Home Men's Health 20 Simple Ways to Increase Your Stamina (and Last Longer) Between the Sheets

20 Simple Ways to Increase Your Stamina (and Last Longer) Between the Sheets

by Mark Griffin

Flagging performances in the bedroom may hurt your confidence – apart from being a key indicator of poor sexual health.

Think your performance is going down south in a hurry? Don’t worry. There are plenty of ways you can help boost your stamina for the bedroom, so you can go longer, stronger, harder, and better – at any age.


Let’s take a look at 20 tips you can easily try at the drop of a hat to help you last longer in bed.

1. Don’t stress yourself with unneeded pressure

Performing under the specter of anxiety is a surefire way to get stage fright when it matters most. Free your mind from unrealistic sexual expectations, so it doesn’t impact your performance.

 2. Stay lubricated

 Proper lubrication has been found to help men last longer in bed compared to men who didn’t use lube. Therefore, employ lube (and lots of it) on your next sexual escapade.

 3. Keep foreplay hot

You can’t just go directly to humping around without first helping you and your partner get in the mood. Besides, going straight into intercourse is painful and doesn’t do wonders for your stamina. Savor the intimacy with your partner. Enjoy each other’s company. Start slow and take it east to last longer.

 4. Have more sex

Sometimes, the best way to build up stamina is the same way you build it in the gym – through repetition. Have more sex – it’s good for you.

 5. Know your erogenous spots

Knowing your body’s erogenous points is critical for getting the most out of your performance. Having a firm understanding of what turns you on helps you get in the mood when it matters.

 6. Work on your pelvic muscles

 As part of the muscle area that hosts the genitals, pelvic muscles play a critical role in sexual function. Strengthening the muscles that support sexual function naturally leads to better endurance.

 7. Don’t skip leg day

 Squats are a fantastic way to get those pelvic muscles up and firing away. Whether you do bodyweight squats or full squats, these exercises and their variations help improve sexual stamina.

 8. Hit the bench press

Like squats, bench presses are a great way to help improve your pelvic strength.

 9. Don’t forget your Kegel exercises

 Kegel exercises help support pelvic muscles for improved sexual stamina – and a better, firmer erection.

 10. Maintain an active lifestyle

 Staying active is critical to lasting longer in bed. This takes effort and a lot of energy. Performing daily exercise helps you boost your stamina and improve blood circulation.

 11. Reduce alcohol consumption

You’re in for a rude awakening if you think alcohol helps you perform better in bed. See, having one too many drinks hanging off the tip of your schlong makes you useless in bed and effectively reduces your chances of staying hard for a night of lovemaking. Refrain from drinking alcohol if you need to perform better for a longer period.

 12. Stretch

 Flexibility supports endurance, and stretching is an excellent tool to help increase your flexibility. Doing so enables you to avoid cramps and allows you to prevent injuries.

 13. Eat protein-rich foods

 Eating protein-packed foods is vital for optimal sexual performance. Protein sources like meat, eggs, chicken, and fish contain the essential amino acids that the body needs to function at its best.

 14. Keep a healthy weight

 Staying within the boundaries of a healthy weight relative to your height is essential for overall health. Being the right weight helps you move better and faster and can help you last longer in bed.

 15. Don’t overeat before sex

 While it’s nice to enjoy an exquisite dinner before sex, overindulging might not be the best thing for performance as it can make you sleepy. To ensure you’ll last, don’t overindulge before the deed.

 16. Eat a well-balanced diet

 You are what you eat – and a well-balanced diet is vital for optimal sexual health. Refrain from consuming fatty foods; get your share of veggies and fruits, protein sources, and complex carbohydrates so that your body functions at its best.

 17. Boost your blood flow

Erections are all about blood flow. That’s why having excellent blood circulation is critical for a thicker, fuller erection and a more heightened response to sexual stimuli.

18. Get enough rest 

 It’s incredible how often we underestimate the power of healthy sleep habits. Quality sleep is essential so that you have time for enjoyable, pleasurable sexual intimacy. Sometimes, getting 8 hours of sleep is the panacea for everything we need.

 19. Stress messes with your sexual performance

Don’t stress yourself out for minor reasons because cortisol, the hormone associated with stress, kills libido. If you feel stressed, take deep breaths, and relax. Meditate, get a hold of yourself, be aware of the situation, and know that you are in control. It goes a long way in silencing the voices in your head.

 20. Don’t be afraid to try new things

And last but not least, don’t underestimate the power of trying new things in the bedroom. Sometimes, all we need is to spice up our romps in the bedroom by introducing new toys or by coming up with new, fascinating ways to explore each partner’s sexuality. Communicate with your partner about trying new things in bed and indulging in the myriad of ways couples express their sexuality that go beyond just the plain “vanilla” stuff. Sex is a beautiful thing, and the right “kink” can make it sublime – all you need to do is find out what works for both you and your partner.



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