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From masturbation to exercise: How to improve sex stamina

If your sexual stamina could use some improvement, we've got you covered.

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April 22, 2024
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From masturbation to exercise: How to improve sex stamina
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Your physical stamina might be what keeps you going on a long run but it's your sexual stamina that keeps you going during sex. While lasting for a long time is not the only indicator of a good sexual experience, it can still help both you and your partner get more pleasure and satisfaction from sex.

If your sexual stamina could use some improvement, we've got you covered. Let's give you a run-down on what sexual stamina actually is and some of the best ways to increase it.

What is sexual stamina?

Sexual stamina refers to the length of time that you can have sex. This can be the length of time that it takes you to ejaculate or the length of time that you can physically engage without getting tired.

So, how long should you be able to do it? Well, studies show that the average duration of sex is generally around 5.5 minutes [1]. However, some people may desire longer in bed and others are happy with a shorter experience. It's important that you and your sexual partner communicate these expectations to each other.

If you or your partner is feeling frustrated or disappointed with the duration of your sexual experiences, this might be a good indicator that your sexual stamina needs some improvement.

For heterosexual couples, remember that women often take longer than men to reach orgasm, with studies showing that women generally take around 17 minutes to climax [2]. This means that improving your own sexual stamina will not only give you and your partner more sexual pleasure but also a better chance of having an orgasm.

What can affect your sexual stamina?

There are many things that can affect your sexual stamina. Let's take you through the main ones to be aware of.

Premature ejaculation

Premature ejaculation is the most common sexual problem that men face [3]. This is when you have a lack of control over your orgasm and ejaculate too quickly — usually during foreplay or during the first minute of penetrative sex.

While it's very normal for this to happen on occasion, premature ejaculation can become a problem if it happens regularly and causes frustration for you or your partner.

If this is happening to you then you might benefit from Pilot's premature ejaculation treatment plan. Each plan is formulated by an Australian practitioner, who bases your treatment on your individual circumstances and experiences with premature ejaculation.

This means that every person's treatment will be different and can include a combination of clinical treatments and non-medical tools and resources. The best part? All consultations take place online, meaning that you don't have to worry about those awkward in-person appointments.

Erectile dysfunction

Erectile dysfunction is when you are unable to get an erection or keep an erection to have sex [4]. Like with premature ejaculation, it's normal for this to happen from time to time and you may experience erectile dysfunction when you're stressed, tired or have had too much alcohol.

However, if erectile dysfunction is not caused by any of the above and is happening on a regular basis, you might be dealing with a more complicated issue. In these cases, erectile dysfunction might be caused by physical conditions such as diabetes, high cholesterol and obesity, or certain psychological factors.

And how do you know whether your erectile dysfunction is physical or psychological? If you're still getting morning wood then it's most likely a psychological cause.

Pilot's erectile dysfunction treatments include medications that have been used to successfully treat erectile dysfunction in over 80% while also providing you with the tools you need to combat those psychological and lifestyle causes [5]. Plus, with Pilot, you can access discreet medical treatment and avoid any face-to-face consultations.

Physical fitness

Sex can be a physically exhausting activity and your sexual endurance is linked to your physical endurance. If your body is getting so tired that you can't continue having sex then you might need to work on your physical fitness levels.

What are the factors that affect sexual strength in men?

Physical health

Your physical health can have a big impact on your sexual stamina. As mentioned before, your fitness levels and overall cardiovascular health can hold you back from having the type of sex that you want to have.

It's also worth considering your diet, weight and any health conditions that you have as these factors can all impact your sexual stamina.

Mental health

Like your physical health, your mental health plays a big role in your sexual encounters. Everything from stress to depression and anxiety can inhibit your sexual performance.

It's common to find yourself stuck in a cycle of worrying about your sexual performance and then having that worry actually prevents your body from doing what you want it to do.


Studies have shown that smoking can significantly increase your risk of sexual dysfunction [6]. This is because nicotine is a vasoconstrictor, meaning that it can restrict your blood vessels and the flow of blood throughout your body.

Since an erection occurs when blood flows into your penis, giving up smoking can actually provide significant benefits to your sex life.

Unrealistic expectations

It's important to make sure that you don't have unrealistic expectations of your sexual stamina. While porn may make it seem as though men can have marathon-length sex sessions, it's important that you don't compare these portrayals with reality. (Porn-induced erectile dysfunction is a real thing).

These unrealistic expectations can set you up for feelings of disappointment and anxiety.

What are the best ways to increase sexual stamina?

If you're wondering how to build your sex stamina then we have good news. These are some of the best sex stamina tips to level up your sex life.


Getting to know your own body is an important part of increasing your sexual stamina. Masturbation gives you the chance to practice controlling the build of your orgasm without the added pressure of pleasuring a partner.

Plus, getting some of your pent-up sexual energy out before having sex might even help you slow down and last longer with your partner.

Pelvic floor exercises

Did you know that pelvic floor exercises aren't just for women? Studies have shown that these handy exercises can significantly enhance your sexual stamina and even help you overcome premature ejaculation [7].

You can try them yourself by simply starting and stopping your stream the next time you pee.

Slow down

If you tend to rush into sex then you might find that slowing down can help you maintain your sexual stamina. Taking your time with foreplay, focusing on kissing and slowing down your movements can help you control your orgasm and last longer in bed.

Stop-start technique

The stop-start technique, also known as edging, can be thought of as a type of sex stamina training. The technique involves having sexual intercourse until you are near orgasm and then pausing until the sensation passes. This can help you control your orgasm and prolong the duration of sex [8].

Stop-squeeze technique

This technique is quite similar to the stop-start technique, requiring you to have sex until you get close to orgasm and then quickly removing the penis before orgasm can occur.

Once the penis has been removed, you can then squeeze the glans of the penis until the urge to orgasm has passed.

Pilot's Last Longer Program

We know that all of this information might be a lot to take in at first and that's why our Last Longer Program covers all of the above (even more at) a slower and more sustainable pace.

This 4-week online program is taught by some of the field's leading experts, who provide you with the best methods and techniques for building your sexual stamina and improving your sex life.

Can certain foods increase sexual stamina?

While eating a healthy and balanced diet is the best thing that you can do for your overall health, there are certain foods that can boost your sexual stamina.

Some of the best foods to increase sex stamina are those that contain L-arginine. This naturally occurring amino acid plays an important role in increasing blood flow throughout the body — and to your penis during an erection.

L-arginine is found in most animal-based protein sources and if you want to increase your intake, you might consider adding more fish, poultry and red meat to your diet.

The best exercise for sex stamina

Exercise is not just good for your physical health but your sexual health as well. In fact, studies have shown that regular exercise can significantly improve your sexual function and even lower your risk of premature ejaculation [9].

In fact, cardiovascular and aerobic exercise will not only help you feel fitter, stronger and more confident during your sexual experiences but can also increase your blood flow, which is essential for firmer and longer-lasting erections.

This can be any movement that works your cardiovascular system, including bike riding, swimming, running and even fast walking.

Another exercise to increase sexual stamina is weight training. Weight-based exercises are good for strengthening your muscles and for helping you feel stronger and more confident during sex. These exercises can be done with your body weight or with weights at the gym.

Photo credit: Pexels x Andres Ayrton

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