Stamina is a term used to describe many different things, but when we talk about sex, it typically refers to how long you can last in bed rather than your overall sexual performance. For an average man, this time usually doesn’t exceed six minutes, while it can take four times longer for a woman to reach a climax. As such, it’s not rare for men to be concerned about their sexual stamina and search for ways to increase it.
Fortunately, there are many things you can try if you don’t perform in bed as long as you would like. They include but are not limited to masturbating to enhance endurance, exercising to build up strength and flexibility, getting key nutrients like potassium and capsaicin, and allocating more time for foreplay.
Continue reading to learn what sexual stamina exactly is and find effective ways to improve it.
What Is Sexual Stamina?
Sexual stamina is the ability to last longer in bed. It’s usually measured in minutes and is the time that passes between the moment you start having sex and the moment you achieve an orgasm. Unfortunately, men are often condemned for their inability to last a long time in bed, especially if they’re trying to please a partner who has a much higher sex drive than them.
It’s important to note that low sexual stamina is not the same thing as erectile dysfunction (ED). ED is a condition that makes it difficult or impossible for a man to have an erection. If you have ED, you probably can’t last as long as you would like in bed because you can’t make your penis hard enough. However, if you can achieve an erection but still don’t last long in bed, it means that your stamina is low.
How Does Sexual Stamina Work?
Just like other physical skills, sexual stamina is something you can improve with training and effort. The ability to regulate your body’s sexual response is innate in every person. Plus, you can use various sex toys to stimulate yourself and achieve a long-lasting erection without premature ejaculation. For instance, even if you don’t know how you can use toys such as luxury silicone sex doll torsos, you can reap the benefits it has to offer if you follow the instructions provided by the manufacturer.
Still, you can obtain better control over your orgasms if you master the techniques of ejaculation control. Most men can control the timing of their ejaculations to some extent — when they masturbate, they can increase control over their orgasm and delay it. So even though they’re not having sex, they can train themselves and gain stamina.
When we talk about sexual stamina, different aspects are involved in it. First, certain physiological factors influence sexual stamina. They include:
- Blood flow to the penis. Blood flow to the penis is critical in achieving an erection and keeping it hard. If you have poor blood flow, you’re not going to be able to stay hard for long periods and might even suffer from ED.
- Pelvic muscles. A strong pelvic floor can help you stay hard for longer because the stronger your pelvic muscles are — the stronger your erection will be.
- Hormonal factors. Hormones play a role in regulating your erections and controlling your ejaculation. This is why taking some hormonal supplements can help you last longer in bed. However, they aren’t as effective as other techniques, so don’t rely on them exclusively.
Some psychological factors also influence sexual stamina, including:
- Anxiety and stress. If you’re nervous about having sex or stressed out, you’re going to have trouble lasting a long time in bed. In this case, it’s essential to relax, take your time, and enjoy the moment.
- Attitudes toward sex. If you’re ashamed of having sex or worry about performance, you will be less likely to last longer in bed.
- Lack of desire. If you don’t want to have sex, you won’t be able to last as long as you would like. This is why it’s essential to ensure that you have sex with someone who turns you on, who you love and trust.
- Low self-esteem. If you think you’re not a “real man” or your partner finds you sexually unattractive, you will definitely have trouble performing well. You can use masturbation to gain confidence and build your stamina.
Finally, other factors may influence sexual stamina, including:
- Anticipation and foreplay. Foreplay is the most crucial part of sex because it helps you stay hard for longer periods. The more you excite your partner, the more likely you are to achieve a satisfactory orgasm.
- Exercise and diet. Exercise helps you regulate blood flow to the penis and increases muscular strength. As such, it improves erections and helps you last longer in bed. A healthy diet also provides your body with necessary nutrients that affect your sexual stamina.
- Medications. Certain medications, such as antidepressants, can prevent you from having an orgasm. Furthermore, many drugs inhibit serotonin, which is a neurotransmitter that affects sexual function.
Effective Ways To Increase Your Sexual Stamina
There are many different things you can do to improve your sexual stamina. Most of them involve increasing blood flow to your penis, improving pelvic muscles strength, ejaculation control, and mental preparation. The following are some of the best ways to increase sexual stamina:
Masturbate Before Intimacy
If you want to last longer in bed, you should start practicing ejaculation control. The easiest way to do it is by masturbating before having sex with your partner.
It’s a good idea to masturbate every now and then to become more accustomed to the feeling of having an erection and delaying orgasm. If you have a high libido, you can just use your imagination and hands to stimulate your penis. Doing this will help you last longer when you’re having sex with your partner.
Eat Right and Exercise Regularly
To last longer in bed, you need to stay fit and healthy. You should follow a healthy diet and exercise regularly. By doing that, you will improve your muscle tone and lower your overall stress levels — making you more relaxed during sex and thus last longer.
Control Your Breathing
Controlling your breathing can also help you last longer because taking short breaths is often a significant factor in achieving orgasm too quickly. Similarly, one of the worst things you can do when trying to achieve an orgasm is holding your breath during intercourse. Doing so will only make it harder for your body to regulate itself.
Instead, it would be best if you breathed deeply during intercourse. It will allow your body to relax and release the tension that could lead to premature ejaculation. Also, it will help you maintain a good erection throughout intercourse, thanks to increased oxygen supply.
Final Word
For many people, sexual stamina is a crucial aspect of their overall sexual performance. When they fail to deliver the expected results, they may feel unimportant and even avoid having sex in the future. However, it doesn’t have to be the case.
If you don’t last as long in bed as you would like, you should definitely try these tips to increase your sexual stamina. You will also learn how to avoid premature ejaculation and improve your overall sexual experience by following them.
If you have any questions or concerns or feel like this has become a significant issue for you, consider scheduling a visit to a sex therapist. They will be able to identify the initial cause and suggest proper treatment methods for it.