How to Increase Sexual Stamina So You Can Last Longer in Bed

There’s nothing more detrimental for a woman during sex than when she's just about reaching the point of orgasm - and her partner loses his intensity and ejaculates early or starts losing his erection. If you're a man, you need to know how to sustain your sexual stamina to ensure you can satisfy your partner in bed. If you're a woman, you need to know how to enhance your awareness of sensations to naturally increase your sexual stamina so you can reach an orgasm.

Increase Sexual Stamina So You Can Last Longer in Bed

Irrespective of how long her partner can last in bed, the most important aspect of sex for most women is a mutually satisfying emotional connection. For a man it is the feeling of being in control of himself and successfully satisfying his partner. If you're worrying about your associated sexual problems then you won’t be providing ANY kind of emotional connection for your partner. A woman needs to feel like her man is present with her, and if you're not it will inevitably put her off sex because she's not feeling connected with you. 

A woman who loses interest in sex will have low sexual stamina, endurance or enthusiasm to participate. Because she has lost her desire for sex, her libido will eventually be switched off. If you're male and your partner appears to have lost her libido it may be due to you having a premature ejaculation or erectile dysfunction problem or she may be unhappy with your current technique. Or it may be that she simply doesn't know how to balance her sexual focus and is unable to reach orgasm.

Don’t confuse quantity with quality. Your partner wants quality sex and fulfilling intimacy. Your partner wants an emotional connection. (She) wants both of you to enjoy sex. She can sense it when you’re distracted or worried about your performance. A woman can smell “faking happy sex” a mile away. Women have vivid imaginations so she may start believing you no longer love her when there’s nothing further from the truth! Especially if you are losing your hard erection during foreplay or ejaculating prematurely.

Focusing your attention on the wrong things at the wrong time will cause you to lose control over the sexual act. This is the most common cause of sex problems for both men and women.

Best Foods And Exercises For Sexual Stamina

Many men and women fall victim to the diet and exercise myth. They mistakenly believe that food and exercise purported to increase sexual stamina will solve an early ejaculation or weak erection problem, or help a woman to achieve orgasm. This is most unlikely to happen. Sex problems are usually caused by the wrong sexual focus which leads to the brain becoming confused. (Try texting on your phone while driving!) This results in your brain triggering the wrong muscle program in your body. Sexual stamina has little to do with food or exercise.

On saying that, certain foods can cause loss of energy and congestion in the arteries, leading to poor blood flow. Loss of energy usually equates to a bad performance! This in turn can affect the quality of a man’s erection and a woman’s awareness of sensations in her vagina.

Related: What do you mean by the Diet and Exercise Myth?

how to increase sexual stamina with food

Best Sexual Stamina Foods

Foods which are rich in nutrients – vitamins and minerals and other essential nutrients are believed to improve sexual stamina. This is because they improve blood flow throughout the whole body, including increased blood flow to the genital area. Foods known to boost the libido and sperm count are generally purported to also increase sexual stamina.

The best foods to increase sexual stamina include Pomegranate Juice, Beets, Bananas, Goji Berries, Watermelon, Asparagus, Spinach, Oats, Garlic, Ginger, Ginseng, Maca, Wild Salmon, Oysters, Dark Chocolate, Pumpkin Seeds, Pistachios, Peanuts and Walnuts.

Best Sexual Stamina Exercises

It’s important to note the difference between training for sex, and other endurance training. Sex requires the utilization of a specific set of muscle groups.

To increase sexual stamina so you can last longer in bed, you need to specifically exercise your pelvic floor (PC) muscles. These are the muscles which support a healthy penis, strong erections and a toned vagina. If you only strengthen your penis (or vagina) you can still run out of sexual stamina.

As well as strengthening the PC muscles, you also need to strengthen the supporting sex muscles to increase your sexual stamina. These include your legs, arms, shoulders, lower back and hip muscle groups.

