How To Increase Sexual Stamina Naturally For Men? Best Way

How To Increase Sexual Stamina Naturally For Men

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How to increase sexual stamina naturally for men

Everyone wishes to be the best lovers to their partners. If you are here, you certainly want to make sex pleasurable for both of you and your partner. An intense long lasting sex can add a lot to the intimacy to your relationship. Infect good sex is one of the most important aspects of a healthy relationship.

Well, you may say it’s good already but what if you can go from good to great and great to god! Yes, it is possible to become a sex god to your partners by improving different aspects of your sexuality. It includes gaining more knowledge, learning about your and your partner’s body, fine-tuning your sexual health, and implementing your knowledge in your everyday sexual encounters. 

Many of us have the misconception that our sexual abilities are inherited by our genetics and there’s nothing we can do about it. But, it’s just total bullshit. Everyone can improve their sexual prowess and become the best of the best in the bedroom. Sex is not a phase in our lives, it is a journey and adventure. So, it is possible to sexually upgrade yourself at any stage of your life and keep doing it as long as you live!

And, we are here to help you with all you need to know about sex and achieve sexual mastery. So what are you waiting for? Let’s get started with the best ways to increase sexual stamina naturally!

So, what’s the deal with sexual stamina? & Why do guys worry about it so much?

Sexual stamina is a guy’s ability to perform during sex. Simply put, the longer a guy can last in bed before reaching orgasm the stronger is his sexual stamina.

But what if you come too early? It’s a common thing guys worry about along with the size of their penis. It’s estimated that the average man lasts about six minutes before hitting the big ‘O’. Women on the other hand take a little longer to reach orgasm and also they are more capable of reaching multiple orgasms.So, you want to make her come and make her come more than once! But, is it possible to last as long as you want in bed? Well, yes, Of course!

As naturally, women have the ability to have multiple orgasms, guys too have the ability to last as long as they wish and have multiple orgasms. It’s just that our current lifestyle, habits, and sexual understanding have so many flaws in it. We have lost the ability to enjoy sex and make it pleasurable for our partner as well. So, how to get back your sexual stamina naturally? Let’s get started!

20 ways to improve sexual performance


1. Get more exercise

Getting regular exercise is one of the best ways to boost your sexuality. Exercising not only makes you look sexually attractive but also raises your testosterone levels. As a result, your energy levels and drive for sex improves. You start to feel more confident as you gain more flexibility.

Oftentimes, only doing regular exercises can solve all of your sexual issues. It is therefore the best way to gain sexual performance and stamina. But one thing to keep in mind is that you must be consistent to actually see the difference. 

It is important to start it slow though, if you do too much exercise it will exhaust you and rather decrease your stamina. You need a balance of great cardiovascular activity along with the strength to become awesome in the bedroom.

Exercise like walking, running, skipping or swimming is best for improving your cardiovascular health. Lifting weights has a very direct effect on raising testosterone. Also, study shows that combat sports like jiu-jitsu, kickboxing or wrestling that spikes the adrenaline, affect your testosterone level in a positive way.

2.Eat libido-enhancing food 

Our sexual health has a great dependency on the food we consume. A healthy diet is a must to avoid any kind of sexual dysfunction issues and increase sexual stamina naturally. Fresh fruits and vegetables contain antioxidant quercetin which plays a role in increasing sexual endurance.

It’s helpful to your bedroom performance if you include Omega-3 fatty acids in your diet. It’s a great food for improving heart function and preventing heart diseases. They can also lower aggregation, and enable coronary arteries to supply more blood flow to the heart.

Fatty fish like tuna and salmon, are great sources of omega-3 fatty acids. Also, Oysters, Avocados, Olive oil are easy sources of Omega-3.

Also, some foods have direct aphrodisiac effects. L-arginine-rich fruits like watermelon, pomegranate have always been used as natural aphrodisiacs by men. So, it’s a great idea to include these in your regular diet.

in terms of regular drinks, you can include aloe Vera juice, banana shakes and coffee as all of them help to regulate your body’s sexual function in different ways. 

