How To Increase Stamina In Bed Without Pills – 23 Ways For Sex Endurance

To ejaculate fast in sex is a real embarrassment for men. Not being able to last longer in bed has been a common issue for the majority of males around the world.

There are many underlying of causes with this sex problem such as biological, mental, emotional, or psychological factors. Some dudes don’t even know how they suffer and how to solve them.

Many men are usually frustrated when they cum fast and think it’s the end of their relationships. In the US alone, more than a third of males have troubles in their sex life.

There are several techniques to increase your sexual stamina so you can hold it longer, if better, reach orgasm together with your partner.

There’s no good feeling than to see your girl in bed, ‘so satisfied’ with your time together.

Do you want to know how you can improve your staying power in sex?

Read on to learn more.

How Can I Increase Sexual Stamina

Can you increase stamina naturally? This is a pretty common query since most men think you need pills to have endurance in sex. However, taking meds for stamina is not the case all the time.

Also, stamina can have a whole different meaning when it comes to sex, quite different than having endurance in sports or physical activities.

When it comes to sexual stamina, wanting to increase it generally refers to many things.

It means being sexually aroused, having a hard boner, being able to hold an erection while penetrating, and being able to hold ejaculation as long as you want to sexually satisfy your partner.

However, if you finish fast and are not satisfied with your sex performance, chances are you have premature ejaculation.

Men generally cum between five to ten minutes on average, though those with extreme PE can ejaculate really quick, some in as little as a minute of sex activity.

Women on the other hand reach their orgasm longer, about 20 minutes. This becomes a huge problem if men can’t satisfy their partner.

If you’re like other guys who can’t experience a good night of sex as they like, here are best strategies you can follow to enhance your sexual vigor.

Cardio Exercise For Better Sexual Performance

One of the best ways to boost sexual stamina is by improving your overall physical endurance through exercises and workouts.

Having a stronger body can generally help you last longer in sex, as this allows you to not lose your breath. Sex usually increases your heart rate.

So, keep your heart in shape by doing cardio exercises like running, cycling, and swimming to break a sweat.

Health and wellness professionals generally suggest that you train to be able to climb two flights of stairs (two floors) without heavy breathing to build sexual stamina in lovemaking.

Manage Stress & Anxiety

Just think about this, would you feel aroused when you’re all antsy? Almost all people have to deal with stress one way or the other. However, the ability to deal with tension so it doesn’t spill over to your sex life can be a huge deal if you want to have good stamina in the bedroom.

The worst part of having stress is that it can lead to performance anxiety. In published posts from scientific literature, this anxiety leads to sexual dysfunction.

Evidence shows that stress affects the quality and length of erections, while also having effects on how long you ejaculate.

Stress and anxiety also raise blood pressure. It also lowers your libido and sexual stamina, which are causes of issues like premature ejaculation and erectile dysfunction. Manage stress with things that help you relax like a warm shower, massage, or even as simple as regular short naps.

Get Plenty of Sunlight

Getting sunlight outdoors can also boost sexual health and ardor.

Letting your body bathe in the sun naturally increases your vitamin D levels. This is linked to high levels of sex hormones for both men and women.

For men, having a regular dose of vitamin D significantly increases testosterone levels.

Though taking Vitamin D supplements can also help, especially for those who work indoors and can’t have a dose of sunlight, try your best to get Vitamin D from the sun as it is still the most potent.

Eat Healthy Foods

You can likewise build sexual stamina by eating healthy. Having a balanced diet is essential and beneficial for your sexual health.

Try to have plenty of grains, lean meat, fruits, and vegetables in your meals. This can help you stay healthy and improve your mental and physical stamina.

Studies suggest that having a healthy diet can enhance sexual function as it helps you maintain a healthy weight.

Also, it can boost your cardio health, which as previously mentioned helps you build your sexual stamina.

The American Heart Association recommends a diet of nutrient-rich foods, with a variety of fruits, veggies, whole grains, low-fat dairy produce, nuts, legumes, and lean meat.

On the other hand, try to avoid or lower the consumption of foods with salt, sugar, or saturated fat.

Omega 3 Fatty Acids

Take foods packed with omega-3 fatty acids such as walnuts, mussels, flaxseed, avocados, chia seeds, hemp, kale, spinach, tuna, and other oily fish.

Omega-3s are good essential fatty acids that help you balance sex hormones, which then improves your sex drive and increase your sexual stamina.

This healthy fat increases blood circulation and can increase your mental acuity, provide good sleep, boost immunity, and most importantly help protect your heart.

Having a healthy heart allows you to feel more vigor, where you can go further when you “jump on a woman’s bones”.

