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Improving Your Sexual Endurance: 13 Practical Tips for Men

by EjaGuard Delay Spray 18 Apr 2024

Explore effective strategies and methods to extend your sexual endurance, improve stamina, and elevate your overall sexual satisfaction, regardless of any concerns regarding premature ejaculation.

Are you weary of experiencing embarrassment or disappointment due to a perceived inability to sustain sexual activity for a desired duration?

You are not alone.

Premature ejaculation is a frequently encountered and frequently frustrating issue for numerous men.

However, fret not; there are measures you can take to enhance your stamina and endurance, thus gaining better control over the timing of your ejaculation.

In this article, we will delve into various tips and techniques aimed at assisting you in prolonging your sexual encounters, even if rapid ejaculation currently impedes your ability to fully enjoy a satisfying sex life.

A Concise Overview of Premature Ejaculation

In the medical field, premature ejaculation is classified as a form of male sexual dysfunction characterized by ejaculation occurring sooner than desired by the individual or their partner, leading to feelings of frustration.

Data from a study featured in the American Journal of Men's Health indicates that premature ejaculation stands as the most prevalent male sexual dysfunction, impacting approximately 30-50% of the male populace.

Certified sex therapist Laurie Watson explains that premature ejaculation can manifest in two main forms: lifelong premature ejaculation, which begins during an individual's initial sexual experiences and persists over time, or acquired premature ejaculation, which emerges suddenly at a later stage in life.

In both scenarios, premature ejaculation shares three commonalities:

1. Ejaculation occurs within 1-2 minutes of engaging in penile-vaginal intercourse.
2. The individual struggles to postpone ejaculation during the majority, if not all, sexual encounters.
3. Adverse personal repercussions ensue, leading to distress, such as sexual performance anxiety, depression, embarrassment, shame, among others.

Strategies for Prolonging Sexual Activity

1. Utilize Desensitizing Sprays

A major contributing factor to premature ejaculation is the heightened sensitivity experienced by men during penetrative intercourse.

An effective approach to managing this sensitivity is through the use of desensitizing sprays prior to sexual activity.

Delay sprays offer a safe and reliable solution for addressing premature ejaculation. These products work by temporarily reducing sensitivity in the penis, thereby helping to prolong sexual activity.

A study examining the effects of Steady Freddy Lidocaine-based pump spray revealed significant improvements in ejaculatory control (lasting more than 2 minutes), enhanced sexual experience quality, and increased overall sexual satisfaction among participants with premature ejaculation who utilized the delay spray.

Climax control condoms serve as another advantageous product for assisting men in prolonging ejaculation. While they may not offer the same level of effectiveness as delay sprays, desensitizing condoms integrate a protective layer with a topical numbing agent positioned inside the condom. This arrangement aims to diminish penile sensation during intercourse, contributing to the delay of ejaculation.

2. Enhance Pelvic Floor Muscle Strength

Are you aware that pelvic floor muscles play a vital role in sexual function?

As illustrated in the diagram below, many of our pelvic muscles directly attach to the base of the penis. Depending on their strength, these muscles can either assist or impede a man's ejaculatory threshold.

A well-established approach to pelvic floor muscle rehabilitation involves kegel exercises.

Kegel exercises are designed to enhance erectile function and address premature ejaculation concerns.


1. Identify your pelvic floor muscles by contracting your pelvic area as if you're attempting to halt the flow of urine.
2. Hold this contraction for 3-5 seconds.
3. Relax the muscles for 3-5 seconds.
4. Repeat the kegel exercise 10 times consecutively.
5. Aim to perform these exercises three times daily.

3. Explore Edging

Edging is a widely practiced technique among both men and women, aimed at intensifying the pleasure and sensation experienced during orgasm.

For men seeking to prolong their endurance in bed, edging can serve as a valuable method to delay ejaculation.


1. Stimulate yourself or engage in sexual activity with your partner to increase arousal.
2. Just before reaching the point of orgasm, cease all forms of stimulation.
3. Wait for approximately 30 seconds or until the urge to ejaculate subsides.
4. Resume stimulation as usual.
5. Repeat this cycle 2-3 times within a single session to gradually build endurance.

4. Master the Pause-Squeeze Technique

Similar to edging, the pause-squeeze technique can assist in managing ejaculation, enabling individuals to prolong the enjoyment of sexual intercourse.

