How to Train Your Body to Last Longer in Bed: Men’s Health Tips

Sexual performance is a deeply personal concern for many, but one issue that consistently comes up in conversations is the desire to last longer in bed. Whether it’s about delaying ejaculation, increasing stamina, or simply enhancing the overall experience, many people seek ways to improve their endurance during sex. The good news is that it is possible to train your body to last longer in bed, just like you can train to become better at any physical activity. In this article, we will teach you the techniques and habits that can help you increase your stamina and sexual endurance.

What is Sexual Endurance and  Why Does It Matter?

Sexual endurance refers to the ability to control ejaculation and maintain sexual activity for an extended period. While there’s no “right” length of time to last in bed, many men aim for greater endurance to improve their own sexual satisfaction and that of their partner. The desire to last longer often stems from concerns over premature ejaculation, which can negatively impact confidence and relationships.

Improving your stamina can lead to:

• Greater sexual satisfaction for both you and your partner.
• Increased confidence in your sexual abilities.
• A healthier relationship with your body and its responses.

It’s important to remember that sexual performance isn’t just physical. Mental and emotional factors play a significant role as well. Anxiety, stress, and performance pressure can all contribute to difficulties in maintaining sexual endurance. Therefore, a holistic approach that addresses both body and mind is key.

How to Train Your Body to Last Longer in Bed

1. Focus on Sexual Health and Fitness.

Just as you wouldn’t run a marathon without training, improving your sexual endurance requires a focus on fitness. Physical fitness is directly connected to sexual performance, and certain exercises can enhance your stamina, pelvic control, and overall vitality.

Kegel Exercises for Pelvic Control

Kegel exercises are perhaps one of the most effective ways to improve your sexual endurance. They strengthen the pelvic floor muscles, which are crucial for controlling ejaculation. These muscles are the same ones used to stop urination mid-stream, so you can practice engaging them by doing Kegels.

How to Do Kegels:

• 1. First, find the right muscles by stopping your urine flow when you go to the bathroom. These are the pelvic floor muscles.
  2. Contract these muscles for 5-10 seconds, then relax them for the same amount of time.
  3. Repeat this for 10-15 reps, aiming for 3 sets per day.

Kegels help you gain better control over your ejaculatory reflex and can lead to longer-lasting sessions in bed. Over time, you will build strength and endurance in your pelvic muscles, which is essential for prolonging ejaculation.

Cardiovascular Fitness and Sexual Stamina

Building cardiovascular endurance is another key factor in improving your overall stamina. When you’re physically fit, your body is more efficient at transporting oxygen to your muscles, reducing fatigue and allowing you to maintain energy for longer periods of time. Regular cardio exercises like running, swimming, or cycling help improve blood flow, which is crucial for erectile function.

• Try This:

  1. Aim for 30 minutes of moderate-intensity cardio, such as jogging or brisk walking, at least 3-5 times per week.
  2. Engage in interval training (short bursts of intense activity followed by rest) to improve endurance and stamina.

Strength Training and Flexibility

Muscle strength and flexibility also play a role in sexual performance. Strengthening your core, lower back, and leg muscles can enhance your sexual endurance by providing better support during intercourse. Moreover, flexibility can allow you to engage in different positions without fatigue.

• Try This:

  1. Try weightlifting and bodyweight exercises (such as squats, lunges, and planks) into your routine.
  2. Stretch regularly to increase flexibility, particularly in the hip and groin areas.

2. Practice Mental Conditioning

Sexual stamina isn’t just about physical endurance; mental conditioning is just as important. Anxiety, stress, and nervousness are common factors that can cause early ejaculation or difficulty maintaining an erection. Here’s how to train your mind to stay in control:

Mindfulness and Breathing Techniques

Practicing mindfulness can help you stay present during sex, reducing performance anxiety and improving control over your body’s responses. Deep, controlled breathing helps you relax and maintain focus, preventing premature ejaculation.

