How to Increase Sexual Stamina

Learn How to Increase Your Sexual Stamina

A man with a high sexual stamina lying in bed after sex

Just how important is sexual stamina? Pretty vital. According to a recent study, women are less satisfied when dating men with sexual dysfunction. Erectile dysfunction, premature ejaculation, sexual performance anxiety and low libido (i.e. sex drive) are all common problems that can interfere with a man’s stamina.

Just how common are these issues? Research tells us that almost a third (31%) of men have experienced a sexual disorder at some point of their lives.

In this article, we cover some practical, evidence-based pointers to improve your sexual stamina.

20 Ways to Improve Your Sexual Stamina

Read on for twenty tips that can help you develop a more fulfilling sex life.

  1. Address Your Performance Anxiety

    an illustration of the sexual performance anxiety cycle

    Sexual performance anxiety can lead to erection issues and premature ejaculation. Often, the anxiety is triggered if a man is concerned about his penis size or his ability to satisfy his partner.

    Performance anxiety creates a burst of hormones and brain chemicals that hijack the communication pathway between your sex organs and brain. Therefore, anxiety makes it difficult for you to get an erection and to control ejaculation.

    How can you address this problem? One effective way of stopping this cycle is to speak to your partner about your performance anxiety. It’s really nothing to be ashamed of. By having an honest conversation, you’re likely to ease-off the pressure and create a sexual setting that feels safer. Guided imagery, sensate focus and congenital behavioral therapy are also effective treatment options. Otherwise, you may want to seek professional help from a psychologist or sex therapist.

    a picture of a treatment for stress induced erectile dysfunction
    You can also try the Mental Impotence Healer Program by our sister brand – a guided imagery program created specifically for psychological erectile dysfunction.

    To learn more about erectile dysfunction and performance anxiety read this article we wrote on the topic.

    If performance anxiety is causing premature ejaculation, read this article instead.

  2. De-Stress

    An illustration of a stressed man with erectile dysfunction sitting at his work desk

    Reducing stress can improve your sexual health and stamina in the bedroom. Bills. Your boss. The mortgage. Children. Your mother in law. Relationship problems. Grief. Divorce. Illness. Sexual Dysfunction. While stress in manageable doses can be healthy, it can also lead to a whole host of issues when it’s not properly controlled.

    When it comes to the bedroom, sex and stress do not go well together. Research has shown that people with higher stress levels are more likely to experience sexual issues. As with performance anxiety, chronic stress can lead to changes in brain activity that can lower your sex drive and lead to issues such as stress-induced erectile dysfunction, anorgasmia and premature ejaculation.

    Fortunately, stress can be managed. Mindfulness meditation is a popular option; yoga is another great stress-buster – as is any other form of exercise that gets your heart pumping.

    If you want to learn more about the link between stress and erectile dysfunction, take a look at our article on the topic.

  3. Practice Sex Therapy Techniques

    a man measuring times using a stopwatch while practicing sex therapy exercises

    The “stop-start” method and the “squeeze” technique are two evidence based behavioral strategies that sex therapists use to help men improve ejaculatory control. These exercises can be done alone or with a partner.

    The stop-start method involves masturbating up until the point of orgasm then stopping at the last minute. The process should be repeated several times before ejaculation. The “squeeze” technique is similar but involves firmly squeezing the underside of the penis, where the head joins the shaft, in order to stop the orgasm.

    Both techniques work by training you to recognize the bodily signals that are sent out during sex. Improved awareness equals greater sexual control.

    While these techniques have the potential to help any man last longer in bed, those who have full blown premature ejaculation may require a bit of additional support and professional guidance. The solution might not be as simple as just reading an article on a men’s health magazine. A personal treatment protocol may be required, as well as guidance on when and how to move between the different exercises.

    Not sure whether you truly have PE? Take a look at our online self-diagnosis tool to get some clarity.

    If you want to learn more about overcoming premature ejaculation by using these techniques, you can read more about our premature ejaculation program here.

  4. Cut Back on Porn

    a keyboard with the word porn written on the enter key

    Porn-induced erectile dysfunction (PIED) is a condition that has divided the medical community. The idea is that heavy porn use makes it more difficult for a man to be able to achieve an erection with a partner. How does this happen?