Drink a Cup of Coffee

A study by the University of Texas says that those who drink coffee regularly most likely don’t show ED symptoms compared to those who refrain from coffee.

It recommends that you start your day with a cup of joe to perk your blood circulation and enhance your mood for the day. Limit coffee to 1-2 cups a day and not later than 4pm.

In another medically reviewed study, it shows that the tasty brew allows the arteries in the penis to relax, which then increases the blood flow for a longer and harder erection.

There are also other benefits of coffee such as boosting your metabolism, helping you lose weight, and burn extra fat. Coffee also helps you stay focus, which allows you to last longer in the sheets.

Quit Smoking

Smoking cigarettes leads to heart-related problems which cause erectile issues, impotence, and sperm count.

The same thing can be said on vaping as studies show that any nicotine can diminish sexual arousal.

In general, cigarettes are bad for your health and can hurt your sexual prowess. Smoking restricts the blood vessels, which makes it harder for males to get an erection and to have lasting ejaculation.

A 2015 analysis from 13 studies found a correlation between smoking and sex performance. They found that quitting smoking can most likely lower erectile dysfunction while improving sexual vigor.

Andrology Institute of America director Panayiotis M. Zavos, Ph.D. says that smoking has a direct negative effect on a man on every level and more than anything affects sexual health. They found that smokers have sex, less than six times a month, while non-smokers have sex twice as often.

The difference is significant in couples actively trying to make a baby. The research shows how tobacco use negatively affects men’s sexual endurance. They found that when a man’s ability to perform well in sex decreases, his appetite for sex follows.

Limit Alcohol

Individuals have different tolerances in alcohol. However, studies have shown that alcohol has an effect on male sexual performance.

Excessive alcohol before sex can particularly dull your sensation, making it hard for you to be stimulated and aroused.

Alcohol also narrows the blood vessels, which have been known to cause impotence.

Work on Foreplay

Many men still think penetration is the most important thing in sex. This is not the case as foreplay plays an integral part to make you last longer and can help a woman achieve multiple orgasms.

Integrate foreplay that includes hugging, touching, stroking, rubbing, kissing, fondling, necking, cuddling, and oral sex. These can enhance both of your sexual experiences and extend the time during sex.

In a 2017 study, 36% of women found clitoral stimulation through cunnilingus, fingering, and pussy rubbing as sexually satisfying to the point where they get many orgasms. On the other hand, only 18% found penetration as paramount every time they have sex.

Passionate kissing and caressing can help increase sexual stamina as you don’t rush into intercourse.

Start Stop Method or Edging Method

Another popular technique to increase endurance in sex is the ‘start-stop method’. This works by stopping the sexual stimulation just before you cum. You then pause and wait for the arousal to subside before you start with stimulation again.

Using this technique requires control as you need to stop any sexual activity as soon as you feel you’re nearing ejaculation. As soon as you stop, take a couple of deep breaths, then slowly start building the arousal again through touching, kissing, oral sex, and penetration.

Working on the ‘start-stop method’ builds sexual stamina and helps you delay ejaculation as much as you can. It trains your mind and body to be comfortable and not rush in different phases of arousal.

Squeeze Technique

If you want to have longer sex time, also try the “squeeze technique”.

To perform this method, during sexual arousal, notice as you come close to climax. Stop stimulation, penetration, or activity in the penile.

Then start squeezing the penis frenulum for 15-20 seconds. The frenulum is where the head (glans) meets the shaft. Apply firm pressure until the climax or urge to ejaculate subsides. Perform a firm, but not a very tight squeeze.

When you’re ready, stimulate yourself again at a slow pace to help you reach climax.

Get Regular Sleep

There’s a link between sleep and sex. Oftentimes, having a healthy sex life would lead to quality sleep and vice-versa. If there’s a problem in sleep like sleep deprivation or insomnia, it leads to anxiety which then causes sexual dysfunction.

If you lack sleep, your brain releases cortisol instead of good hormones like testosterone and estrogen. This hormone level shift can lead to erectile dysfunction, impotence, infertility, low sex drive, low energy, and no sexual stamina.

This is the reason why those who arrive tired from work have no interest and not in the mood for sex. In 2015 medically reviewed by written papers at the University of Michigan Medical School, they found that those who have good long sleep are more interested in sex the next day.

According to National Sleep Foundation, to prepare your body and mind for the best sex, get good quality sleep for 2-3 days.

Sex Positions

Men should go for sex positions that allow shallow penetration and not as physically tiring. Try sex positions that require steady and slow movements, instead of quick rushed sex.

Consider the following positions for you to have better sexual performance in bed:

Spooning. Lay on your sides, with you behind your girl. Lower your pelvis and enter her behind, but penetrate in slow, grinding motions.