This technique involves stimulating the bulbospongiosus muscle, among other pelvic floor muscles, to induce a contraction. This contraction helps to suppress the urge to ejaculate, thereby extending sexual activity. Please refer to the image below illustrating the cluster of male pelvic floor muscles.


1. Engage in sexual stimulation with yourself or your partner to increase arousal.
2. Prior to reaching ejaculation, momentarily pause and firmly squeeze the tip of your penis with your thumb and forefinger, focusing on the area where the head meets the shaft.
3. Maintain the squeeze for several seconds or until the urge to climax diminishes.
4. Resume sexual stimulation once the urge has subsided.
5. Repeat this process 2-3 times within a single sexual session to refine the technique and build control over ejaculation.

5. Focus On Foreplay

Shifting the focus away from oneself and towards one's partner not only aids in delaying ejaculation but also deepens the intimate connection and enhances mutual satisfaction in bed.

Foreplay is an often overlooked yet incredibly pleasurable form of sexual activity that does not necessarily require intense physical stimulation to be enjoyable.

Sex therapist Vanessa Marin highlights that "many heterosexual couples tend to prioritize intercourse, despite it being the activity that places the most pressure on individuals with ejaculatory timing concerns."

Instead of immediately engaging in penetrative sex, consider starting with foreplay activities such as oral sex, manual stimulation, or sensual tantric massage. You can further enhance the experience by introducing new elements such as sex toys, intimacy games, or engaging in dirty talk.


In the spooning position, with the man positioned behind his partner, he enters her slowly while angling slightly upwards.

This posture is conducive to gentle, shallow penetration, emphasizing grinding movements. Employing shorter strokes can effectively target the woman's G-spot, potentially leading to quicker orgasms for her.

Non-Penetrative Missionary

The non-penetrative missionary position is designed to prioritize female pleasure.

Similar to the traditional missionary position, where the man is on top of the woman and facing her, in this variation, penetration is omitted. Instead, the man rubs the back of his erect penis against his partner's vulva and clitoris.

By incorporating a few drops of lubricant, both partners can experience heightened sexual satisfaction without the need for ejaculation.


In the side-to-side position, both partners lie on their sides facing each other, allowing the man to achieve shallow penetration. This shallow penetration can assist in delaying ejaculation, resulting in longer and more enjoyable sexual encounters.

This position offers the advantage of allowing the man to control the depth of thrusting, enabling him to manage the level of pleasure experienced. Additionally, it provides ample opportunity for passionate kissing, caressing, and nipple play, enhancing intimacy and overall satisfaction.


With the man lying on his back or seated upright, the woman can straddle him and take control of the depth and pace of penetration.

The modified cowgirl position offers a blend of shallow penetration, simplicity, and overall relaxation.

This position allows the man to surrender control over penetration, making it ideal for both partners. However, it's important to communicate with your partner to ensure they understand your need to regulate pleasure while they are on top.

7. Go for Round Two

If your initial attempt to delay ejaculation didn't yield the desired results, don't lose heart!

Dr. Stephen Snyder, a sex and relationship expert, recommends trying for a second round to reduce excitement levels and extend orgasm and pleasure.

Following orgasm, there's a refractory period, during which a man may be physically unable to achieve an erection or psychologically uninterested in sex (or both).

During this time, engaging in activities such as cuddling, talking, or kissing can help boost sexual arousal, potentially leading to an erection for another round of intercourse.

Alternatively, if your partner is unable to engage in a second round, masturbating before the next sexual session can be equally effective.

8. Incorporate Regular Physical Activity

Regular exercise is crucial for achieving and sustaining harder, longer-lasting erections.

As sex acts as a form of endurance workout, being physically fit can significantly enhance sexual health and performance.

Cardiovascular exercises like running, biking, or swimming are particularly effective in reducing high blood pressure, enhancing oxygen circulation, and boosting energy and stamina. These benefits contribute to improved blood flow to the genitals, essential for healthy erections.

Furthermore, maintaining a toned, healthy physique can positively impact mental well-being by reducing anxiety levels and boosting self-esteem and confidence.

9. Embrace Mindful Meditation

Meditation serves as a tool to help us explore and comprehend the emotions associated with premature ejaculation, empowering us to exert more control over our sexual experiences.

Dr. Aimee Paik, a medical professional and healthcare provider, recommends mindful meditation as a means to cultivate a stronger mind-body connection.

