Wondering How to Build Sexual Endurance? First, Learn the Causes

In a survey of women, 62% of them admitted that they weren’t happy with their sex lives. There are probably a number of men who aren’t either.

While some things may be completely out of a person’s control, their sexual endurance isn’t. By improving this, they just might be able to improve the quality of their sex life.

For those who are wondering how to build their sexual endurance, keep reading. This article will discuss everything a person needs to know to kick their sex life up a notch.

How Long Is Normal Sex Anyway?

To begin with, the media has portrayed sex to be encounters that last for hours, sometimes even days! A person might actually have normal sexual endurance but think it’s short because of these unrealistic expectations the media’s put on the public.

In reality, sexual intercourse probably doesn’t last as long as people think for the average couple. Times range from 33 seconds to 44 minutes, with an average of 5.4 minutes.

So it may be all in a person’s head that sex is “too short.” Of course, if either partner of a couple has issues with that, then it’s certainly worth exploring ways to up their sexual endurance so their bedroom romps are longer and more enjoyable.

What Can Affect a Person’s Sexual Endurance?

Human beings are complex creatures. They’re one of the only animals that have sex for pleasure, after all. Throw in emotions (especially love), and it can become very complicated.

Here are some things that may affect a man’s sexual endurance.

Too Much Sensitivity

Everyone experiences different sensitivities in their penises; this is what makes every individual unique.

In general, when a man starts out having sex for the first few times, he might end up finishing way too quickly. This is because he’s new to the sensations. After he’s gained more sexual experience, typically, he finds that his sexual endurance will go up.

But for some people, that sensitivity never goes away. Or it may barely improve as time goes by. This can cause frustration in bed, as he may not get things going the way he wants.

Too Little Sensitivity

A man can have the opposite problem as well. If there is too little sensitivity, he might find that his sexual endurance can be too much.

And there is such thing as too much of a good thing. It can get frustrating to keep going but never reach climax.

It may have an effect on a sexual partner as well, both physically and mentally. They might get sore and might also have the misconception that their lover isn’t that attracted to them. As a result, this can take its toll on a  relationship.

Physical Health

If someone’s not in very good shape and/or have health conditions, this may hinder their sex life as well. They might wish for their sessions to be longer, but they always have to stop in a short period of time.

For example, maybe a man doesn’t exercise much, so he’s out of breath whenever he gets in the bedroom with his partner. Or maybe he has a heart condition that makes him call it quits after a little bit.

If a person’s low on serotonin (a neurotransmitter), it can cause premature ejaculation (PE). On the other hand, if he has high amounts of serotonin, then this can increase the time he needs to ejaculate.

Mental Health

The state of mind a person’s in will also affect their sexual endurance. As stated in a section above, arousal is a very complicated subject when it comes to human beings.

If someone’s suffering from mental health issues or they’re just having a bad day, they might not be performing the best they can in bed. This can manifest in things like difficulty getting and maintaining an erection or difficulty achieving an orgasm.

How to Increase Sexual Endurance

The above sections have addressed what can affect sexual endurance. The next subject is what a man can do to increase it for a great sex life.

Take a look below to see how a man can bump up his sexual endurance.

Do Behavioral Therapy

Behavioral therapy is great for building up sexual endurance. It’ll help men hold off on ejaculating for future sessions.

There are 2 ways to do this: the squeeze method and the stop-start method. Both can be practiced by the man himself and/or his partner.

With the squeeze method, he stimulates his penis until he feels like he’s getting close to orgasm. At this point, he squeezes his penis firmly so his erection partially goes away.

With the start-stop method, he’d do the same thing, but instead of squeezing before orgasm, cease all stimulation. Repeat 3 times, and he should allow himself to orgasm on the 4th time.

While both of these can be effective, they might not be enough to keep PE away for good. A man might have to use other methods on this list.

Use Alpha Male Plus Strips

Alpha Male Plus (AMP) strips are male enhancement supplements that users don’t need a prescription for. This is because all of its ingredients are all-natural. They’re made with vitamins, herbs, and dried fruits.

They’re very easy to use too. All a man has to do is open the pack, take out the strip, and put it in his mouth. He needs to chew on it a few times to activate the bioactive matrix with his saliva, then keep the strip underneath his tongue until it dissolves.

The strip depends on a sublingual delivery, meaning under the tongue. This is one of the quickest ways to reap the benefits of any substance, as they’re absorbed by the veins underneath.

Each strip should last up to 72 hours. An added side benefit of taking AMP strips is they can help with prostate health too.

Use Alpha Swipes

Alpha Swipes is another male enhancement product from AMP. These come in a package that’s very similar to a condom wrapper.

Before sex, a man should use one of the Swipes. He needs to open the packaging and rub the wipe his penis. It needs 5 minutes to dry before he can proceed with sexual activity.