A study done by researchers from the University of Texas Health Science Center at Houston has discovered that men who drank one or two cups of coffee regularly were less affected by problems like erectile dysfunction.

3.Quit smoking

This is vital for your sexual health. If you are a smoker and having sexual problems you can rest assured that most of those are happening because of smoking. There is numerous study that shows that smoking can directly affect men’s sexual health.

Smoking inspires the formation of plaque in the blood vessels and increases the chances of cardiovascular disease. And low cardiovascular health equals to low stamina. Smoking significantly lowers your libido, hampers erectile functions, causes erectile dysfunction and premature ejaculation. The possibilities are endless! 

So, it is vital for your sexual health to quit smoking and all other forms of nicotine intake once and for all. 

4. Manage anxiety and stress

It’s important to be relaxed and stress free while having sex. It not only makes the experience enjoyable for both of you but also helps you to last longer. Worrying about your sexual performance is known as performance anxiety and it is a major cause for problems like erectile dysfunction and premature ejaculation. 


In primal times men did not get much time to enjoy sex, so they had two basic instincts, either they had to do it fast or if there was a threat they had to be ready to face it without having their boners up! 

So, if we feel any amount of stress or anxiety while having sex we are bound to experience erectile dysfunction or premature ejaculation! It’s our body’s natural response. 

If you are dealing with a lot of stressful situations on a regular basis your libido will drop and your stamina will drop too. So, try to cut off the stress out of your life and your bedroom and you will be happy to see the changes! Talking to your partner about your worries and anxieties can be a good start. 

5. Spend some time on foreplay

When it comes to sex it is not just about penetration. A great sex involves a lot of physical and psychological factors. Great sex includes deep emotional connection, psychological and physical stimulation. All of this can be achieved by doing a proper amount of foreplay. 

Unfortunately, most people pay very little attention to foreplay. But, foreplay can help to delay a man’s ejaculation time. It also helps women to reach orgasms more easily.

Foreplay also helps to improve emotional connection and reduce stress and anxiety while having sex. It is very important to relax and enjoy the time prior to penetration to last longer in bed.

6. Manage chronic health problems

Sexual problems are common and almost everyone faces them from time to time.But it is a matter of concern if you are facing sexual issues for quite some time. It can come off as a sign that you might not be taking proper care of your health. 


Oftentimes chronic diseases can have direct relation to reduced sexual desire and performance. So it is essential to maintain a sound health and manage chronic health issues. If your body is functioning properly your sex organ is bound to do the same.

7. Stop or reduce drinking alcohol

Drinking too much is never good for health in any way. We all know that alcohol has detrimental effects on our love-making abilities. Although, in some cases, alcohol may help to reduce some inhibitions and give more confidence to engage in sexual acts.


But,too much alcohol can reduce blood circulation in the body, negatively affect cardiovascular health, cause anxiety and depression. Ultimately it destroys your health and sexual wellbeing.So,it is best to minimize the intake of alcohol to increase your stamina.

8. Pay more attention to your partner

Oftentimes we focus on our own pleasure too much. It is natural for us to get too immersed in our own bodily feelings and this can also quicken the ejaculation time.

So, sometimes focus on your partner’s needs, spend more time on foreplay, and maybe spend some extended time on giving her oral pleasure.

Arousing her by extending foreplay will make your job easier. And ultimately you will be giving her a feeling of completeness even if the intercourse time is not that long.  

9. Find out the position that makes you last longer

Each person responds to sexual stimulation differently. It is both psychological and physical. So, if you are trying to achieve better endurance in loving try to find out the position that is less stimulating for you.


Many feel that the women on top positions help them to last longer as it gives less physical stimulation. But, due to the impact of visual stimulation it can be hard for some. It totally depends on the individuals. It is best that you figure out what works best for you. 

Also if you learn more about different sexual positions it will be more fun for both of you. If one position gets overstimulating for you, you can pull out, change positions and start again. It is always helpful if you bring variety in the ways you have sex. 

But try to pay attention to how your partner is responding though. Because changing positions too often can distract them and make it even harder for them to reach orgasms. So, you need to make the transitions smooth and enjoyable for her.

