How to Increase Your Stamina in Bed (Naturally!)

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Was that it?

There’s nothing worse than the feeling that you’re not lasting long enough in the bedroom.

You’re concerned that you’re letting your other half down, which is creating stress and impacting the relationship.

If you’re looking to increase your stamina in the bedroom, there’s good news— there are quite a few things you can do to make this happen.

Read on for some of the best ways to naturally improve your performance and get ready for a new and improved sex life.

Build Up Your Body Strength

Regular exercise has a multitude of health benefits, but it can also help increase your endurance. Cardio, such as running or cycling, can build up your stamina, but don’t neglect weights or resistance training either.

Bringing in a strength-based workout regime can really improve your performance in bed. Strong glute muscles, triceps, and biceps, and quads will give you the ability to go for hours without getting worn out.

Also, don’t neglect your core and hips. They are essential for balance, and hip flexibility will make it easier to comfortably try new positions.

Flexibility will also be helpful in the bedroom, so try to include a stretching regime into your daily exercise. Yoga and Pilates can also help greatly with increasing flexibility. If you have any pre-existing health concerns, always talk to a doctor before starting a new exercise regime.

Switch Positions

How to increase your stamina in bed? Don’t be afraid of variety!

If a certain position is feeling a little too good, mix it up to change the sensation. Stopping to change and then starting again puts a small break in the action, giving you time to catch your breath.

Experiment with different positions and see what works best for you both. You may find yourself not only lasting longer but also discovering some new moves.

Check Your Diet

A balanced, healthy keep us functioning at our best, in and out of the bedroom.

In addition to following the healthy diet guidelines, there are a few additional foods that can help you under the sheets.

Remember, alcohol can also have negative impacts on our performance in the bedroom, so try to eliminate or reduce drinking if you find that this affects you.

Make sure you’re getting enough of the following:


Protein is one of the longest-lasting sources of energy for our bodies. This makes it one of the best fuels we need to get through a big day, in or out of the bedroom.

Protein is found in red meat, fish, tofu, eggs, and poultry, to name a few.


Potassium is an electrolyte, which keeps you hydrated and helps you recover fast—hence why the potassium-rich banane is so popular with runners.

Look for potassium in tomatoes, spinach, and quinoa.


L-citrulline is an amino acid. Studies have found that it may help with maintaining an erection, and incorporate it into your diet if this is a concern.

It can be found in many foods, including garlic, salmon, legumes, and even dark chocolate.

B Vitamins

The B Vitamins help to regulate sex hormones and libido, so definitely make sure they’re a part of your diet.

You can find it in foods such as peanut butter, avocado, and dairy.

Omega 3 Acids

Omega 3s can also help with libido and stamina, so look for foods rich in Omega 3 acids. These include tuna, kale, walnuts, and chia seeds.

Supplements like Alpha Male Plus also help to increase stamina.

Go Slow

It’s a marathon, not a sprint! Take your time in the bedroom, and don’t neglect foreplay. Building up the pleasure over time is fun for you both, and it can also serve as a reminder to slow down.

Try caressing, touching, cuddling, and kissing, before any of the clothes even come off.

Practice On Your Own

There are many benefits to masturbation, including improved sleep, reduced stress, and even a reduced risk of prostate cancer.

However, it can also make you a better lover, as you can learn what you like and don’t like. It can also help you last longer as you can practice lasting longer in a no-pressure environment.

Try out using your other hand or going at different speeds or intervals.

Lower Your Stress Levels

If you’re stressed out with work, family pressure, or even within your relationship, this is going to impact performance in bed.

You’re likely to be distracted, unhappy, and not performing at your best.

If you’re able to reduce your stress levels, you may find it leads to longer, more enjoyable sex.

Good ways to reduce stress include sleeping well, exercising, meditation or yoga, keeping a diary, or confiding in a close friend or therapist.

Communicate With Your Partner

It may seem obvious, but don’t forget the most important step in the bedroom, or in a relationship—communication.

Strive to have an open and honest relationship with your partner, where you are both comfortable speaking about your likes and dislikes in the bedroom.

Are you worried you’re not pleasuring them enough, or that you’re finishing too soon? Tell them, and have a frank discussion about what you’re looking for.

This can actually improve your relationship out of the bedroom too, as you become more relaxed and trusting of one another.

If, after all of the above, you are still having serious performance problems in the bedroom, always talk to your doctor about your concerns and to eliminate any other causes of the problem.

Increase Your Stamina Today

Now that you know some of the best ways to increase your stamina, start bringing them into your life. After a few weeks of a new diet and exercise, plus experimenting in the bedroom, you may soon find yourself with a renewed vigor and improved endurance.

Get started today and enjoy the benefits of longer stamina!

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