How to Practice:

• 1. During sexual activity, focus on your breath. Inhale deeply for 4-5 seconds, hold it for a second, and exhale slowly.
  2. This simple breathing pattern keeps you calm, reduces anxiety, and helps you delay ejaculation by focusing your attention on something other than immediate sensations.

Edging or Start-Stop Technique

One of the most effective ways to increase your endurance is by practicing a method known as “edging.” This technique involves bringing yourself close to orgasm and then stopping or slowing down stimulation to allow the sensation to subside.

How to Practice:

• 1. When you feel you’re approaching orgasm, stop or slow down stimulation.
  2. Breathe deeply and wait for the sensation to pass, then start again.
  3. Repeat this process several times before allowing yourself to climax.

Edging teaches you to recognize your body’s signals before ejaculation and helps you develop greater control over your orgasm.

Mental Visualization

Visualization is a powerful tool for mental conditioning. By visualizing successful, extended sexual encounters, you can train your mind to develop confidence and control. Mentally rehearsing staying calm and in control during sex can reduce the likelihood of anxiety-triggered premature ejaculation.

3. Dietary and Lifestyle Adjustments.

The way you treat your body outside the bedroom also affects your sexual stamina. A healthy diet, proper hydration, and good sleep can enhance your physical performance, including sexual endurance.

Diet for Sexual Health

Certain foods have been linked to improved sexual performance. A balanced diet rich in vitamins, minerals, and healthy fats can enhance your energy levels, improve circulation, and boost libido.

• Eat More:

  1. Foods high in omega-3 fatty acids like salmon and walnuts, which improve blood flow.
  2. Leafy greens such as spinach, which are rich in nitrates that promote circulation.
  3. Zinc-rich foods like oysters and pumpkin seeds, which support testosterone levels and sperm production.
  4. Dark chocolate in moderation, which can improve mood and increase serotonin levels.

Avoid heavy, fatty foods and excessive alcohol, as these can negatively impact your sexual performance by making you feel lethargic or affecting blood flow.

Hydration and Sleep

Proper hydration is essential for maintaining stamina. Dehydration can lead to fatigue and a decrease in sexual performance, so make sure you’re drinking enough water throughout the day. Additionally, getting enough rest is crucial, as sleep deprivation can lower testosterone levels and lead to a decrease in libido and energy levels.

• Aim for:
  1. At least 7-9 hours of quality sleep per night.
  2. 8 glasses of water (or more if you’re active) daily.

4. Sexual Techniques to Help You Last Longer.

Apart from training your body and mind, some sexual techniques can help you last longer. These methods work in the moment and can be used to extend your endurance during intercourse.

Positioning Matters

Some sexual positions can help you last longer by reducing stimulation. For example, positions where you have greater control, such as the missionary or spooning position, allow you to pace yourself. On the other hand, positions where you’re receiving more intense stimulation, like standing or from-behind positions, can make it harder to control ejaculation.

• Tip: Start with positions that give you more control over the pace and intensity. Switch things up to manage stimulation.

Use Desensitizing Products

There are creams and sprays available that can slightly numb the penis, reducing sensitivity and helping you last longer. These products work by lowering the intensity of the sensations, which can delay ejaculation.

• Caution: Always check with your partner before using desensitizing products, as they can also affect their experience.

Train Your Body for Better Sexual Endurance

Improving sexual stamina is a combination of mental conditioning, physical fitness, and practical techniques. Like any other aspect of health, consistency is key. By practicing exercises like Kegels, focusing on your cardiovascular fitness, eating a balanced diet, and using mental techniques like edging, you can train your body to last longer in bed. It’s important to remember that sexual performance isn’t a race, and the goal should be mutual satisfaction and enjoyment.

Building confidence, controlling anxiety, and practicing techniques to extend your endurance will contribute to a more fulfilling and enjoyable sexual experience for both you and your partner.

ALSO READ: 6 Advantages of Sex Before Marriage and Why It’s Good to Have Sex Before Marriage