Building Sexual Endurance With Science-Backed Strategies

The allure of sexual performance has enticed males for ages. The million-dollar question has always remained unanswered – how to build sexual endurance?

Sexual endurance is more than going the distance. It is about making the journey count.

What does endurance mean?

Endurance is inherently linked with sexual performance. It is the capacity to sustain an activity, especially physical tasks.

Therefore, improved endurance enables you to perform an activity for a long time. Now, think what it can do to your sex life!

A healthy lifestyle is the best way to build stamina and endurance. Let’s explore proven ways to boost your sexual resilience in this wild ride of a blog.

Basics of Building Sexual Endurance

Before we discuss how to build up sexual endurance, let’s get to know a few basics.

• Break the taboo: 52% of adult males suffer from varying levels of sexual dysfunction. You are not the only one seeking to improve performance in bed.
• Endurance vs. stamina: Endurance is the physical capability to sustain an activity. Stamina is the capacity to perform something at full intensity. It also includes psychological factors.
• Factors influencing endurance: Several factors impact endurance, like performance anxiety, high-stress levels, and poor health.

Endurance is your physical or body strength to sustain something for an extended period of time. It also has mental implications.

Improved endurance allows you to enjoy prolonged sexual activity without reaching orgasm.

7 Research-Backed Ways to Enhance Bedroom Performance

How to build endurance sexually, according to science?

Here are a few proven methods backed by scientific evidence to unleash an athletic performance in bed.

Stay Fit and Healthy

Sound physical health is the key to unlocking prolonged sexual experiences. Take care of your heart because it is closely linked to sexual function.

The most common cause of erectile dysfunction (ED) is the dysfunction of arteries. Scientists have found physical activity to improve heart health and result in improved erectile function.

Therefore, excellent cardiovascular health is crucial to last longer in bed. Moreover, exercises that increase blood flow also improve your sex life.

Exercises for Building Sexual Endurance

Here are a few exercises to keep you going strong between the sheets:

• Aerobic exercises: Hiking, walking, swimming, and similar activities develop endurance.
• Strength boosting: Push-ups and lifting weights build stronger muscles and sexual stamina.
• Balancing: Improve your balance and lower body strength by standing on one foot and heel-to-toe walking.
• Flexibility: Triceps stretch, hamstring stretch, and similar stretching exercises make you swing like a pro.

People who work out for at least 90 minutes each week have 20% less risk of developing ED.

Strength Training

Strength training isn’t lifting weights; it ensures you keep rocking all night!

Studies show lifting weights increases testosterone production. Men have elevated testosterone levels just after finishing heavy resistance training.

More testosterone means more vitality and a lasting Eiffel Tower in your pants.

Eat Right

They say you are what you eat. You can become a champ in bed by eating a diet rich in nutrients. A healthy diet is the simplest way to maintain an excellent sex drive.

Below are a few essential nutrients to ensure in your daily diet:

• Potassium: Maintains hydration and helps you recover quickly. Eat more leafy greens, bananas, broccoli, and carrots.
• Protein: Amino acids are essential to ensure sustained energy levels. Include fish, meat, eggs, dairy products, nuts, and tofu.
• Complex carbs: Stay away from simple carbs like bread and noodles. Eat more complex carbs like oatmeal, corn, peas, brown rice, and whole grains.
• B vitamins: Vitamins B1, B2, B3, B4, B5, and B12 enhance sexual stamina and libido. Get your B vitamins from poultry, avocado, dairy products, and peanut butter.
• Omega-3 fatty acids: Healthy fatty acids boost your libido and stamina in bed. Eat more fish, flaxseed, walnuts, and spinach.

Moreover, eat the following if you own a penis:

• L-citrulline for harder erections – watermelons, nuts, dark chocolate, legumes
• Capsaicin for improved endurance – ginger root and chili peppers
• Nitrates for enhanced performance – beet, eggplant, carrots, leafy greens
• Magnesium for improved energy to brain function – cashew, almond, whole wheat, spinach

Drink plenty of water to keep your cells hydrated. It will also help you perform for a long time.

You may try nutritional and dietary supplements to boost sexual stamina and endurance. However, countless products use ingredients that don’t have proven benefits.

Research the list of ingredients to ensure you are not wasting money or falling prey to side effects.

Take Care of Your Mental Health

You cannot achieve sexual health without ensuring proper mental health. So, focus on your psychological well-being to unleash incredible sexual powers.

Manage Stress and Anxiety

Stress levels can be the ultimate mood killer. Even everyday stress can affect sexual drive, writes Elizabeth Scott, Ph.D.

Stress affects the fight or flight response in our bodies, spiking our:

• Blood pressure
• Heart rate
• Breathing rate

The body also reduces non-essential functions, like sexual arousal. Additionally, our mind wanders off, and we are not interested in sexual encounters anymore.

Try the following to manage stress and anxiety:

• Cut alcohol consumption and smoking
• Practice breathing exercises
• Meditate, do yoga, and nurture self-care
• Exercise regularly

Talk with a therapist if you suffer from chronic stress.

The Role of Mindfulness

A dose of mindfulness can help you thrive in the present moment. Why think of tomorrow when you have immediate bliss to experience?

Mindfulness means letting go of all expectations and fears, including sexual performance anxiety. Focus on the sensations, observe your partner, and live each moment to the fullest.

Don’t just aim for orgasm and things to be over. Take it slow and enjoy the ride.

You will develop control over ejaculation naturally.

Focus on Your Sleep

Catching those “Zzzs” can lead to some serious excitement in bed. Consequently, poor quality sleep can lead to sexual difficulties, according to several studies.

