How to Last Longer in Bed – Exercises & other Techniques


If there’s one bedroom topic that concerns men as much as size, it’s stamina — how long they can last in bed. The Internet is filled with solutions for those who feel like they don’t have enough lasting power. But only some of them are worthwhile. How can you tell which are worth your interest and money?

According to one study that measured the performances of 1,587 men, the average time a man can maintain intercourse without ejaculating is seven minutes. Men who suffer from premature ejaculation — a diagnosable condition — average two minutes. “Though not all men who want increased stamina would be diagnosed with [premature ejaculation], the treatment options are mostly the same,” according to Dr. Christopher Asandra, chief medical officer with NuMale Medical Center.

Which are worth your while, and which aren’t?


1. Biofeedback

Biofeedback is a method that trains the mind to better control the body. By becoming more in tune with the triggers that cause you to ejaculate too early, you may be able to better control them. Dr. Philip Werthman, urologist and director of the Center for Male Reproductive Medicine and Vasectomy Reversal in Los Angeles, CA, says this is a viable solution for some men.

2. Medications

Antidepressant medications known as selective serotonin reuptake inhibitors (SSRIs) can sometimes be used to treat premature ejaculation, says Asandra.


“Medications like SSRIs, such as Prozac, Paxil, and Zoloft, can delay orgasm in men, but they can also cause problems,” he explains. “These drugs take hours before they’re effective and can sometimes cause unwanted side effects like dizziness, drowsiness, erectile dysfunction, and decreased libido.”

3. Pelvic Exercises

According to Asandra, Kegel exercises may be able to help men as much as they do women. But they require a consistent commitment. They work by strengthening the pubococcygeus muscle.


“To do Kegel exercises, flex the same muscle you would use to stop the flow of urine,” he says. “Clench this muscle for 10 seconds, then release, aiming for at least three sets of 10 reps each day.”

4. Desensitizers

Desensitizing creams and gels work to lessen the sensations in a man’s penis. But most of these creams also desensitize the tissues in his partner. Asandra says there is one product he recommends, called Promescent, that absorbs well enough so your partner isn’t affected.


5. Adult Circumcision

A somewhat dramatic solution is adult circumcision, or the removal of foreskin. Circumcision can desensitize the penis. But if not done correctly, it could backfire. According to a 2011 studyTrusted Source, incomplete circumcision can actually cause premature ejaculation.

6. Weight Gain

A recent studyTrusted Source found that men with a higher body mass index (BMI) lasted longer in bed than those with lower body fat and weight. As BMI increased, according to the study, the number of people with premature ejaculation decreased. Those who were overweight lasted an average of 7.3 minutes. But don’t go stock up on pizza and beer just yet… this study was limited to 200 men and relied on self-reporting. Not to mention…

7. Weight Loss

A greater amount of evidence suggests that being overweight or obese could make your sexual stamina worse. “Since most American men over age 40 are overweight or obese and we know that obesity, high blood pressure, and diabetes are major causes of erectile dysfunction, then treating the underlying problem may be beneficial,” according to Werthman. This is particularly true for men suffering from clinical premature ejaculation or other forms of erectile dysfunction — not just those seeking to win an award for performance.

8. What You Eat

If changing your diet allows you to lose weight, it could be worthwhile. But Werthman says some specific foods can increase the amount of free testosterone in the body, which is necessary for healthy erectile function. “Certain foods like fenugreek can increase free testosterone,” he says. “As a matter of fact, fenugreek is the source of the compounds called Testofen, found in many over-the-counter supplements.”

9. Sex Toys

Sex toys give a person with premature ejaculation a different way to practice controlling their orgasm. They can try masturbating with sex toys alone, then stopping stimulation right before orgasming. After waiting for a few moments, they should try again.

Sex toys can also increase the pleasure of a partner, especially if it is impossible to have penetration long enough for them to orgasm. For female partners, a person can try stimulating the clitoris during intercourse, then using a vibrator or other sex toy to help them orgasm.

Lifestyle Adjustments 

A healthful lifestyleTrusted Source may improve a person’s sexual function. A 2020 studyTrusted Source notes that both physical factors, such as obesity, smoking, and substance abuse, and psychosocial factors, such as stress, anxiety, and depression, can harm sexual function.

Taking the following steps may help a person achieve a more satisfying sex life:

  • Avoiding recreational drugs
  • Quitting smoking, if a smoker
  • Moderating alcohol intake
  • Exercising regularly
  • Following a balanced diet
  • Using stress management strategies, such as meditation, yoga, and mindfulness


A person can try many techniques and methods to last longer in bed. These can involve adopting a healthful lifestyle or incorporating foreplay, sex toys, or new sexual techniques into sexual activities.

However, if premature ejaculation continues and begins to cause distress or make sex difficult, it is advisable for a person to see a doctor for help. If necessary, the doctor can make a referral to a urologist or sex therapist.