How to Increase Sex Time: 11 Expert-Backed Strategies for Men to Last Longer in Bed

Struggling to keep up with your partner in bed? You’re not alone. Many people face challenges with sexual stamina, but the good news is that there are effective strategies to help you last longer. Don’t worry—you’re in the right place for solutions.

Most men typically take between five and seven minutes to ejaculate and reach orgasm, though this can vary significantly. If you’ve ever wondered how to increase sex time and enhance your performance, you’re not alone. Many men face concerns about their sexual stamina, but the key isn’t in worrying—it’s in taking action. Performance anxiety can make things worse, but by focusing on simple, effective strategies to last longer in bed, you can transform your sexual experience. Ready to unlock the secret to a more satisfying and fulfilling sex life? Let’s explore how you can improve your stamina and boost your confidence in the bedroom.

What is sexual time/ duration?

Sexual timing or duration can be stated as, “The amount of time that the partners give each other sexual satisfaction (anticipated insertion time) is the sexual timing .”  [13] [14] The ideal sexual time of a sexual encounter is not predetermined. The duration can change based on individual preferences and other elements, such one’s definition of what sex is. The typical sex therapist considers sexual activity lasting three to thirteen minutes to be normal and usually not clinically concerning. [12]

11 Proven Tips to Increase Sex Time for Men

If you’re looking to last longer in bed and improve your sexual timing, there are plenty of strategies you can start trying today. Whether it’s tweaking your routine or picking up a few new habits, these tips can make a real difference.
Ready to take things up a notch? Check out these 11 proven tips to increase your sex time and boost performance.

Tip #1: Practice the Start-Stop Technique

The start-stop method is a well-known technique to delay ejaculation. As you approach orgasm, stop all stimulation, wait a few seconds, and start again once the feeling subsides. Repeating this several times during intercourse can help you build better control and stamina over time. [2] [5] [11]

Tip #2: Strengthen Your Pelvic Floor Muscles With Kegel Exercises

Kegel exercises are designed to strengthen your pelvic floor muscles, which are directly responsible for ejaculation control. To perform Kegels, tighten the muscles you use to stop urination, hold for five seconds, and then release. Try to do three sets of 10-15 repetitions per day. These exercises can significantly improve your endurance and control in bed. [2]

Tip #3: Focus on the Squeeze Technique

The squeeze technique involves applying pressure to the head of your penis for about 30 seconds until you ejaculate. This reduces the urge to ejaculate and allows you to prolong your performance. Practicing this regularly can give you greater control during sexual activity. [2]

Tip #4: Maintain a Healthy Lifestyle for Better Sexual Performance

Your overall health plays a crucial role in sexual stamina. According to a National Institutes of Health database, more than 30% of men say that their obesity and lack of exercise have caused them to experience sexual dysfunction. Regular cardiovascular exercise, like running or swimming, improves blood flow and boosts stamina. Eating a balanced diet rich in fruits, vegetables, and whole grains can also improve your energy levels and sexual performance. Avoid excessive alcohol and smoking, as they can negatively affect your stamina. [6]

Tip #5: Manage Stress and Anxiety for Enhanced Performance

Performance anxiety is one of the main causes of premature ejaculation. Practicing mindfulness, meditation, or deep breathing techniques can help you stay calm and focused during sex. Many activities such as; swimming, jogging, and running can help improve the sexual stamina and endurance. Reducing stress can enhance your control and allow you to enjoy the experience without rushing. [3] [7]

Tip #6: Experiment with Different Sex Positions

Certain positions, such as the “spooning” or “cowgirl” position, put you in control of the pace and allow you to last longer. Experimenting with positions that slow things down can help you maintain control and avoid reaching orgasm too quickly.