The best sexual stamina exercises include Kegel exercises and other bodyweight exercises including push-ups and squats. Bouncing on a mini-trampoline or skipping are great ways to increase cardiovascular fitness so you have the sexual endurance to last longer in bed.

My recommended exercises to increase sexual stamina are explained in detail in this post: 3 Best Exercises to Improve Sexual Function

man with sexual enhancement pills

Sexual Stamina Pills

There is no long lasting medicine to increase stamina in bed. Topical hormone creams, erectile dysfunction drugs and premature ejaculation medications treat the symptoms not the cause. They ONLY work short term (and often they don’t work at all!) Antidepressant medications will not stop premature ejaculation from occurring and may, in fact, lead to erectile dysfunction. This is due to the suppression of feeling in the body.

The side-effects endured when coming off purported sexual stamina drugs can be nothing short of horrendous and may also interrupt your sleep patterns.

Be wary of drugs which promise to increase sexual stamina. No drug works without causing side-effects elsewhere in the body. Side effects of common sexual stamina enhancement pills include “ice-cream” headaches, nausea, deafness and blindness. Although the last two side-effects are considered rare, do you really want to risk losing your sight or hearing when you can naturally increase your sexual stamina?

How to Increase Sexual Stamina Naturally

Predominantly eat foods which increase blood flow and your overall health to increase your sexual stamina. Regularly exercise all the muscles involved in the sexual act. Refrain from using sexual stamina pills, because sexual enhancement pills will not enhance a poor sexual technique! If you’re suffering from premature ejaculation or erectile dysfunction or are unable to achieve orgasm, you’ve got to understand how your current thoughts and actions are causing these problems:

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“I’ve been to medical conferences all around the world, searching for an answer to my ED problem which started occurring after prostate surgery. No medical specialists are able to provide a permanent solution for erectile dysfunction – they have no idea how to solve it. Jacqui offered a completely different perspective – I am amazed at how well this technique works! Sometimes I lose focus and start losing the erection – but now I know how to immediately get it back!”

*Brian , Medical Specialist, Erectile Dysfunction after Prostate Surgery
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I am 2000% happy with your program. I know in medicine there is no treatment more effective than your program. Your discovery and solution to sex problems is 2000 times better than all other pills and suggestions combined.

*Dr Vijay Raghaven , Diabetes and Metabolic Specialist for Incurable Diseases
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I couldn’t believe it! After a lifetime of ejaculating within a minute (and for the past 5 years losing my erection hardness within one minute as well) I was able to stay HARD AND IN CONTROL for over 10 minutes – just 4 days after my session with Jacqui – and the next time I had sex! It’s blown my mind! Every male should have this education!

*Sam (surname withheld) , Medical Specialist, Premature Ejaculation & ED

The best way to naturally increase sexual stamina is by acting in the above areas and most importantly, correcting your sexual focus issue which I can help you with. I'm totally confident I can help you restore a happy and satisfying sex life when you take action to end the problem.


Psychosexual Relationship Specialist and published author, Jacqui Olliver has helped thousands of men, women and couples restore emotional and sexual satisfaction in their lives. Click here to check out her programs or to book a complimentary strategy session.

Display comments

  • Greetings! Very useful advice in this particular article! It is the little changes that make the largest changes. Many thanks for sharing!

  • There’s definately a great deal to learn about this topic. I really like all the points you’ve made.

  • With Jacqui’s proper guidance my husband’s stamina has increased in 2 weeks. Thank you Jacqui 🙂

  • My husband used a Topical hormone cream and it didn’t work as promised. He got side effects and improvement in stamina was ZERO.

    • Hi Kelly, this commonly occurs due to a lack of relevant sexual focus – our brain responds to the most recent “instruction” we provide which means that if he is continuing to worry about the problem (due to not knowing how to focus his attention correctly) he will trigger stress hormones which will override the sex hormones. This is an easy problem for me to solve.