10.Alternate and customize your thrusting patterns

Switch-up positions is great but the way you go in and out is also important. The way you thrust decides how fast you will reach orgasm. Most guys try to go hard and fast from the beginning of penetration. It might be enjoyable but it can also tire you out and make you come quickly.


If you set the pace too high from the very beginning and suddenly slow down it may lose the rhythm . Always keep in mind that the whole process of sexual arousal and stimulation builds up gradually and therefore it works best if you gradually increase your pace.

Also, adjusting the depth of your thirst will give you more control over your climax. So, if you master the techniques of mixing up your thirsting patterns and sex positions you should be able to double your duration. 

11. Get quality sleep

If you stay awake watching Netflix, scrolling through social media or playing games you should try and give it a second thought because lack of sleep gradually diminishes your libido. Study shows that proper sleep is necessary to perform better in bed. Many sexual problems are associated with lack of proper sleep.


An extra hour or two of sleep can help you maintain better quality erections and give you more stamina. But don’t expect to see a spark in your libido right after one night of proper sleep. You need to maintain a proper sleeping habit on a regular basis to get back your “mojo”.

12. Make Yoga and Kegels a regular habit

Along with regular physical exercises you can incorporate exercises that are specially targeted to improve sexual functions of the body. Learning to do certain yogas can significantly improve your sexual functions.


Regular yoga helps to balance out the hormone levels. If you have any hormonal deficiency doing daily yoga can help greatly.You can try the following yoga poses to boost your sexual stamina. 

Apart from yoga, you can do  Kegel exercises to gain additional control over ejaculation. Kegels are the holy grail of sexual mastery. If you wish to experience multiple orgasms as a man and have orgasms without ejaculating Kegel is a must for you. It is a simple exercise and can be done anytime. With regular practice, you will be surprised by how much control you have over your erections and orgasms! 

13. Use A Thicker Condom

Although this is not a natural remedy, we had to include it as condoms are an inseparable part of our sexual activities and just doing a little adjustment with it can prolong your bedroom sessions. So, this is just a little secret trick you can hide up your sleeve.

Condoms can help to desensitize your penis. Some guys fail to last long as their penis is too sensitive. If you are too sensitive you can use thicker condoms. When buying condoms go for the “extra strong” or “extra safe” ones. They are usually the ones that are thick. Many guys even wear two condoms at once. Also, there are condoms with desensitizing lubes to make you last longer. Pick the one that suits you best!

14. Train in your Solo Sessions

Sex is a sport and you need to train to give your best performance. If you want to last longer you need to understand how your body responds to sexual stimulation. Solo masturbation is a great way to sharpen your knife. 

If you naturally reach orgasms earlier than you expect you can train yourself to last longer while masturbating. Every time you masturbate try to prolong the session.

But, make sure you don’t use porn while doing it. Watching porn while masturbating has a negative effect on the brain’s sexual response. So, try to do it alone.

15.Try the start-stop technique

The start-stop technique is one of the best solutions to control premature ejaculation. The start-stop technique can be done while masturbating solo or with a partner. It is done by stopping sexual stimulation when you are about to reach orgasm.


The main goal is to understand your point of no return and arousal levels. When reaching that point you stop, rest for a while, maybe for 30 seconds, and start the stimulation again. By doing this, you will learn to understand how long you can last before reaching orgasm. You will be able to consciously avoid getting past the point of no return and ejaculate. 

With some practice, you will learn to avoid reaching climax too fast and also understand that you are reaching the end. Then you can just change your position or use Kegel to hold back from spilling out. 

16. Act like the alpha male 

A lot of our sexual traits are inherited by us from our ancestors. In prehistoric times we moved in groups and the alpha male was the one who had to lead, who had to take the risks, and who got to have sex the most. These abilities were naturally supported by the male hormone testosterone. Testosterone is the hormone that makes a man.

So to perform better in the bedroom you need to have a proper amount of testosterone in your body. Interestingly, studies have found that men who tend to act like alpha males, lead and take risks automatically produce more testosterone than the others. And if you start doing things that involve taking risks, making critical decisions, and push yourself to the edge you start to produce more testosterone naturally and become the alpha male.