Side By Side. Also, lay on your sides, but face each other. Quite similar to spooning but upfront. Penetration should be in slow movements.

Modified Doggy-Style. Have your woman start with a regular doggy-style stance, then have her slowly lower her body down so she lay fully on her stomach. Lay down on top of her, then penetrate in slow shallow thrusts.

Woman on Top. Lay on your back with a pillow under your head. Then have your girl straddle you with her legs, easing your penis in her vagina. Have her legs on your side, then let her lean forward so her body weight is on you. Let her rock slowly moving her in circles or back and forth.

Sitting. Sit on the bed, sofa, or chair. Your girl will wrap her legs around your hips, and her arms around your neck. Another variation is for her to face away from you.

You can change positions after a minute or so. Take this opportunity to take a break, adjust the pace, or apply the ‘start-stop method.’


You may not know it but your discovery of self-pleasure can improve your endurance in sex. Masturbation can help build up sex stamina by releasing up any pent-up tension.

It can also provide practice of other techniques like the “start-stop method” or “squeeze method”. Though having sex is the best way to practice such strategies, masturbation can help you train your longevity in case you have no partner at a particular time.

Keep in mind that you may have built some masturbation habits in your teens, so you would have to train yourself again to build that stamina.

Here are some suggestions you can do when you masturbate:

  • Switch the hands
  • Try different types of strokes like up-down, twisting, rubbing
  • Try masturbating standing, sitting, lying down, bend over, leaning on wall
  • Use one hand on your cock and the other hand to play with your balls
  • Practice gyrating your hips to simulate penetration
  • Stimulate your prostate for added orgasm
  • Use male sex toys like Fleshlights, sex dolls, or sex pillows to enhance pleasure

Kegel Exercise

The Kegel Exercises are one of the approved methods for building sex stamina. Named after Dr. Arnold Kegel, it’s an exercise to strengthen weak pelvic muscles.

After some studies, these pelvic exercises are said to improve sex longevity in men. To perform Kegel exercises, you need to do contractions of your pelvic floor’s pubococcygeus muscles.

The pelvic floor muscle is found at the bottom of your torso, a “small muscle hammock” between your pubic bone (in your front), and your tailbone (in your back).

You can feel these pelvic floor muscles contracting when you stop the flow of urine or when you stop passing gas.

How to do Kegel Exercise? Here’s a simple ways to do Kegel exercise.

Sit comfortably in a chair or lie flat on on the floor. Now, tighten and hold your pelvic floor muscles for 5 seconds. Then release and rest for 10 seconds. Repeat 10-15 times. Do it twice a day.


Another way to improve sexual stamina is by meditation. Research found out that mindfulness can help you become more confident in the bedroom, feel more closer to your partner, boost your sexual desire, increase lubrication, and have better orgasms.

Studies have seen the correlation between meditation and sexual experiences. In a 2018 study, those who meditate tend to have better sexual function than those who do not meditate.

Meditation is one of the most powerful stress-reliever, so it makes sense that it can increase sexual stamina, boost endurance and improve sexual vigor, as minimizes or eliminates high cortisol and adrenaline.

Listening to Music

You may not know that as simple as listening to some music can bring you (and your lover) into a good mood for an awesome nooky.

There is evidence that says a lot about the link between music and sex.

A medically reviewed study of neuropsychologist Dr. Rhonda Freeman says that music has effects on parts of the brain namely: the bonding system, the pleasure system, and the limbic system(which processes emotions).

A study in McGill University says that music releases dopamine, a “feel-good chemical,” which also happens in sex.

Psychologically, the brain responds more positively to soft, lower volume, good rhythm, and melodic tunes. You can set your playlist to easy listening music from the ’60s, ’70s, ’80s, and even some R&B.

Breathing Exercises

You can likewise improve your stamina in sex by doing breathing exercises. This allows you no to lose breath while you make those thrusts.

It can also help bring more oxygen-rich blood to your muscles, thus helping you perform different sex positions for your and your partner’s satisfaction and pleasure.

Performing deep breathing techniques likewise helps you lower stress. It lowers the heart rate, expands lung air pockets, and improves blood circulation while boosting your stamina.

Breathing exercises for stamina:

  • Exhale with an open mouth, through a count of four, then close your mouth.
  • Inhale through your nose through a count of four.
  • Hold your breath for seven counts.
  • Exhale through mouth completely to count of eight.
  • Repeat 3 times.

