Stamina can mean a lot of things, but in the context of sex, it just means how long you can last in bed. For males, the average length they can go between the sheets is somewhere around two minutes to five. Females though, last a bit longer: like 20 minutes before they hit the jackpot.

If you’re not satisfied with how quickly you can do the deed, there are things you can try to improve your overall performance and boost your stamina. This article will help you with some of them.

Masturbation can help boost endurance

Masturbation can give you more time between the sheets by releasing built-up sexual tension. If you have a penis, it may be helpful if you:

  • Spice up your solo fun by using your less-dominant hand.
  • Switch thing up by trying different stroke patterns.
  • Thrust and gyrate your hips to ramp up the intensity.
  • Use one hand to tend to your penis and the other to fondle your testicles.
  • For a deeper orgasm, stimulate your prostate.

If you have a vagina, it may be helpful if you:

  • Incorporate a mix of vaginal, clitoral and anal play.
  • Increase pleasure by applying some lube.
  • Spice things up by exploring your erogenous zones – like your thighs, nipples, or neck.
  • Introduce a sex toy – or two – to amplify the pleasure.
  • Try reading, listening, or watching some pornography or erotica.

Exercise can be beneficial in building up strength

It is necessary to build up your power if you want to last longer between the sheets, a stronger body tends to endure more and increases your stamina.


Stronger biceps implies that you can handle more weight when throwing, pulling, tossing, and lifting.

Exercises to try include:

  • Chin-ups
  • Bent-over row
  • Biceps curls


Strong triceps increase the power of your upper body in addition to making pushing easier.

Exercises to try include:

  • Triceps push-down or pull-down
  • Bench press
  • Triceps extension


Your pectoral muscles are used for virtually everything you do – from holding a spoon to lifting a chair. So, having stronger pecs means having a stronger body overall.

Exercises to try include:

  • Push-up
  • Chest Dips
  • Bench press


Having stronger abs means having a more powerful core, and having a stronger base keeps you more balanced and helps you feel less back pain.

Exercises to try include:

  • High Knees
  • Sit-ups
  • Planks

Lower back

A strong lower back supports and stabilises your spine, and also helps strengthen your core.

Exercises to try include:

  • Superman extension
  • Bridges
  • Lying lateral leg raise

Pelvic floor

Your pelvic floor controls your genitals, so if you want to crank up your sexual stamina, you’ll need to build a strong – and flexible – pelvic floor muscles.

Exercises to try include:

  • Bridges
  • Squats
  • Kegels


Weak glutes can stiffen your hips and throw you off balance, which will, in turn, affect your sexual stamina.

Exercises to try include:

  • Hip extension
  • Weighted Lunges
  • Squats

Quads and hamstrings

Your knees and hips are controlled by your quad and hamstrings, which implies that the more you exercise those muscles, the longer and faster you can go.

Exercises to try include:

  • Step-up
  • Lunges
  • Leg-press

Exercises can enhance flexibility

Having flexible and loose muscles can help you do more – a lot more – in bed, as you will have a fuller range of motion.

Standing hamstring stretch (calves, hamstring, glutes, back and neck)

  1. Stand straight with your feet a few inches apart, resting your hands by your sides, bend knees slightly.
  2. Slowly draw in your abdominals inwards as you lean forward at your hips.
  3. Bend your head toward the floor to relax your head, neck and shoulders.
  4. Placing your arms on your legs for support, hold the pose for about 30 – 45 seconds
  5. Then bend your knees and roll up.

PS: do not bend forward too much that you feel a strain in your lower back or lose your balance.

Reclining bound angle pose (for hips, groin and inner thigh)

  1. Lie flat on your back and bring the soles of your feet together so that the outer edges of your feet press on the mat.
  2. Slowly open your legs apart, so your knees fall closer to the floor.
  3. Place your arms by your sides with your palms facing down on the floor.
  4. Hold the position for at least 30 seconds.