  • Its 3 weeks now that I started working on my PC muscles along with other supporting sex muscles to increase my sexual stamina. My sexual stamina is way more than before and I will continue to focus on my sexual balance as you have taught me as well.

  • After I started following your instructions my sexual stamina has increased tremendously and now I can last long. Thanks 🙂

  • My stamina is pretty good while performing in bed but I want to increase it more so I can last for a longer duration of time. I have started doing those exercises and eating the foods you’ve mentioned.

    • Hi Alister, you could, but it will not work for increasing your sexual stamina long term. This is because your brain needs to receive relevant signals during sex, which is affected by how you are focusing your attention. What this means is if you focus on the wrong technique at the wrong time then you will lose control over ejaculation or lose your hard erection. How to get the balance right is fully explained in my Sex Mastery Hard AND in Control program for men.

  • Thanks Jacqui for all the help you have given me. Now I feel more confident while performing and can last for much longer.

  • My BF can’t hold it for more than a minute which is SO frustrating. We have tried everything so that he can last longer but nothing has worked. Please provide us with an effective solution.

    • Hi Claire, I’ve lost count of the number of clients who had “tried everything” before finding me. The reality is that most experts provide a band-aid solution which doesn’t address the cause of the problem which is using the wrong technique at the wrong time. This is what I correct.

  • I don’t do drug or anything but still I am not able to keep it hard for a long time. Why am I facing this? Is this related to any sexual disorder?

    • Hi Flynn, focusing on the wrong action at the wrong time will make you lose your hard erection. This is also known as erectile dysfunction. Correctly balancing your sexual focus between you, your partner and the actions of sex will ensure you can last as long as you want to. How to do this is explained step-by-step in my Sex Mastery Hard and in Control program for men.

  • I feel Kegel exercises and other bodyweight exercises are the best. You can see results in one month’s span.

  • I am specifically doing the exercises related to pelvic floor (PC) muscles and have noticed some changes in my stamina. These exercises are amazing and they really work.

    • Hi Anthony, correct sexual focus is required to enhance your sexual stamina, the exercises simply improve blood flow and structural support. Perhaps you are now focusing your attention on the correct actions instead of worrying about problems occurring.

  • Your Hard and in Control program is fantastic. It really helped me to overcome my sexual disorders. Thanks Jacqui!

  • My BF has low stamina. Can you recommend something which will give results in a short span of time?

  • No drug works to boost stamina as they claim. I had a very bad experience using sexual stamina boosters.

  • I am refraining myself from using sexual stamina pills and I believe natural ways are the best to boost stamina without getting side effects.

  • Just because of you I am able to restore a happy and satisfying sex life. Thanks for your support and help Jacqui!

  • Right sexual focus as you have mentioned above is really helping me to improve my game.

  • This is incredible and ultimate information for all men. I have read the complete article. Thank you for sharing such useful and life-changing information.

  • Pomegranate Juice, Beets, Bananas, Goji Berries, Watermelon, Asparagus, Spinach, Oats, Garlic, Ginger, Ginseng are the best foods to increase sexual stamina.

  •  I am suffering from depression and taking anti depression pills. Please help me so I can increase my stamina and can perform better in bed.

    • Hi Dwayne, antidepressants can affect your sexual performance so be careful with those, they are not a long-term fix. In many cases weak erection and premature ejaculation problems stem from focusing on the wrong timing of specific thoughts / actions or feelings during sex which confuses your brain as to what programs are wanted.

  • Since I stopped using sexual stamina pills and started using natural ways I must say that I have noticed some positive changes in the last 2 weeks.

  • I faced several side effects because of the drugs I used to boost my stamina. No drug works to increase sexual stamina.

    • Hi Rocky, drugs often have unwanted side-effects which can cause other problems. The best way to increase sexual stamina is with the correct techniques for balancing your sexual focus.

    • Louis, good for you! As you found, solving weak erection and premature ejaculation problems is easy with the correct knowledge and technique as outlined in my Sex Mastery program for men.

