How To Increase Sex Stamina: 50 Actionable Tips

How to Increase Sex Stamina

Poor bed performance can be detrimental to your self-esteem as well as an indicator of poor sexual health. There are a variety of methods for increasing your sexual stamina, some of which are natural and others of which may require medical treatment.

So, if you’re trying to increase your sexual stamina, here’s some advice! We’ve put up a list of some of the most effective techniques to improve your sexual stamina.

What Are the 50 Actionable Tips to Increase Your Sex Stamina

Stamina is more than simply how far you can go,  it also relates to the length of time you can keep it on. There is no one-size-fits-all solution for increasing sexual stamina, but there are certain important aspects to consider.
Here’s how to stay in bed longer, no matter what genitalia you have.

Is It Important To Incorporate Foreplay

Rushing straight into penetration is not only uncomfortable for your partner, but it may also contribute to diminished sexual endurance. Start with foreplay, and then go on to passionate kissing and oral sex. Starting gently will allow you to endure longer.

Lubrication is essential

Those who prefer lubrication when engaging in sexual intimacy stayed longer in bed than men who avoided it. As a result, adequate lubrication might result in improved sexual stamina. If you can lay your hand on any olive oil, you’re good to go.

Understand your pleasurable points

It’s important to understand your pleasure areas to perform well sexually. You will also learn to engage in sexual closeness for a longer period with this method.

Avoid putting yourself under needless pressure

Performing under duress will simply spoil your opportunity. Allow your mind to be free of sexual expectations since putting undue pressure on your performance will damage your sexual stamina.

Control your orgasms

It is the act of engaging in sexual activity for an extended period before achieving the climax, also known as the edge. So you excite yourself to the point of ejaculation, but you stop just before the pinnacle. Repeating the process will progressively enhance your endurance and even allow you to have numerous orgasms.

Experiment with various porn

Mastering the art of the ‘solo session’ may help you last ‘long’ in bed. Yes, you read that correctly. We recommend trying something new to reinvigorate your self-love sessions and what better way to do so than with some fresh porn? If porn isn’t your thing, you may always try your hand at reading sexy novels or viewing love movies; whatever tickles your fancy.

Improve your flexibility by exercising

When you’re flexible, you’re able to accomplish a lot more in between the sheets, increasing the heat and your stamina in the process. Exercising in any form of physical activity can help you improve your overall stamina. To enhance your range of motion, start with a standing hamstring stretch. You may also attempt reclining bound angle posture for your inner thigh, hips, and groin. Finally, lunges with a spinal twist will stretch your quads and back.

Stress can hurt your sexual health

Avoid being worried since it will destroy your libido. Relax if you are anxious. You can meditate and engage in activities that will help you improve your mood.

Sleep well

Get 7-8 hours of good sleep. It’s crucial that you don’t go too long without sleep so that you can fully appreciate your sexual connection. As a result, focusing on better sleep rather than better sex will almost always result in more long-lasting sex.

Increase blood circulation

Healthy blood circulation is essential for a longer and stronger erection. Your spouse may give you a great massage, and those sensuous touches will help you enhance your blood flow and release sex hormones.

Maintain a healthy diet

Watch what you consume to increase your sexual stamina. A well-balanced diet is also beneficial to your sexual health. Consume low-fat foods, as well as lots of fruits and vegetables and lean meat. This will keep you healthy and increase your physical and mental stamina.

Do not overeat before sex

Filling yourself soon before a sexual encounter might cause sleepiness. So, if you want to have fantastic sex, don’t overeat.

Keep a healthy weight

Maintaining a healthy weight is essential for your overall health. Determine your optimal weight based on your height and body composition. In addition, if you are underweight, seek the advice of a health professional to maintain a healthy weight. This might also assist you in increasing your sexual stamina.

Consume protein-rich meals

Consume plenty of protein-rich foods. Protein includes amino acids that our bodies require to operate correctly. Include protein-rich items in your diet, such as egg whites, low-fat milk, oily fish, and chicken.


Stretch your legs and hand muscles to avoid cramps, and stretching is the most basic way to maintain your muscles pain-free.

Limit your alcohol consumption

If you believe that alcohol helps you perform better in bed, you need to check your facts. Alcohol makes you sluggish, and males may experience erection issues. So, if you want to make your spouse happy and eager to enjoy sexual pleasure for a longer period, avoid consuming alcohol.

Be active

To stay in bed for a long time, you must be active. And for that, you’ll need a lot of energy and work. Exercise daily will help you gain stamina and enhance your blood pressure.

Increase your frequency of indulgence

Have sex more frequently. You’ll become an expert, and your sexual stamina will increase as a result.

Strengthen your pelvis muscles

Pelvic muscles are important in your sexual life. As a result, it is critical to strengthen them to boost your sexual endurance and performance.

Squats are beneficial

Attempting body-weight squats can aid in the strengthening of pelvic muscles. If you want to boost your stamina even further, attempt complete squats or one-leg squats.

Do the bench press Exercise

The bench press is another technique to strengthen your pelvic muscles.

Here’s what you need to do

  • Lie down on a flat bench, making sure your back is not arched. Hands shoulder-width apart, palms towards your feet, grip the barbell. Straight up and down with the barbell
  • Doing the pushes on an elevation will emphasize your upper chest, whilst doing them on a drop will emphasize your lower body.

Practice the Kegel exercises

This is the simplest and most effective technique to improve your pelvic muscles. The stronger your pelvic muscles, the more likely you are to enhance your sexual stamina. This also provides a more powerful erection.

Masturbate your way to endurance

Before doing the deed with a partner, making love alone might help you last longer. Instead of repeating your masturbation practice from years past, do something fresh.

