Let’s be real—lasting longer in bed is something many men secretly (or not-so-secretly) wish they were better at. If you’ve ever finished quicker than you’d like, you’re not alone. Whether it happens occasionally or more often than you’d prefer, it can leave both you and your partner feeling unsatisfied. The good news? There are real, effective ways to improve your stamina—without needing a prescription or a magic trick.
Experts agree that a mix of physical control, mental focus, and healthy habits can dramatically improve your staying power. So if you’re ready to stop stressing and start lasting longer, here are 7 proven strategies that actually work.
1. Use the Start-Stop Method
One of the most recommended techniques by sex therapists is the Start-Stop method. It’s exactly what it sounds like: when you’re getting close to climax, stop all stimulation. Take a deep breath, stay calm, and let the feelings of arousal naturally ease. Then, when you feel in control again, start back up.
This might sound a little awkward at first, but it’s incredibly effective at retraining your body. Start practicing this on your own during masturbation. You’ll quickly learn how to recognize your “point of no return” and build the control to back off before you cross it.
When used with a partner, it requires communication—but that can actually make your connection stronger. It becomes a shared process rather than a solo struggle.
Benefits:
- Increases awareness of your arousal levels
- Helps you learn control without medications
- Improves confidence with consistent use
2. Strengthen Your Pelvic Floor with Kegels
Kegels aren’t just for women. Men have pelvic floor muscles too, and strengthening them can give you better control during sex and delay ejaculation.
To do a Kegel: squeeze the muscles you’d use to stop peeing midstream. Contract the muscles, hold for 3 to 5 seconds, then release. Try doing 3 sets of 10 repetitions each day. As your muscles get stronger, gradually increase how long you hold and the number of reps. Strong pelvic muscles improve your ability to contract and hold back during moments of high arousal, and they can even help with firmer erections and more intense orgasms.
Tips:
- Don’t flex your abs or glutes—focus just on the pelvic floor.
- Practice while sitting, standing, or lying down.
- Consistency is key—make it a daily habit.
3. Try the Squeeze Technique
Another therapist-endorsed method, the Squeeze Technique, involves applying gentle pressure to the penis just below the head when you’re about to climax. the goal is to temporarily limit blood flow to help lower arousal levels
Here’s how to do it:
- When you’re nearing climax, stop all motion.
- Use your thumb and forefinger to gently apply pressure at the base just below the head.
- Hold for 5–10 seconds, then release.
- Wait until the urge subsides, then resume activity.
With enough practice, this technique can become a reliable way to delay orgasm during sex. Just like Start-Stop, it can be done solo or with a partner.
Best for:
- Immediate, in-the-moment control
- Gaining body awareness
- Reducing sensitivity naturally
4. Use Condoms to Reduce Sensitivity
Let’s face it—some guys avoid condoms because they dull sensation. But if you’re looking to last longer, that’s exactly the point.
Thicker condoms or those specifically designed for endurance (often labeled “climax control” or “extended pleasure”) can slightly reduce sensitivity, helping you delay orgasm.
Some condoms even include mild desensitizing agents like benzocaine to further reduce stimulation. Just be sure to follow directions, and clean off any residue to avoid numbing your partner.
Try These:
- Trojan Extended Pleasure
- Durex Performax Intense
- Lifestyles Everlast Intense
5. Use Delay Sprays or Creams
Topical desensitizers are an easy, over-the-counter solution. These sprays or creams (usually containing lidocaine or benzocaine) numb the penis slightly to help reduce overstimulation.
Use it 10–15 minutes before intercourse and gently wipe off any extra to prevent it from passing to your partner. Use sparingly—overuse can lead to too much numbness and reduced pleasure.
Pros:
- Fast results
- Useful for those with high sensitivity
- Doesn’t require behavioral training
Cons:
- Possible loss of sensation
- Can affect partner if not wiped properly
6. Focus on Your Mental Game
Your brain is just as involved in sex as your body. Anxiety, overthinking, and fear of finishing too early can actually cause you to finish too early.
Mindfulness, breathing techniques, and simple distraction tricks can help calm your mind. Try focusing on your breath when you feel overwhelmed or thinking about something non-sexual to slow things down.
Don’t get caught in the performance trap. The more pressure you put on yourself, the more you’re likely to rush toward climax. Relaxation is key.
Try This:
- Count backward from 100
- Focus on your breathing
- Stay present, not pressured
7. Get Fit and Eat Right
Believe it or not, your overall health has a direct impact on your bedroom performance. Cardiovascular health affects blood flow, energy levels, and endurance.
Exercises like running, cycling, swimming, and strength training boost testosterone, enhance circulation, and improve stamina. Combine that with a healthy diet rich in zinc, omega-3s, and antioxidants, and you’ve got a recipe for sexual vitality.
Also, avoid excess alcohol, smoking, or high-stress levels—they all impact arousal and performance negatively.
Foods That Help:
- Oysters (high in zinc)
- Watermelon (contains citrulline for blood flow)
- Leafy greens
- Dark chocolate
Final Thoughts
Struggling with stamina in bed is more common than you think—and the good news is, it’s completely manageable. With consistent effort, practical techniques like the Start-Stop and Squeeze methods, pelvic floor exercises, and a focus on overall wellness, you can build real, lasting control. And if you’re looking for expert guidance, don’t hesitate to consult with a specialist. Dr. Amit Joshi, widely recognized as the best sexologist in Jaipur, offers advanced, personalized solutions to help you overcome performance challenges and regain confidence. Remember, improvement takes time—stay consistent, stay positive, and know that better performance is absolutely possible.