This doesn’t mean you have to act cocky and force yourself to take in charge of every situation. You can simply start by playing sports, learning martial arts, and starting small entrepreneurial ventures. Try to incorporate more leadership qualities into your character.

17. Address relationship issues

Our sexual experience depends largely on the quality of relationships we have with our partners. If a man feels underappreciated by his partner or gets criticized for his actions. It is natural for him to experience sexual dysfunction issues. He may not realize the actual reason though as these things work on a subconscious level. 

So, it is a must to work on the relationship challenges. Communicating and sharing how you feel about certain things can open up a lot of space for both of you. If your partner truly cares about you this type of loving, open-minded communication will only make things better. If you are having too much trouble deciding where and how to start you can get the help of a sex therapist.  

18. Practice mindfulness

Mindfulness is a form of meditation. It is the practice of being in the present moment.

Mindfulness can bring massive changes into your life.

It can give you a more immersive sexual experience and forget about all the other distractions, worries, and anxieties. According to a Research published in 2017 daily mindfulness-based therapies can help to stay more present during sex, it can significantly improve negative sexual patterns and enhance sexual relationships.

It will wash away your performance anxiety and lack of confidence completely.

As you relive stress your body will start to regulate sex hormones and your sexual health will improve automatically. So, mindfulness is a must try.

19.Try a herbal remedy

It’s not easy to get all the nutrition necessary for an optimum sexual health. Although it is possible to get most of the things from your regular food, it can be a real hassle to maintain it every day. 

Therefore it is best to try out regular dietary supplements to boost your sexual health. As herbal supplements do not have any side effects they are safe to use. But it is important to choose the right kind of product. Herbal supplements are mostly known as enhancement pills as they help to enhance your erection and stamina. But it is important to choose supplements that use all-natural ingredients only. For example, supplements like VigRX Plus, Extenze, Prosolution plus use natural ingredients in a combination that they effectively help to boost sexual functions in the male body.

20. Talk to a doctor

It is best to find natural solutions for your sexual stamina and dysfunction issues. Because most of the time they are really not that serious and minor adjustments with daily habits and lifestyle choices can completely cure them. 

However, If you are greatly suffering from a lack of stamina, erectile dysfunction or premature ejaculation it is best if you consult a real doctor. 

There are many drugs like Viagra and Cialis that can help to improve sexual problems like weak erections or erectile dysfunction. These drugs may come with some side effects but they are effective as an immediate treatment.  

On the other hand, for premature ejaculation, your doctor may prescribe you antidepressants like escitalopram (Lexapro), sertraline (Zoloft), or fluoxetine (Prozac), which are commonly used as PE treatments. But these can sometimes lower your libido so they are not very popular amongst patients. 

Final Thoughts

Obviously having low sexual stamina can negatively impact your sex life and your confidence.

This lack of confidence most of the time leads to other sexual dysfunction issues which can be purely psychological.

But, if you follow the tips we have discussed above we can guarantee that you will be able to overcome your sexual problems once and for all.

Boosting sexual stamina is all about improving your overall health and lifestyle. But it takes some real effort and dedication.

Needless to say, your sexual stamina surely plays an important role in your relationships, good sex is the fuel that keeps a romantic relationship fresh and exciting. So, we highly encourage you to try out these methods and see the changes yourself!


Researched and Written By

James Johnson, PhD
James Johnson, PhD

What excites me most about research is the opportunity for the work that I do to make a positive impact on the society. It is thrilling and energizing to know the that my research can help to so many people. I am James Johnson a full time researcher of Cellular & Molecular Biology at Vascugen and founder of Best enhancement. I have been writing on different aspects of sexual and physical health and well-being. I am passionate on researching and studying different male female health conditions, sexual issues and their forefront solutions.

Medically Reviewed By

Dr,Richards NMD
Dr,Richards NMD

Dr, Calvin Richards NMD honorable medical reviewer and consultant at he is an experienced naturopathic doctor with a demonstrated history of using integrative medicine to achieve health care goals. Skilled in primary care with robust utilization of conventional medicine and evidence-based natural medicine such as botanicals/herbs, nutrition, and nutraceutical.

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