  • My sex stamina is completely zero now because of the drugs I used to boost my stamina and it back fired. Please help!

    • Hi Mike, good stamina during sex requires balancing your sexual focus. This includes your awareness of sexually arousing thoughts, awareness of feeling, and actions. This is explained step-by-step in my Sex Mastery: Hard AND in Control program for men. I am totally confident this program will help you restore a happy and satisfying sex life when you take action to end the problem.

  • I was using sexual stamina pills and faced severe side effects then I started looking for natural ways to boost stamina and came across your post. I feel the natural way is the best way to increase sexual stamina.

    • Hi Baron, the natural way is always the best way to increase sexual stamina. It is also the best way to resolve any issues you are facing so no more stress is placed on the body. The biggest stress comes from having a problem you don’t know how to solve, so getting expert help is paramount.

  • Sex stamina can be increased within a short span of time by following your advice. Thanks for your programme and the helpful posts as well.

    • Hi Baire, thank you for sharing your comments, the vast majority of my clients and customers experience an increase in sexual stamina as well as an increased desire for sex after going through my program.

  • I noticed some great results since I followed the diet and the exercises you have mentioned in your post. My sex stamina is way better than before. Now I am curious about how your program will help me?

    • Hi Jason, moving forward from here, my program will ensure you have a consistently great sex life by being in full control of your erection hardness and the timing of when you ejaculate.

  • I’ve been strengthening my PC muscle for years and by itself it didn’t solve my PE and ED problems. What increased my stamina immensely was following the insights you provide in your program. I now enjoy full control over my erections and my wife is really happy.

    • Hi Ryaan, it’s always a pleasure to hear from men who have restored their sexual stamina and full control over their erections with my program. Thank you for sharing your feedback.

  • Jacqui’s program is mind blowing and it has tremendously helped my husband to restore his sex life.

    • Hi Anna, thank you for sharing your feedback on my program. The right knowledge and techniques provided in my programs work wonders in restoring a happy and satisfying sex life for men, women and couples.

  • Your programme has increased my stamina immensely. Natural way is the best way to increase stamina. Your programme is awesome!

  • Sexual stamina pills and male enhancements products simply don’t work as I have tried them all and wasted a lot of money. Since I started using your method I have noticed tremendous change in my stamina levels.

  • I want to say one thing after reading this that natural ingredients are helpful for increasing the sexual stamina and they does not have any side effect, herbal medicines are the solution but it will take some time.

  • Earlier I used to think that following a good diet and exercises to increase stamina would restore a hard erection but I was wrong. From last four months, I am exercising on a regular basis with a proper diet and I have only noticed a slight change in my stamina. What am I missing?

    • Hi Jason, in many cases, a weak erection is caused by focusing too much of your attention on your partner, especially during foreplay. This prevents your brain from receiving enough arousing signals therefore resulting in a weak erection that’s not hard enough for penetration. To restore hard erections requires more focus on your own enjoyment of the act. The correct balance of sexual focus is explained step-by-step in my Sex Mastery Hard AND in Control program for men.

  • I took sexual stamina pill for 6 months. Initially, I used to feel good and energetic but I was not aware that those pills were hampering my health. In 6 months span, I feel very low physically and sexually. I believe natural ways are the best ways to get back the immunity.

  • My woman has lost interest in having sex with me because she feels my stamina is low. I am very worried please help me.

    • Hi Mac, women lose interest in sex due to various reasons. Make sure you don’t overcompensate by putting too much attention on her during sexual activity as it will make a weak erection problem worse. The complete answer for restoring your stamina and hard erections is outlined in my Sex Mastery Hard and in Control program for men.

  • Hi Jacqui Olliver,

    Hope you are fine. I have faced PE and ED problem last 2-3 months. I am trying to solve it but unable to perform every sex time. I have studied your article and decided to try it. Could you please advise me how improve my sex drive and improve my sexual performance. Waiting for your advice.

