9 Ways to Improve Male Sexual Performance

Lasting longer during sex can enhance your pleasure — and that of your partner. Explore several practical strategies to build sexual endurance while improving overall health.

Although many male enhancement supplements exist, there are straightforward techniques to maintain firmness and extend duration without a trip to the drugstore.

Remember that erectile function depends on healthy blood flow. Studies indicate a direct link between hypertension and erectile dysfunction (ED), so caring for your cardiovascular system matters. What benefits your heart usually benefits your sexual function.

Continue reading for more tips to enhance sexual performance.

1. Work out to increase sexual endurance

One of the most effective ways to boost health is through cardio activity. While sex raises your heart rate, routine exercise keeps your cardiovascular system in shape and supports sexual performance.

Aim for portions of vigorous, sweat-inducing activity each week, spread over several days. Activities like running and swimming can significantly raise libido and stamina.

Also, minimize prolonged sitting.

If you’re not currently active, gradually build up your routine to meet these targets.

Four exercise categories that support physical capacity and stamina include:

• Endurance: Aerobic exercises such as cycling, swimming, and brisk walking help develop stamina. See how endurance differs from overall stamina.
• Strength: Build muscle strength with weight training, resistance bands, or bodyweight moves like push-ups.
• Balance: Boost balance and lower-body strength through tai chi, heel-to-toe walks, or single-leg stands.
• Flexibility: Targeted stretching warms you up and improves flexibility before activities.

2. Eat foods that support stamina

Certain foods can promote blood circulation and help sustain endurance.

Carbohydrates

The dietary guidelines recommend a balanced eating plan that favors complex carbohydrates over simple sugars to keep energy stable.

Also, a 2019 study found that very low-carb intake before endurance efforts can impair performance.

Fruits and vegetables

A fruit-rich diet can help lower blood pressure. In a comparison of home versus office blood pressure readings, the following fruits stood out as helpful:

• apples
• pears
• citrus fruits like oranges

Increasing vegetable intake is beneficial as well.

Omega-3 fatty acids

Omega-3s support circulation. Fatty fish are excellent sources, and health authorities recommend eating fish at least twice weekly for cardiovascular well-being.

Obtain omega-3s from foods such as:

• salmon
• anchovies
• black cod
• herring
• white fish
• cobia
• fortified eggs
• flaxseeds

Vitamin D

A 2020 review suggests that vitamin D–rich foods may reduce the risk of severe ED and cardiovascular disease. Vitamin D supports circulation, lowers oxidative stress, and can help manage cholesterol.

Foods high in vitamin D include:

• tuna
• eggs
• fortified items like milk and cereal
• mushrooms

3. Raise your melatonin naturally

A 2018 study linked lower melatonin levels with increased ED risk.

Your body produces melatonin on its own, and certain foods—pistachios, for example—contain it. Many people also choose supplements to boost melatonin.

4. Consider these natural aids

For generations, people have used natural aphrodisiacs to raise libido and sexual capacity. Options to explore include:

• Yohimbine: Derived from tree bark, yohimbine can enhance erectile function by increasing penile blood flow.
• Caffeine: One study found that caffeine before exercise allowed participants to generate more power. Its stimulant properties can also boost endurance.
• Ginseng: A widely used herbal remedy for overall vitality, ginseng may also help improve sexual stamina.

5. Manage stress

Stress affects many parts of your health, including sexual desire.

It elevates heart rate and blood pressure in unhealthy ways, undermining libido and performance.

Stress can also make it harder to achieve an erection or reach orgasm.

Additionally, stress may encourage harmful coping behaviors like excessive drinking or smoking, which harm sexual function.

Exercise is an effective stress reducer and health booster. Open conversations with partners about stressors can calm you and strengthen intimacy.

6. Drop harmful habits

Common relaxation habits, such as drinking alcohol and smoking, can negatively impact sexual performance.

Swapping these behaviors for healthier practices—regular exercise and nutritious eating—can enhance sexual wellbeing.

While some research suggests modest red wine consumption might aid circulation, excessive alcohol use is detrimental. Keep drinking moderate.

Tobacco use narrows blood vessels and raises impotence risk. Cutting down or quitting smoking is among the most important steps to better performance.

7. Use masturbation to build endurance

If you feel you don’t last as long as you’d like, practice can help. Masturbation may improve how long you can sustain activity.

How you masturbate matters. Rushing can condition you to be quicker during partnered sex. The trick is to take your time and build up duration, as you would want during shared encounters. Learn more about techniques for masturbation.

8. Practice the start-stop method (“edging”)

Improving stamina can involve preventing premature ejaculation. If you tend to climax sooner than desired with a partner, using the start-stop approach during solo sessions can be helpful.

Halting stimulation just before orgasm reduces the urge to climax too quickly. Gradually, you can learn better control and extend your performance with a partner.

9. Focus on your partner

Sex is reciprocal. Attending to your partner’s wants makes the experience more satisfying and can help you tactically increase or slow your pace.

Changing rhythm or concentrating on your partner while pausing can create a more pleasurable encounter for both of you.

Discussing expectations ahead of time can ease tension if you need to slow down in the moment.

The bottom line

Working to increase sexual stamina can also improve your general health and wellbeing — a clear win.

Staying active, choosing nourishing foods, and cutting harmful habits are central to better sexual experiences for you and your partners. It’s always beneficial to exercise, eat well, and fully enjoy your sex life.