levels of energy in the body.
The following foods are high in calcium:
- milk that has been skimmed
- cheese
- low fat yogurt
- Fish with edible bones, such as salmon, sardines, and others
All of these factors contribute to increased stamina, which is why it’s important to get enough vitamin D in your diet.
Vitamin D can be obtained from a variety of food sources, including:
- Sardines and salmon are two of my favorite foods
- the egg’s white
- shrimp
- milk, cereal, yogurt, and orange juice that have been fortified
Iron: Iron is an essential nutrient for a healthy metabolism and the maintenance of energy, both of which are necessary for the development of stamina.
Foods high in iron include:
- A wide variety of meats, including chicken and fish.
- foods fortified with additional nutrients
- Other leafy greens such as kale and spinach.
- legumes such as lentils and black beans
Herbs for overall performance
You’re looking for an all-natural solution to increase your stamina? Your answer may come in the form of herbal supplements.
For everyone
Damiana. Sexual desire may be boosted by the use of this subtropical plant. A reliable source with a lot of clout.
Guarana. The high caffeine content of this plant from Brazil is considered to increase energy and libidoTrusted Source.
Maca. Suggested Use: This Peruvian plant is regarded as a sex drive enhancer.
Specifically for males
Ginseng. Erectile dysfunction symptoms may be helped by this short, slow-growing herb, according to some reports. Trustworthy.
Catuaba. This little Brazilian tree is revered for its aphrodisiac properties. Erectile dysfunction may also benefit from it.
Lycium. This Chinese fruit plant, often known as goji berry, is said to boost testosterone levels and alleviate erectile dysfunction.
Shop for catuaba and ginseng.
Specifically for females
Ginkgo biloba is a well-known herbal remedy. This Chinese plant extract may increase your libido and mental acuity as well as your stamina and vigor.
Ashwagandha. The sex hormones are thought to be regulated by this evergreen shrub.
Go out and get some ginkgo biloba and ashwagandha!
In order to build up your endurance, you can exercise, change your diet, and take supplements. But the possibilities don’t stop there. If you’d like, you can also:
In order to build up your endurance, you can exercise, change your diet, and take supplements. But the possibilities don’t stop there. If you’d like, you can also:
Taking vitamins, exercising, and modifying your diet are all good strategies to build endurance. But there are many more alternatives. Alternatively, you may find it useful to:
Lubrication. By reducing friction, lube can enhance the pleasure of a sexual encounter. Desensitizers, for example, are a type of lubrication that can extend the duration of your romp.
Be in the now. Your sex session should not be rushed. Instead, focus on enjoying the present moment to the fullest.
Look beyond the genital area. Orgasms happen swiftly if you concentrate on the genitals. Instead, take your time and immerse yourself in the experience.
Active and passive roles should be swapped out as needed. Switching roles will allow your arousal to fluctuate like waves, allowing sex to continue longer.
Preventing premature ejaculation by gripping the base of the penis may be helpful if you have one. You will lose portion of your erection and not be able to climax if you squeeze at the base.
Numbing cream can also help prevent premature ejaculation by applying it to the tip of the urethra. Using a numbing cream can help you last longer by reducing the sensations in the penis.
Other tips and tricks
In order to build up your endurance, you can exercise, change your diet, and take supplements. But there are many more alternatives. If you’d like, you can also:
Prior to the event, refrain from drinking alcohol. Drinking too much alcohol before sex might dull your senses and make it more difficult for you to remain sexually aroused.
Preparation is essential. Before bursting into the main event, begin by igniting the flames with a bit of foreplay.
Lubrication. By reducing friction, lube can enhance the pleasure of a sexual encounter. Desensitizers, for example, are a type of lubrication that can extend the duration of your romp.
Be in the now. Your sex session should not be rushed. Instead, focus on enjoying the present moment to the fullest.
Look beyond the genital area. Orgasms happen swiftly if you concentrate on the genitals. Instead, take your time and immerse yourself in the experience.
Active and passive roles should be swapped out as needed. Switching roles will allow your arousal to fluctuate like waves, allowing sex to continue longer.
Preventing premature ejaculation by gripping the base of the penis may be helpful if you have one. You will lose portion of your erection and not be able to climax if you squeeze at the base.
Numbing cream can also help prevent premature ejaculation by applying it to the tip of the urethra. Using a numbing cream can help you last longer by reducing the sensations in the penis.
When to see a doctor or other healthcare provider
There are instances when your stamina will be sluggish. Nevertheless, if it persists or has additional symptoms, it could be a sign of an underlying illness.
If you are experiencing any of the following symptoms:
- feel a burning or aching sensation during or after sex?
- struggle with orgasm or ejaculation
- can’t keep a penis in place
Your doctor can evaluate your symptoms and work with you to find a solution. Healthline’s FindCare service can help you locate a primary care physician in your region if you don’t already have one.
