How to Build Sexual Stamina

couple drinking coffee in bed

Although statistics show that the average man lasts about six minutes in bed, there’s certainly pressure on men to last much longer than that. Sexual stamina, in general, is a determining factor of whether or not an individual can please their partner in bed. With that said, women’s sex drive and stamina can also affect their sexual performance. 

Without further ado, here’s how you can give your sex drive a boost and strengthen your endurance.


Exercising, in general, can help both men and women be more skilled in bed, whereas kegels in particular target the pelvic region and do wonders to build sexual stamina. For men, kegels target the urinary sphincter, which is responsible for controlling when you orgasm. If you don’t last as much as you’d like to in bed, these exercises can increase your ability to delay ejaculation; you’ll be able to experience an immediate reduction in arousal the moment you put a pause on intercourse with your partner. This will help you last much longer in bed, and you can expect to see results in a matter of twelve weeks.

On the other hand, women can also benefit from kegels, seeing as these exercising can make vaginal walls tighter. This will make intercourse more pleasurable for both the woman and her partner. Kegels can also restore a vagina’s natural tightness after multiple births. On top of that, because these exercises target the pelvic region, women who do kegels find it easier to take control in bed for long periods of time.


Although sexual stamina is genetic, diet can immensely affect endurance. For one, tobacco and alcohol are two major contributing factors to low libido and poor sexual performance. They can drastically decrease a woman’s sex drive, while they can also cause premature ejaculation in men, and in some cases, can affect a man’s ability to hold an erection. If you’re a man struggling with poor sexual stamina, the renowned relationship therapist, Dr. Laura Berman, urges you to learn to increase your sexual stamina the natural way first, by eliminating all habits that may negatively affect your performance and libido. You should also eat a rich diet packed with antioxidants, seeing as this is one of the most effective ways of increasing stamina quickly along with exercises. Some antioxidants, such as quercetin, are known to target endurance and they’re found in broccoli, apples, and peppers, so make sure to include them in your diet!


If all else fails, or if you’re too impatient to wait for natural results, you can always opt for sexual enhancements. Male enhancements can provide you with immediate results, just make sure you consult with your doctor before deciding to take any supplements regularly, especially if you take prescribed drugs. Men can also opt for delay sprays, which can be applied ten to fifteen minutes before intercourse. These works by desensitizing the penis, and thus can make men last much longer in bed; however, they’re also notorious for reducing pleasure.

With that said, women may also opt for enhancement pills, which contain natural ingredients such as Ginseng root. This plant is known to cause sexual euphoria in women and it can drastically boost their sex drive. The herbs found in female enhancing supplements generally work by promoting blood flow to the reproductive system, and thus almost immediate results can be expected.


You should never expect your bedtime routine to last any longer than a few minutes if you and your partner get straight into sex without adequate foreplay. Discuss with your partner about what you like in the sheets, and give any fantasies that either of you has a try. Foreplay can increase sexual pleasure and provide you with the ability to last longer in bed, especially if your partner is used to being teased. This will give you the liberty to stop for a short foreplay break during intercourse whenever you feel close to climaxing.

There are natural methods one can employ to give their sex drive a boost and strengthen their endurance. Although sexual stamina is more of a concern to men, low sex drive can also affect a woman’s performance in bed. Leading an active lifestyle is the easiest way to make sure that your hormones are in check, and that your testosterone levels are high enough for you to have a healthy libido. But other than following a healthy diet, there are OTC treatments that individuals can opt for. Men can use delay sprays to control when they climax, while women with low sex drives may opt for female enhancement pills with natural active ingredients like Ginseng.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.