Getting started with mindful meditation:

1. Find a comfortable seated position, whether it's in a chair, on a bed, or on the floor, and allocate 10-15 minutes for your practice.
2. Close your eyes and initiate a deep breathing exercise, inhaling for 5 seconds and exhaling for 3 seconds. Direct your attention to different areas of your body as you breathe.
3. While doing this, inquire within: "What do I feel?" "What sensations am I experiencing?"
4. Concentrate on the actual sensations themselves rather than attaching meaning to them.
5. If your mind wanders, gently guide it back to focusing solely on the sensations you're experiencing.

Over time, consistent practice of mindful meditation can enable you to recognize and become more acquainted with the sensations associated with sexual stimulation. This heightened awareness may aid in addressing symptoms related to premature ejaculation.

10. Employ Distraction Techniques During Sexual Activity

Often, men grappling with premature ejaculation find their thoughts consumed by concerns like "Am I performing adequately?" or "Is my partner experiencing pleasure?" These anxieties, along with the recurring internal chant of "Don't finish, don't finish, don't finish," can exacerbate the issue.

Enter the art of distraction.

Research indicates that some men have achieved success in delaying ejaculation by diverting their attention away from sexual thoughts. This technique is straightforward: during sexual activity, concentrate on non-erotic subjects like algebra, flying a kite, or eating pasta. Shifting your focus in this way can help prevent excessive arousal.

However, it's worth noting that this approach may result in weaker erections or even loss of erection despite ongoing sexual arousal.

11. Integrate Enjoyable Sex Toys into Your Sexual Routine

When we envision 'sex,' it's common to associate it solely with penetrative intercourse. However, this perspective is quite limiting, especially for vulva owners.

According to a study published in the Journal of Sex & Marital Therapy, which surveyed 1,055 women aged 18 to 94, researchers discovered that only a small percentage of women can achieve orgasm from vaginal stimulation alone.

Concentrating on our partner's pleasure not only enhances their enjoyment of sex but can also redirect our own sexual energy, assisting in delaying premature ejaculation.

Sex toys provide additional avenues for sexual exploration. Consider incorporating sensory deprivation tools like blindfolds and handcuffs on your partner while simultaneously engaging in activities such as giving oral sex or using a vibrator during slow or shallow penetration.

12. Adjust Your Dietary Habits

Frequently, our dietary choices can significantly impact our sexual performance, particularly for men dealing with premature ejaculation.

For those seeking to enhance their endurance in bed, incorporating foods rich in zinc and magnesium can yield favorable results.

Nutritional therapist Andrea Bartels recommends considering zinc and magnesium supplementation as a natural approach to addressing sexual dysfunction. These minerals have been shown to increase testosterone levels, enhance libido, and improve prostate function, potentially aiding in the management of premature ejaculation before resorting to drug treatments.

You have the option to acquire these nutrients through over-the-counter supplements or by incorporating them into your diet through whole foods. Foods rich in zinc and magnesium include shellfish such as oysters, crab, and mussels, as well as nuts, seeds, legumes, grains, and yogurt.

13. Consult with a Sex Therapist

Sexologist and medical expert Dr. Yuvraj Arora Monga highlights that many challenges affecting one's intimate life can be addressed through open communication.

Behavioral therapy provides a valuable platform for couples and individuals to openly discuss concerns, sources of stress, or anxiety related to premature ejaculation, facilitating resolution and improved sexual experiences.

Behavioral therapy can assist you in:

1. Identifying the underlying causes of your sexual dysfunction.
2. Addressing psychological factors contributing to premature ejaculation, such as stress, sexual performance anxiety, low self-esteem, or confidence issues.
3. Providing personalized techniques and exercises to help you recondition patterns associated with premature ejaculation, thereby prolonging pleasure during sexual encounters.

Couples counseling is another valuable option to consider. In these sessions, you and your partner are encouraged to explore issues together, fostering open communication and collaboration to identify and resolve barriers to intimacy in the bedroom.

Key Takeaways:

1. Premature ejaculation is a prevalent and treatable sexual dysfunction affecting 30-50% of men during their lifetime.
2. It's common for men experiencing premature ejaculation to feel disappointed with their sexual performance and seek ways to improve endurance.
3. While there's no universal solution, the expert-recommended tips provided in this article aim to empower individuals to regain control of their sexual confidence and extend their duration in bed.

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