    Once a person is used to getting aroused by the imagery that they see in porn videos – images which are usually totally unrealistic – they struggle to reach that same level of arousal with a human partner. The “kick” that a person gets from watching porn is linked to a spike in the brain’s pleasure chemical Dopamine. Dopamine activity is necessary to get an erection. Excessive porn use can change the way that the brain responds to this chemical.

    Aside from that, porn can lead people to have unrealistic expectations for themselves, their bodies and their sexual abilities. This alone can trigger performance anxiety, making it harder for a man to perform in the bedroom.

    Keep in mind that porn use can lead to dependence. You may find it beneficial to speak with an addiction specialist to help you cut down.

    If you would like to learn more about porn induced erectile dysfunction, you can read up on it here.

  5. Reduce Alcohol Consumption

    reduce alcohol consumption to improve sexual stamina

    What does the data say about alcohol use and sexual stamina? One study from 2007 showed that heavy alcohol use predicts erectile dysfunction. Additionally, this recent study showed that chronic alcohol use is linked to lowered libido and premature ejaculation.

    Why does alcohol have such a negative impact on peoples’ sex lives? We don’t yet know for sure. But, scientists believe that alcohol changes the levels of certain hormones (including testosterone), which can lead to sexual difficulties.

    If you want to increase your sexual stamina, you should reduce your alcohol intake.

    If you feel like you need some support, speak to a therapist near you or visit this page for some helpful resources. Keep in mind that stopping alcohol suddenly can be medically dangerous. If you have been drinking heavily for a long time, speak to a doctor about getting help detoxing.

  6. Exercise

    a man working out in order to improve erectile dysfunction

    Keeping physically fit can help your sexual functioning. Why? In order to get an erection we need a healthy supply of blood-flow to the penis. Anything that improves blood-flow can help prevent erectile dysfunction.

    By exercising for at least half an hour, three or four times each week, you stand to benefit from improved blood flow and a healthier sex life. You don’t need to be running marathons either: a recent study showed that even a brisk walk is sufficient to improve erectile function.

  7. Quit Smoking

    a cigarettes pack

    We now know that smoking cigarettes can lead to a whole range of nasty health outcomes, including erectile dysfunction. Cigarettes can cause vascular damage. This can affect your sexual stamina due to reduced blood flow to the penis.

    In 2005, researchers published a paper showing that smoking can lead to erectile dysfunction in men of any age – but especially in younger men. Research also shows that heavier smokers are more prone to sexual dysfunction generally.

    Quitting smoking can improve your sex life and overall life satisfaction. If possible, try to wean yourself off cigarettes, rather than going cold-turkey. This can help lessen the intensity of withdrawal symptoms. For more information and resources on stopping smoking, visit this page.

  8. Practice Healthy Masturbation

    practice healthy masturbation to increase your sex stamina

    Bad masturbation habits can potentially put you at risk of developing premature ejaculation. How? Many people tend to masturbate quickly, in order to have an orgasm and be done with it. Often, this happens when people are ashamed or are nervous about being walked-in on.

    The problem, however, is that rushing the process trains the brain and body to ejaculate as quickly as possible. With time, ejaculating quickly becomes a fixed habit. This may happen not just during masturbation, but with a partner as well.

    Therefore, you should practice healthy masturbation by slowing the process down!

    For a more comprehensive guide to healthy masturbation habits, click here to read my detailed article on the topic.

    To learn more about how to treat premature ejaculation, read this article.

  9. Eat Healthy

    a man eating a healthy meal to increase his sexual stamina

    When it comes to maintaining sexual stamina, what you eat plays an important role. Heart-health is what you want to aim for. So, what should you be eating?

    One study showed that eating a Mediterranean diet might improve erectile function. The Mediterranean diet involves large quantities of vegetables, fruit, legumes, grains and bread. It also includes healthy fats, such as extra virgin olive oil, seeds and nuts. Small quantities of protein such as cheese, poultry and seafood are also allowed; but people are advised to avoid processed meat, sugar and processed starch.