Breathing during sex:

  • Be conscious of your breathing when having sex.
  • Align your breathing with your sex partner, so both of you are in sync
  • Avoid rapid inhales and short breathes.
  • Just be calm and not rush your breathing

Sex Toys

Another option to increase sex stamina is by using sex toys. In fact, sexual therapists and doctors recommend specific devices to help with sexual problems like premature ejaculation, penile sensitivity, and erectile dysfunction.

Here are some sex toys you can try:

Cock Rings. Also known as constriction rings, can help you maintain a hard erection longer, while also delaying your ejaculation.

Male Vibrators. There is a range of male vibrators like Fleshlights and pocket pussies available that can stimulate nerve endings of your penis for a hard boner. These sex devices can likewise help you train your endurance. It comes in a variety of designs, speed, texture, and functionality.

Penis Pumps. Penile suction devices or penis pumps have been popularly used for penis enlargement, but it can also help you get a hard penis and maintain an erect cock longer, while also building your stamina.

Thicker Condom

Using a thick condom can likewise help you prolong the time you cum during sex. Some condoms contain benzocaine, which is also found in desensitizing products that help curb early ejaculation.

Some condom brands have different designs and textures that help decrease the sensitivity. The special condoms are often covered in smooth lubricant, for more pleasure to you and your partner.

Sex Pillows

The body can easily get tired in certain positions during sex. When you get tired, chances are you’ll not be able to go far. That means you’ll lose an erection or you just shoot your cum as quick as you can.

Sex pillows are different from normal pillows and they designed in way to help couples perform sex positions without the strain.

The wedge ramp and cylinder shape are two of the most common types of sex pillows. These special love-making pillows provide support and stability to you and your partner’s shoulders, back, hips, and legs.

For you and your partner to hold a position for an extended time, it’s easier to sexually perform if your body is stronger and not suffering from fatigue.

You would need support in the body so it enhances your mobility and maintains a steady pace. Using a good, high-quality sex pillow can improve your stamina and provide you more endurance.

Desensitizing Creams, Sprays, Gels

There are also topical types of treatment you can use to delay orgasm and prolong sex. These products include desensitizing creams, sprays, and gels. These products work like a local anesthetic to your cock. It helps lessen the sensation and sensitivity of the penis, thus helping you last longer in bed.

In one study, a PE spray applied 5 minutes before intercourse allows the male participants to control their ejaculation, while also boosting men’s sexual pleasure and satisfaction.

A 2017 article also found that different delay sprays made similar effects, where it increases the time of a person’s ejaculation. Just follow a certain product’s instructions and recommendations.

How to use delay sprays, gels, creams?

To use spray, creams, or gels; just apply them onto the penile head, shaft, and base of your cock.

Allow the product to be absorbed into the skin. It can be applied 5–15 minutes before sex.

After the sexual intercourse, you can wash off to remove any after-effects or sensations.

Sexual Therapy & Counselling

If you experience extreme PE, you may want to consult a sex therapist. They can help you in behavioral counseling while providing you professional guidance on the best methods and strategies that you can do to improve your sex life.

It may also help if you and your partner go to a consultation. Most men find it hard to open up to their partners, thus it’s recommended to seek the help of a sex therapist together.

Most therapists noticed that men’s concerns on stamina in sex actually come from worries about not meeting expectations in the bedroom. When they’re able to talk with their partner, endurance is not a problem at all.

Consulting with a sex therapist together allows both of you to address sexual concerns that neither of you might want to talk about when in bed.

Sexual therapists are skilled counselors where they can guide you in the right direction, offer support and check progress on those experiencing problems in sex. They can provide specific exercises to increase feelings of desire and intimacy.

What Should I Eat To Last Longer In Bed?

Are there natural foods to help you last longer in bed? What home remedies to stay hard and have a longer sex time?

Stamina in sex encompasses many variables such as breathing, blood circulation, strength, endurance among many others. However it’s more important to have a healthy and nourished body to help you go further in the sack.

Here are several foods that can boost stamina and improve your overall sex performance:

  • avocado
  • apples
  • pineapple
  • watermelon
  • nuts
  • legumes
  • grains
  • lean meat
  • salmon
  • chicken
  • eggs
  • milk
  • tomatoes
  • onions
  • garlic
  • spicy foods
  • peanut butter
  • dark chocolates
  • green leafy vegetables


If you tend to come early, you may need to look deeper to know the causes of the problem.

It may also help to talk to your partner to know their needs, quirks, and desires.

As always, consult with your doctor for guidance and specific methods to overcome sexual problems.


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Armando Reyes
Armando is a modern day Casanova. He loves to seduce women and bed them. He had monogamous relationships as well as going to swinging parties. Armando has tried and tested many tools to enhance his sex life. Now he is here to enlighten you on how you can have a steel hard pipe on your command.