How to Build Up Sexual Stamina


Are you longing to become a sexual dynamo but are just too tired to perform well? Take heart. You’re not destined to be a dud. Sex is not a talent—you aren’t born knowing the best ways to do it. It’s a skill that is learned and perfected. Sex is physical, psychological and emotional. To have a heightened sexual experience teaming with desire and stamina, you need to take care of yourself: body, mind and soul.

Step 1

Eat a healthy diet. Center your meals around vegetables, fruit, whole grains and legumes, and ditch highly processed, highly saturated junk food. A healthy diet will give you the energy needed to maintain sexual stamina while keeping your body lean and in good working order. Healthy food promotes blood flow, whereas food high in cholesterol and saturated fat clogs arteries and cuts off blood flow. Blood must flow freely to the genitals to incite arousal and elicit endurance and vitality.

Step 2

Exercise regularly. The American College of Sports Medicine along with the American Heart Association recommend healthy adults under age 65 engage in cardio exercises of moderate intensity for 30 minutes a day, five days a week. Alternatively, if your exercise routine is vigorously intense, you only need to do it for 20 minutes a day, 3 days a week. Along with cardio, adults under age 65 should do a strength training routine twice a week. Aim to do 8 to 10 strength training exercises consisting of 8 to 12 repetitions. Exercise releases endorphins that fight against stress and depression. Plus, exercising boosts self-confidence and body image. The stamina you build from running on the treadmill or biking translates into stamina in the bedroom.

Step 3

Reduce stress in your life. Stress is a serious mood-killer and can sabotage your stamina. Take time out of your daily routine to relax. Take a yoga class, meditate, go for a walk and get enough sleep. A clear mind will allow you to focus better on having sex.

Step 4

Have sex more often. You know the saying “practice makes perfect.” Well, it also applies to having sex. The more you have, the more you’ll want and the better you’ll get. Just make sure you take proper precautionary measures to protect yourself from sexually transmitted diseases.

Step 5

Do Kegel exercises. This simple exercise strengthens the pubococcygeus (PC) muscle, also known as the “sex muscle.” Simply hold in and release the muscle, doing at least one set of 10 repetitions. Do Kegels as often as you remember—the more, the better. To find your PC muscle, stop your stream in the middle of peeing. The muscle you used to stop the flow is your PC muscle. Don’t do this often or you could give yourself a urinary tract infection—just once is enough. Kegel exercises strengthen the vagina, heighten sexual satisfaction and help you reach orgasm.


  • Always consult with a health care provider before starting an exercise routine.
  • Keep in mind there can be too much of a good thing—too much exercise can diminish desire and take away from sexual performance.



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