    In addition, foods that are rich in zinc may improve erectile function by boosting testosterone levels. Crab meat, lobster, pine-nuts and eggs are all good sources of zinc. Also, be sure to get enough fruit. Fresh fruit contains flavonoids – compounds that research has linked to improved erectile function.

  10. Focus or Foreplay

    A man engaging in foreplay to increase his sexual stamina

    By investing in foreplay, you’re likely to lower levels of pressure and anxiety all round. Satisfying your partner before intercourse is highly reassuring. This makes it more likely that your sexual stamina will not be affected by premature ejaculation and/or erectile problems.

    Research tells us that women take longer than men to become aroused and have an orgasm. Furthermore, research tells us that the majority of women can’t orgasm from penetration alone. Men who try to satisfy their partner in this way are setting themselves up to fail.

    Foreplay also shows your partner that you’re willing to prioritize her. So, by investing time in foreplay, you’re not only generating increased sexual satisfaction for all, but creating more connection and intimacy between you.

  11. Restore Attraction in a Long-Term Relationship

    An older couple passionately hugging and kissing after restoring their sexual attraction

    Lost attraction can lead to reduced sex drive in both partners. It can also lead to erectile dysfunction in men, and lubrication issues in women.

    As time passes, it is completely normal for novelty and excitement in a relationship to be replaced with a sense of familiarity and safety. This is a natural course for any healthy relationship. But it means that you need to work to avoid developing a boring sex life!

    So, what can you do? a) make sure that you’re having sex; and b) make sure that your sex is not becoming a matter of a routine. If you’re not having sex often enough, make sure that you schedule-in time for sex. Thereafter, make an effort to spice things up.

    If you have been consistently having sex in the missionary position for year after year, it may be time to try something different. Allow yourselves to be vulnerable with one-another by discussing your deepest and darkest sexual fantasies. If you’re looking for some creative inspiration, Google or your nearest sex shop is a great place to start.

  12. Address Relationship Issues

    A couple taking about their relationship issues

    If there’s a problem in the relationship, it’s likely to affect your sexual functioning. Research has shown a strong link between relationship problems and sexual disorders, including premature ejaculation, erectile dysfunction and low libido.

    Our sexual functioning is a wonderful indicator that helps gauge the overall health of a person’s relationship and emotions. When there is an underlying conflict in a relationship, this often spills over into your sex life. This is especially the case when the couple haven’t developed healthy communication patterns, which we discuss below.

    To learn more about how to overcome relationship issues, visit the ‘relationship advice’ section on our website.

    Are you dealing with premature ejaculation and relationship issues? To our Premium PE Program members, we offer email consultations with sex and relationship experts.

  13. Improve Partner Communication

    A couple openly talking about their relationship

    To improve your sexual stamina, mental health and overall relationship satisfaction, it’s vital to communicate. Make a time to sit down and discuss the relationship. Agree to hear one-another out without interrupting or becoming defensive. Try to put yourself in your partner’s shoes and try to express yourself as clearly as possible.

    Good communication is a skill that is essential to the healthy functioning of a relationship. If a couple is not communicating in a healthy way, conflicts tend to get brushed under the rug, leading to bitterness and resentment. This can impact, both indirectly and indirectly, on your sexual functioning.

    If you’re feeling judged and unsafe in the relationship, for example, this may make it harder to get or maintain an erection. You may also find yourself ejaculating prematurely if the tension is too great.

    This is not easy work and it is bound to bring up difficult emotions. If needed, there’s absolutely nothing wrong with seeing a therapist or relationship coach in order to learn to communicate in a healthier way.

  14. See a Therapist

    A sex therapist writing down comments

    How can a therapist help improve your sexual stamina? Sexual health is very much dependent on emotional health. In the USA alone, 17.3 million adults were diagnosed with clinical depression in one year. 18.1% of Americans are thought to have a diagnosable anxiety disorder.

    Both anxiety and depression affect brain chemicals such as serotonin and dopamine. For this reason, people with psychological disorders often experience sexual dysfunction. Speaking with a clinical psychologist can help you address any emotional difficulties that might be stopping you from living life to the fullest.