Tip #7: Increase Foreplay Duration to Prolong Sexual Activity

One of the best ways to prolong sexual activity is to engage in more foreplay. Foreplay is essential in maintaining sexual connection. Not only does this enhance your partner’s pleasure, but it also allows you to build up excitement more gradually. This can reduce the intensity of arousal and help you last longer during intercourse. According to a study that was published in Medicine and Dentistry, one of the main reasons why people have trouble with sexual desire is because of insufficient foreplay. [1] [4]

Tip #8: Stay Hydrated and Energized

Dehydration can lead to fatigue, which reduces your stamina during sex. Make sure you drink plenty of water throughout the day and eat energy-boosting foods like bananas, almonds, and dark chocolate before engaging in sexual activity. Keeping your body well-nourished will help you perform better. Incorporate healthy fats such as omega-3:

Blood flow is increased by this kind of fat. According to  American Heart Association (AHA), fish is one of the best sources of omega-3. Other sources include;

• Flax seeds
• Salmon
• Cod

Tip #9: Incorporate Regular Exercise for Better Stamina

Cardiovascular exercise that works your heart is one of the finest methods to get healthier. While regular exercise can help maintain your heart in shape and improve your sexual performance, having sex can still raise your heart rate.

• Try to put in at least 75–150 minutes weekly, or in multi-day workouts that will make you perspire. Exercises like jogging and swimming can significantly increase libido. [10]
• Try to avoid prolonged sitting.
• You can gradually increase your exercise regimen if you can’t currently meet these objectives.
• Your physical capacity and endurance can be increased by four different forms of exercise.
• You can develop endurance by engaging in aerobic exercises like riding, swimming, and brisk walking.

Tip #10: Prioritize Quality Sleep for Optimal Performance

We sometimes lose sight of getting enough sleep because of our hectic activities. Reduced libido and low sexual stamina have been linked to poor sleep quality. Thus, if you’re having problems sleeping, it could be time to adjust your sleep routine. Your goal should be to increase both the amount and quality of your sleep to perform well.

Tip #11: Nurture Your Relationship for Enhanced Sexual Experience

Sexual relations are two-way. Sex is enjoyable and can help you become more attracted to someone or less attracted to them if you pay close attention to what they want. You can make it more pleasurable and longer for yourself by changing up the tempo or concentrating on your spouse while you take a pause. Pre-talking about sexual desires can also help to reduce awkwardness in the event that you need to calm down during an intercourse with your partner. [9]
If you’re wondering about how to increase sex time, there’s no denying that it can be a concern for many. As we age, our bodies naturally change, and we may find that our sexual stamina isn’t what it used to be. However, there are ways to improve the situation. Firstly, focusing on how to increase sex time can lead you to techniques and exercises that can help. Additionally, maintaining an active lifestyle, eating a balanced diet, and breaking certain habits can also make a significant difference. Remember, taking care of your overall health not only enhances your sexual experience but also contributes to your general well-being. So, if you’re looking to improve your sexual stamina, it’s worth exploring all of these options.

Bonus Tip: Consider Natural Herbal Supplements

There are several natural herbal supplements that can improve sexual stamina and delay ejaculation. Look for products containing ingredients like L-arginine, ginseng, or maca root, such as OAD XMEN ® which have been shown to enhance blood flow and boost sexual performance. [8]

Key Takeaway: Increase Sexual Stamina Without Medicine

Improving your sexual stamina takes time, patience, and a commitment to healthier habits. Incorporating these techniques into your routine can make a noticeable difference in how long you last in bed. By focusing on both mental and physical aspects, you can enhance your performance and enjoy a more satisfying sex life without relying on medication.

REFERENCES:

[1] https://www.sciencedirect.com/topics/medicine-and-dentistry/foreplay

[2] https://www.ncbi.nlm.nih.gov/books/NBK547551/

[3] https://pubmed.ncbi.nlm.nih.gov/24313631/

[4] https://www.tandfonline.com/doi/abs/10.1080/0092623X.2017.1346530

[5] https://onlinelibrary.wiley.com/doi/full/10.1111/iju.13202

[6] https://www.sciencedirect.com/science/article/abs/pii/S2405456915000206

[7] https://link.springer.com/article/10.1007/s12671-016-0652-3

[8] https://link.springer.com/article/10.1007/s40265-018-0897-3

[9] https://link.springer.com/chapter/10.1007/978-3-319-31587-4_3

[10] https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

[11] https://link.springer.com/article/10.1007/s10508-019-01520-0

[12] https://pubmed.ncbi.nlm.nih.gov/18331255/

[13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5904652/

[14] Reinisch, J. M., & Beasley, R. (1991). The Kinsey Institute new report on sex. Macmillan.