Use Herbal Treatment

Oysters aren’t the only aphrodisiacs on the market. There are several herbs and natural substances that might help jumpstart your sexual life. Try the following herbs to improve your sexual stamina.

HerbsUsesWho Uses The Herb
Gingko BilobaAphrodisiacMen and Women
MacaSexual dysfunctionWomen
Tribulus TerrestrisIncreases Sex driveWomen
SaffronIncreases Sex driveWomen
FenugreekIncreases Sex driveWomen and Men

Try Tongue Actions

Good sex is much more than just your private parts. Don’t underestimate the power of your tongue. It is not only necessary for talking and eating, but it is also the center of oral sex. Before and during sexual intercourse break, give your partner a tongue action like a blow job for the female and head for the male

Live in the present moment

Don’t only concentrate on the conclusion. Take a time to appreciate all of the sensations you’re experiencing in the run-up to the big boom.

Take it in turns

You may extend your enjoyment by taking turns to take control of the sexcapades. A partner should lead while the other follows and after a while, leading roles should be changed. The wonderful times will continue until one of you eventually succumbs and bursts.

Take a deep breath

Controlling your breathing allows you to deliver more oxygen-rich blood to your muscles. Breathing can reduce your heart rate, allowing you to have a longer sex session with greater orgasms.

Squeeze the Bottom Before You Cum

This may cause you to lose some of your erection, therefore lengthening the time it takes to climax.

Use Numbing Cream

If you apply some numbing cream to the tip, it will reduce sensations, delaying your orgasm until you are ready.

Mind over matter

It doesn’t matter if you don’t mind. You’re less likely to cum too fast if you think about anything distracting. Just don’t think about anything that would permanently end your hard-on.

Try using medications

There are, however, enhancement pills that you may use to aid with your sexcapades, but make sure you get a prescription from your doctor.

To prolong orgasms and better time in bed, men might take SSRIs such as Paxil, Zoloft, and Prozac. These medications can also induce low libido, erectile dysfunction, sleepiness, and dizziness. Aside from the well-known Viagra, prominent alternatives include tadalafil (Cialis), avanafil (Stendra), and vardenafil (Levitra). All of these operate by increasing blood flow in the shlong.

Vyleesi and Addyi can assist females to improve their sexual performance. Despite its origins as an antidepressant, Addyi has been authorized by the FDA to treat premenopausal women with reduced libidos.

Quit Smoking Cigarettes

Cigarettes are detrimental to your entire health, but they can also be detrimental to your sex life. Smoking constricts blood vessels, making it more difficult to come. This bad habit can also result in impotence. If you can’t quit for your heart and lungs, at least quit for your penis or vagina.

Take it easy on Marijuana and Weed

Marijuana has a distinct effect on every person. However, other studies show that when males are stoned, they may have trouble climaxing or may have erectile dysfunction. If you realize that smoking up is affecting your performance, stop this bad habit.

Explore more than the sexual organs

You’re certain to orgasm soon if you concentrate on the genitals. Instead, move slowly and examine the entire body to stimulate desire.

Try the Crunches Workout

Although crunched exercises build up the abs, it helps you to stay strong and balanced. It also gives you the courage you need during intercourse.

Include the Lunges Exercise in Your Routine

Lunge exercise improves the quads and hamstrings. Never underestimate the leg strength, during sex, especially when you are on top.

Change Styles and Position Regularly

Do not engage in one sex style for long. Ensure to change style after a few pumps. This even reduces the sensation and eventually delays ejaculation.

Improve Your Biceps With Workout

Strongly build your biceps; because a stronger biceps means you can handle lifting, pulling, throwing during sexcapades.

Develop Your Pectoral Muscles

The pectoral muscle is used for everything you do. When you have a stronger pectoral, it means you have a stronger overall body. This muscle will help when trying different sex styles.

Develop Your Abdominal Muscles

Having a strong abdominal means you have a more powerful core. This core ensures you are more balanced and thus feeling less back pain. Include planks, high knees, and sit-ups in your abdominal exercises.

Strengthen Your Glutes With Workout

Having a weak glute can stiffen your hips and throw you off balance, which will affect your performance in bed in the long run. Include hip extension and weighted lunges in your regular exercise.

Include Capsaicin in Your Diet

Capsaicin helps boost your endurance, no wonder it is found in most hot peppers. It also increases the rate of recovery, which means you can have an erection in no time. Foods to eat include chili pepper, ginger root, and sweet pepper.

Eat Potassium-rich Foods

Potassium helps your cells and muscles stay hydrated, boost metabolism, and aid recovery; all of which are essential to your sex stamina. Potassium-rich foods include carrot, tomatoes, banana, spinach, yogurt, to mention a few.

Ensure to Include Vitamins B in Your Diet

Foods that contain vitamins B-1 to B-5 and B-12 help regulate sex hormones level which in turn gives the libido the needed boost. These meals include eggs, fish, avocado, dairy products, to mention a few.

Eat Omega-3 fatty Acids Meals

Omega-3 helps balance sex hormones and sexual drives, giving your libido the needed boost. Omega-3 food include walnuts, mussels, spinach, to mention a few

Include Complex Carbohydrates in Your Diet

Simple carbs meals can kill your sexual stamina quickly, but complex carbs do the exact opposite. Foods like oatmeal, yams and sweet potatoes, wheat bread, brown rice should be included in your meal for a better sexual drive


If you’re happy with your sexual stamina, that’s fantastic. But why not give it a shot if you think you can improve it? Don’t worry if you’re not confident in your long-term abilities right now. Remember, sex is intended to be pleasurable and delightful.