Lunge with spinal twist (for quads, spin and flexors)

  1. Starting with your left foot forward, drop into a lunge by bending your left knee forward.
  2. Placing your right hand on the ground, extend your left arm upward and twist your upper body to the left.
  3. Hold for about 30 seconds to 2 minutes, and then repeat on the right side.

Triceps stretch (for triceps, back, shoulder and neck)

  1. Lift your hands over your head.
  2. Bend your left elbow and reach for the middle of your upper back.
  3. Grab the elbow with your right hand and pull gently.
  4. Hold the pose for about 10 to 30 seconds, and then repeat on the right arm.

Exercises to strengthen your tongue and steady your breath

Breath control not only helps you relax your mind, but it also enables your body to supply more oxygen-rich blood to your muscles.

This allows you to lower your heart rate and may produce a better overall performance. Strengthening your tongue can enhance your oral sex stamina as well as improve your breathing. Try these exercises for a strong tongue:

Tongue push-ups: push the tip of your tongue into the roof of your mouth just behind your teeth as hard as you can. Repeat at least five times.

Tongue push-back: stick out your tongue straight, and then haul it back into your mouth as far as possible. Hold for about 2 seconds and repeat at least five times.

Essential nutrients for overall performance

Want to improve your performance under the sheets? Then be sure to get an adequate amount of these essential nutrients.

For everyone

Capsaicin: Capsaicin is found in most peppers, so it’s no surprise that it helps to enhance endurance. It also quickens the recovery process, which means you can resume duty in no time.

Foods with capsaicin include:

  • Ginger root
  • Sweet peppers
  • Chilli peppers

Potassium: Potassium is one of the body’s most essential electrolytes, it helps in recovery, keeps your cells and muscles hydrated and enhances your metabolism – all of which are crucial if you want to keep up your stamina. Foods rich in potassium include:

  • Cantaloupe
  • Banana
  • White potato
  • Quinoa
  • Carrot
  • Low-fat yoghourt or milk
  • Tomatoes
  • Broccoli
  • Spinach

Complex carbs: simple carbs inherent in bread and pasta can kill your stamina in a flash. But complex carbs do the exact opposite. They provide your body with a long-lasting boost of energy. Foods rich in complex carbs include:

  • Dried beans and peas
  • Corn
  • Oatmeal
  • Sweet potatoes and yams
  • Wild rice and brown rice
  • Whole wheat bread
  • Quinoa, bulgur, barley and other whole grains

Protein: protein unlike carbs, takes a longer time to break down, providing a longer-lasting source of energy for your body. Protein-rich foods include:

  • Eggs
  • Nuts
  • Tofu
  • Fish, poultry, and lean red meat
  • Yoghourt, milk, and cheese

B vitamins: B vitamins – particularly B-1, B-5 and B-12 – maintain your sex hormone function and levels, which enhances performance and libido. Foods packed with B vitamins include:

  • Eggs
  • Avocado
  • Peanut butter
  • Leafy green vegetables
  • Milk and dairy products
  • Enriched and fortified grains
  • Poultry, fish and lean meat

Omega-3s: Omega-3s are important fatty acids that aids in balancing your sex hormones, thereby boosting your stamina and libido. Foods rich in Omega-3s include:

  • Mussels
  • Walnuts
  • Tuna and other oily fish
  • Flaxseed, chia seeds, and hemp
  • Kale and spinach

Specifically for males

Magnesium: Magnesium is an essential nutrient that influences everything from energy to brain function. Therefore, low magnesium levels mean depleted stamina. Magnesium-rich foods include:

  • Almonds, peanuts and cashews
  • Edamame
  • Quinoa
  • Whole Wheat
  • Spinach and other dark leafy greens
  • Black beans

L-citrulline: studies have proven that L-citrulline, a naturally occurring amino acid, can improve stamina and strength. It may also aid in maintaining an erection. Foods packed with L-citrulline include:

  • Watermelon
  • Nuts and legumes
  • Garlic and onions
  • Dark chocolate
  • Red meat and salmon

L-arginine: the body turns L-citrulline to L-arginine, another essential amino acid that builds protein and enhances blood flow. Foods rich in L-arginine include:

  • Milk yoghourt and other dairy products
  • Beans
  • Whole grains
  • Soy
  • Poultry, red meat and fish

Nitrates: nitrates improve the use of oxygen by your muscles, which can assist in boosting performance – inside and outside the bedroom. Nitrate-packed foods include:

  • Carrots
  • Beets and beet juice
  • Celery
  • Eggplant
  • Swiss chard, arugula, and other leafy greens

Specifically for females

Iron: iron is an essential nutrient in managing a healthy metabolism as well as maintaining energy level, which, in turn, aids the buildup of stamina. Excellent sources of iron include:

  • Fortified cereals
  • Red meat, fish and poultry
  • Beans and lentils
  • Spinach, kale and other leafy greens

Vitamin D: vitamin D support immunity and bone health, helps you keep a healthy weight, and elevates your mood. All of which are necessary ingredients in boosting your stamina. Foods rich in vitamin D include:

  • Egg yolk
  • Salmon and sardine
  • Orange juice, fortified milk, yoghourt and cereal
  • Shrimp

Calcium: Calcium is essential for strong and dense bones, which is essential in keeping your energy up and for your cells to work correctly. Excellent sources of calcium include:

  • Low-fat yoghourt
  • Cheese
  • Sardines, salmon and other fish with edible bones
  • Cheese

Folic acid: folic acid encourages the growth and development of new cells, which boosts stamina and combats fatigue. Excellent sources of folic acids include:

  • Lentils
  • Dried beans, nuts and peas
  • Citrus fruits
  • Avocado
  • Broccoli, asparagus, spinach and other dark green vegetables

Herbs to enhance overall performance

Specifically for females

Ashwagandha: this evergreen shrub is thought to improve stamina and libido by controlling sex hormones.

Ginkgo biloba: this extract from a Chinese plant may boost your sex drive and give your brain power and energy some oomph.

Specifically for males

Lycium: also called goji berry, is a fruit plant of Asian origin and is believed to enhance testosterone levels and beneficial in treating erectile dysfunction.

Ginseng: this short, slow-growing plant is believed to enhance symptoms of erectile dysfunction.

Catuaba: this small tree of Brazilian decent is thought to be an aphrodisiac. It may also be helpful in the treatment of erectile dysfunction.

For everyone

Maca: this Peruvian plant is highly nutritious and is considered a sex drive booster.

Damiana: this plant can be found in the subtropics and is believed to increase stamina and sexual desire.

Guarana: this plant is native to Brazil and is high in caffeine which is thought to boost libido and energy.

Other tricks and tips

Taking supplements, changing your diets and exercising are all fruitful ways to boost endurance. But the options don’t end there. It may also be of help of you.

Limit intake of alcohol beforehand: alcohol influences people differently, but in entirety; having a glass too much before sex can dull your sensations and make it more difficult to stay aroused.

Lubrication: lubes helps to cut down friction and makes sex more enjoyable, lubes such as desensitisers, can also help you last longer.

Foreplay is important: do not rush into the main event so quickly, a little bit of foreplay to spice things up could come in handy.

Go beyond just the genitals: if your focus is solely on the genitals, there’s no escaping a quick orgasm. Instead, go slow and explore every soft spot to build up desire.

Switch between passive and active roles: alternating between roles will enable your arousal to move in and out like waves, which will make you last longer.

If you have a penis, applying a numbing cream to the tip can prevent premature ejaculation: to lessen the sensation in the penis, use a numbing cream, it’ll make you last longer.

Squeezing at the base of the penis may also assist in preventing premature ejaculation: grabbing at the bottom will make you lose some of your erection and put a pause in your climax.

When to see a doctor or health professional?

It’s normal for you to lose stamina once in a while, but if it’s consistent and followed by other symptoms, it could be a symptom of an underlying ailment.

Make sure to see a doctor or a health professional if you:

  • Find it difficult to reach orgasm or ejaculate
  • Experience discomfort or pain during or after sex
  • Can’t sustain an erection.

Your doctor will be able to diagnose your ailment and help you find a solution.