Alpha Swipes have benzocaine; it’s the mild anesthetic found in cough drops. This will slightly decrease sensitivity to combat premature ejaculation.

It’s a great product since a person doesn’t have to ingest or inject anything to enjoy the benefits. Plus, like with AMP strips, no prescription is needed to get them.

However, it’s always a good idea for the user to speak with their doctor before using this product to make sure they don’t have an allergy to benzocaine.

Take Nootropics

Nootropics are better known as “smart drugs.” People usually take them to boost their mental performance.

But remember how arousal involves many things, and one of them is a person’s state of mind? In this case, nootropics can help with sexual endurance.

These smart drugs can help with things like blood flow and brain signals. As a result, they should help with any endurance issues.

Use Numbing Creams or Sprays

There are products on the market that can slightly numb the penis. This makes it so a man’s not as sensitive and will decrease the chances of him suffering from premature ejaculation.

For the best results, he needs to put on the cream or spray 20 to 30 minutes before sex. He needs to make sure to wipe all of the cream or spray off 10 minutes before he has sex because it can inadvertently numb a partner’s genitals as well.

Use Condoms

For the majority of men, condoms reduce sensitivity for them. So for a man with PE, using condoms can be a good idea, especially since some of them come with numbing creams inside them.

Of course, there’s the added benefit of protecting against STDs and pregnancies. If a man’s with a new partner and/or they’re not on birth control, then condoms may be a wise choice.

Do Pelvic Floor Exercises

The stronger the pelvic floor is, the more a man can control his orgasms. Pelvic floor exercises involve strengthening the Kegel muscles.

To find the Kegel muscles, stop urinating mid-stream. The muscles men use to do so are the Kegel ones.

To “work out” these muscles, tighten them for 3 seconds, then relax them for 3 seconds. Repeat this as many times as desired.

What’s great about these exercises is anyone can do them whenever and wherever they want. Whether they’re at home lying in bed or at work, they can always do a few reps of pelvic floor exercises.

Take Medications

There are some medications that have delayed ejaculation as a side effect. For example, antidepressants are one of them.

While a man might not be depressed, doctors might prescribe their patients these medications to see if they help with their sex lives. And if someone is suffering from depression, then he can kill 2 birds with 1 stone here.

Other medications that might help with PE include Tramadol and phosphodiesterase-5 inhibitors, like Viagra and Cialis. These are also used to treat erectile dysfunction, so again, a man can address multiple problems with these medications.

Take Vitamin Supplements

If a person doesn’t want to take such a drastic route with prescription medications, then they can try vitamin supplements instead. There are quite a few that may benefit men with PE, such as zinc, magnesium, copper, calcium, selenium, and manganese.

They might not see a huge difference with their sexual endurance, but if men combine these supplements with other methods on this list and healthy living, then they’ll have a better experience.

Take Kratom

One of the side effects of taking the stimulant kratom is delayed orgasm. While this may be a problem for most men, it’s a welcome side effect for those with PE. 

Not only can they delay ejaculation, but they’ll also be more energetic from taking this herb.

How to Decrease Sexual Endurance

Yes, this article is about building sexual endurance, but a previous section did touch upon how a man might last too long as well.

If someone has this problem, then they might be wondering about solutions so they don’t always end up going for so long that their partner is sore (and not in the good way either).

Here are some ways to decrease sexual endurance.

Abstain From Masturbating

Masturbation is healthy, but there’s a saying: too much of a good thing can be bad.

For example, many men develop what’s called “death grip syndrome,” which is where they have decreased sensitivity from frequent masturbation.

This also causes them to be conditioned to orgasm only when there’s a certain type of stimulation from their hands. This can make it very difficult to orgasm during penetrative sex.

The good news is, this is reversible. If a man abstains from masturbating for a while, he’ll find that his penis will become more sensitive.

When this happens, he shouldn’t resume masturbating, but instead, he should have sex with his partner. This will allow him to get used to orgasming through another stimulus rather than his own hands.

See a Counselor

If a man’s lasting too long in bed due to things on his mind or he suspects that he has a mental health issue, it’s best to see a counselor. They’ll be able to talk things through to figure out what’s hindering his sex life.

Not only that, but they’ll also help address those issues in constructive and healthy ways. If needed, they can also give referrals to a psychiatrist, who can then prescribe any medications a man might need.

Counseling can also be great for premature ejaculation. If a man’s having confidence issues in bed, then this may cause him to finish earlier than he wants. If he can get a clearer frame of mind before sexual encounters, this can help him last longer.

Know How to Build Sexual Endurance for a Better Sex Life

This article has addressed all sorts of ways on how to build sexual endurance, as well as the causes.

By taking things like AMP Swipes and strips, kratom, prescription medications, and vitamin supplements, men can tackle their bedroom issues. But mental health shouldn’t be neglected, as that can also make a difference.

If this article on building sexual endurance has made a difference in the bedroom, then make sure to check out other articles on this site too!