Disrupted sleep patterns can lower sexual function in different ways:

• Lower libido
• Infertility
• ED

Sleep disorders and ED go hand in hand. You must try to sleep better if you want to boost stamina in bed.

Tips to Sleep Better

• Just like foreplay, follow a bedtime routine to get prepared for sleep. It can be gentle stretching, a warm bath, or light reading.
• Make your bedroom a sanctuary for sleep and seduction. Dim the lights, set a comfortable temperature, and choose a peaceful room.
• Unplug before bed. Avoid screens emitting blue light like TVs, mobile, and computers before bed.
• Try to get at least 6 – 7 hours of sleep. It helps you recover and maintains your energy levels throughout the day.

Take Power Naps

Power naps are great for an instant boost of energy. Sleep for a short time before sexual activity to perform like a superstar.

Even a 30-minute nap can enhance your sexual stamina.

Lead a Healthy Lifestyle

Healthy lifestyle habits make you sexy and a tiger in bed. Consequently, drinking, smoking, and doing drugs lead to unfulfilled sexual experiences.

A 2011 study of over 5,500 Danish adult men and women found:

• Unhealthy lifestyle increases the risk of not having a sexual partner in men by 78%
• The same risk for men increases to 800% for those who indulge in hard drugs
• Women who smoke hash are 3 times more likely to experience climax problems

Smoking and Drinking

Smoking impacts your sex drive. It constricts blood vessels and restricts blood flow.

That’s surely not good for your erection!

Additionally, too much alcohol intake can lead to poor performance.

Do You Love Porn?

Excessive porn can result in sexual dysfunction in men. It creates unreal expectations that your real-life partners are not able to fulfill.

Moreover, porn affects the reward system of our brains. Scientists now agree internet pornography may be the cause of several sexual issues in men, such as:

• ED
• Delayed ejaculation
• Lack of sexual arousal
• Less sexual satisfaction

Drop Unhealthy Habits

How to build sexual endurance and healthy habits?

• Quit drugs and smoking
• Drink moderately
• Cut back on porn
• Don’t skip regular checkups

Masturbate Often

Masturbation, with or without use of toys, is the cure for delayed and premature ejaculation. Yes, it works for both conditions in men.

Masturbating and having repeated orgasms will delay ejaculation in all men. Have you noticed how quickly you ejaculate when you haven’t had sex for a long time?

Consequently, you can make love for a prolonged period when you have regular orgasms.

Masturbating often can allow men to experience a more controlled ejaculation during intercourse. Additionally, they can have a second delayed ejaculation, says Chris G. McMahon, MD.

Masturbate 1 or 2 hours before sex to enjoy lovemaking for a long time.

Try Edging

The benefits of masturbation include lasting longer and delighting your partner. Take your sex stamina and endurance to the next level by practicing edging.

It is the best solution if you are asking how to build endurance sexually. What is edging?

Edging is masturbating till climax and holding back – you don’t ejaculate. Relax a bit, cool down, and start the process again.

It is the same as the stop-go or start-stop technique.

Regular edging will make you a rockstar in bed with the superpower to control your ejaculation. Read our detailed blog on edging and gooning for complete instructions.

Don’t try the same old methods to pleasure yourself. Here are a few incredible masturbating techniques for pro edging and intense orgasms.

Delay Your Orgasm

Now comes the grand finale. You will learn to delay your orgasm during intercourse.

Below are a few proven tips:

Squeeze Technique

The squeeze technique is backed by researchers. It is a short-term solution to address premature ejaculation.

• Find the spot where your penis head joins the shaft
• Put your index finger on it
• Place your thumb on the opposite side of the penis
• Squeeze gently
• Repeat as necessary

Press Penis Base

Pressing the base of the penis behind your proud sack stops you from ejaculating.

• Press the base of the penis between the scrotum and perineum
• Hold for a few seconds as the throbbing subsides

Focus on Foreplay

Foreplay is another excellent tool for enjoying prolonged sexual activity. Best of all, it gets you and your partner fully charged up and excited.

Another trick is to stimulate your partner close to orgasm and then start intercourse. It helps both of you to finish at the same time and feel satisfied.

Remember, sex is a pleasure journey and not a destination. Take things slow, bask in the moment, and feel every sensation.

It is the secret to a wholesome experience.

How to Build Sexual Stamina and Endurance: Frequently Asked Questions

Can endurance make you last longer in bed?

Endurance or physical resilience can make you last longer and improve sexual performance. However, it will not cure sexual dysfunction.

How to increase sexual stamina naturally?

Increase sexual stamina naturally with a healthy diet, regular exercise, proper mental health, and masturbating often (with or without sex toys).

Should I use over-the-counter pills to build endurance?

Over-the-counter pills like Viagra only work for the short term. Other pills are usually junk and lack credible scientific evidence. Never buy anything that contains ingredients not approved by the FDA.

Why is my sexual stamina so poor in bed?

Your sexual stamina can be poor in bed due to lack of practice, anxiety, or medical issues like premature ejaculation.

How can I delay ejaculation?

You can delay ejaculation by building sexual stamina and endurance. Some ways are working out, eating a balanced diet, and caring for your mental health.

Start Your Sexual Well-Being Journey Today

Sexual endurance is the ability to make love for a long time. You can develop endurance by ensuring physical fitness and eating the proper diet.

Taking care of your mental health and well-being is also necessary. Adequate sleep is another factor influencing your sexual skills.

Finally, lead a healthy life and drop adverse habits. You can also masturbate more often to build up resilience.

Try tricks like squeezing technique and prolonged foreplay add more minutes to your erotic endeavors.

Visit a medical professional if you feel your unsatisfactory performance is due to an underlying medical cause. Treatment is the best option to improve endurance in such cases.

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