  15. Pelvic Floor Exercises for Erectile Dysfunction

    Practice pelvic floor exercises to increase your sexual stamina

    Pelvic floor exercises (Kegels) can help to improve your erectile function. The pelvic floor is the strip of muscle at the base of the abdomen. It plays an important role in erectile function by increasing pressure on the penile veins.

    Pelvic floor exercises strengthen this area. This sort of training has been shown to improve sexual stamina. For some guidance on introducing Kegels into your daily routine, take a look at this article.

  16. Try Different Sex Positions for Improved Stamina

    Try different sex positions to improve your sexual stamina

    When it comes to improving sexual stamina, there are certain positions that can help you last longer in bed. Ideally, a couple should experiment and spend more time using sexual positions that reduce stimulation for the male and maximize pleasure for the female. Examples include “spooning”, “side-by-side” and “the cowgirl”.

    If you would like to learn more about the sorts of positions that men can use to last longer in the bedroom, you can read our article on the topic here.

  17. Be More Present

    A man standing at the sun being present

    Do you ever feel like you’re rushing through life, without enough time to stop and smell the roses? Often, during sex, we can become so overstimulated by thoughts and feelings that we’re not able to fully enjoy the experience. Then, all of a sudden, it’s over!

    If this sounds familiar, you need to learn to slow things down. Take your time and allow yourself to truly savor each and every aspect of the sexual encounter. Research shows that couples who are more present in the bedroom have more satisfying sex; and slowing things down in this way will likely improve your stamina at the same time.

  18. Medicate

    Blue pills for erectile dysfunction

    At times, medication can be used to increase sexual stamina. For example, products like Viagra, Cialis and Levitra can help restore erectile function, especially when the cause of erectile dysfunction is physical rather than psychological.

    What about premature ejaculation? Sometimes, doctors will prescribe certain painkillers or antidepressants which can help delay ejaculation. This practice is known as “off-labelling”, where a medication is used to take advantage of the side-effects. If you’re looking to use medication to improve your sexual stamina, it’s absolutely vital to consult with a doctor first.

    If you’re experiencing low sex drive on the other hand, this is frequently caused by an underlying medical condition, including hypothyroidism, diabetes or depression. Consult with a doctor to find the right medication that improves your stamina and treats the underlying condition at the same time.

  19. Manage Your Meds

    A bottle of pills

    While medications are sometimes used to improve a person’s sexual health, at times they can also have a negative impact. Certain antidepressants, for example, can make it harder to achieve an erection or orgasm. The same goes for certain blood-pressure medications, painkillers and antihistamines.

    Have a talk with your doctor about potentially changing over to tablets that are going to allow you to enjoy a healthier sex life.

  20. Don’t do drugs

    A man smoking a joint

    A recent study found that illicit drug use can negatively affect men’s sexual stamina. Illicit drugs such as marijuana, cocaine and heroin bring with them the potential for addiction, as well as a whole host of other health problems. However, kicking the habit can be incredibly challenging, especially if you have been using for a long time. Contact Narcotics Anonymous for guidance and support in stopping drugs.

When Should I See a Doctor?

If you are experiencing a sexual issue, it’s always a good idea to get checked out by a doctor. This is especially true when the onset of your problem is sudden. Why?

Sexual problems such as erectile dysfunction can serve as an early alarm system for an underlying heart condition. With early diagnosis and treatment, lives can be saved. But, even if your sex problem is psychological, seeing a doctor can help you rule out possible medical illnesses.

Sexual Health for Better Quality of Life

Sexual health is important for a person’s intimacy, self-esteem and overall wellbeing. Sexual problems that reduce sexual stamina can be a massive source of distress. In this article, we have covered twenty pointers that you can implement today, in order to improve your sexual stamina. If, however, you’re finding that these aren’t helping, seek out professional help and get the support that you deserve.

About Daniel Sher

Clinical Psychologist

Daniel Sher is a registered clinical psychologist practicing in Cape Town, South Africa. Daniel completed his master’s degree in clinical psychology at the University of Cape Town (UCT) in 2014. A component of his training and practice involves working in the context of sexual and sex-related issues.

Daniel serves as a professional consultant for the Between Us Clinic, where he writes, edits, and reviews, professional materials and articles.