  • I am a fitness freak and I workout on a regular basis. The stamina foods mentioned in this article combined with what you teach in your Hard and in Control programme have really made a difference, my stamina has almost doubled in 3 months. My girlfriend is really happy.

  • I want to increase my staying power. Will all the above mentioned things help me to last longer?

    • Yes, these will help you to last longer. Remember, the most important aspect for increasing sexual stamina is to focus your attention on the right thing at the right time. This ensures your brain receives the correct signals throughout the sexual act and responds with the right programs.

  • I was taking male enhancement supplements to increase my stamina and staying power but nothing worked and I faced severe side effects. The points mentioned in this article are really helpful.

    • Hi Jay, thanks for sharing your experience. With a few tweaks to their sexual procedure, just like you other men can increase their sexual stamina and last longer in bed.

  • Mam, I am 21 but my timing in sex is only 1 minute, I am very depressed please tell me the solution..

  • Nicely written article. I have started taking Pomegranate Juice, Peanuts and Walnuts on regular basis and I hope that my stamina will be way more than it was used to be.

  • I was also a victim of diet and exercise myth but after reading this article I realized that how wrong I was. Thanks Jacqui!

  • Hello Mam,
    I need your help to solve my sex life problem, I am 51 years old and my wife is 43 years old she is not interested in sex at every night she say not interested and I don’t want to force her. Can you guide me how to make balance of my sex life.

    • Hi Venkat, it may be that your wife doesn’t enjoy your sexual technique. Do you lose erection hardness or ejaculate early? Do you frequently change position? You need to find out what she doesn’t like so you can take correct steps to end the problem.

  • Pills actually don’t work and it’s my personal experience. Natural foods and regular exercise can improve and boost your stamina. Most of all your Hard and in Control program helped me the most.

  • I am 42 and following all the exercises you have mentioned in this post. I hope these exercises will increase my stamina.

  • I was taking stamina pills to last long in bed but that didn’t happen as I got serious side effects from it. Since I started your Hard in control program, I am experiencing so many changes. Now I can last for long… really long!!!

  • Kegel exercises work wonders. Not only do they help provide a firm stiff erection, they also help with a more intense orgasm. I am 55 and my lover is 22 and she is amazed at my stamina and power.

    • Hi Fred, you are right, Kegel exercises do help increase sexual stamina and are an important part of solving a weak erection problem. It’s important that you do penis strengthening exercises correctly so you don’t make a premature ejaculation problem worse.

  • Because of a too small problem when young I started looking for other help by doing penis pump and hanging weights. Now at 65, I am sitting with 24cm x 13 lazy limp dick and a wife that is no more interested in sex. We are still married but hardly ever sex. I am horny as hell, but poor erection and PE. Maybe it is now time to die. I am reading and studying your info in and out, thinking I need something more.

    • Hi Stephan, it is never too late to regain full sexual function. Exercises alone are not enough to restore a hard erection nor will they stop early ejaculation. Yes, you need more. You need the complete answer which is provided in my Hard AND in Control program for men (the link to the program is on this page)

  • With the right combination of foods and exercises I feel that with each passing day my stamina is increasing. I have increased my workout duration and am following your program for men. My performance in bed has definitely improved.

  • Earlier I used to last longer in bed but from last few weeks I am unable to do that. What can be the exact reason? P.S – Recently I have started taking steroids for a better workout.

    • Steroids can cause all sorts of issues so I recommend that you avoid them. Exercising naturally increases testosterone. You didn’t mention whether you have a PE or ED problem. Either way, you need to understand how your thoughts and actions affect your arousal and resulting ability to last longer in bed.

  • Hello Mam, I need to talk to you that I have problem of both erectile dysfunction and PE…as soon as I start PE take place. It takes about 30 for me… and after that ED problem. Please help me to sort my problem so that me and my wife both can enjoy***nature.

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