How to Last Longer During Sex

If you've ever wished you could last longer during sex, you're not alone. Many men struggle with stamina in bed, and it’s nothing to be ashamed of. The good news? There are practical, proven ways to build endurance, boost confidence, and satisfy your partner more completely.
Below are five expert-backed tips to help you last longer — and enjoy sex more fully.

1. Exercises and a Healthy Diet
Your sexual performance is closely tied to your overall health. Regular exercise increases blood flow, boosts testosterone, and helps reduce anxiety — all crucial for lasting longer in bed. Try incorporating cardio, strength training, and even pelvic floor exercises (like Kegels) into your routine.
In addition, fuel your body with the right nutrients. Foods rich in zinc, magnesium, and healthy fats — such as avocados, nuts, leafy greens, and fish — can enhance stamina and hormone balance. Cut back on processed sugar, alcohol, and smoking, all of which can negatively affect your libido and erection quality.

2. Make Her Cum First
Here’s the truth: sex isn’t all about lasting forever — it’s about mutual satisfaction. One of the smartest strategies is to focus on your partner’s pleasure early on. Foreplay, oral sex, and finger stimulation are powerful tools to help her climax before penetration.
By removing the pressure to “hold back” during intercourse, you’ll enjoy the moment more and feel less anxiety about performance. Plus, when she’s already had an orgasm (or two), you’ll both be more relaxed and open to new experiences together.

3. Go Slow — and Use Lube
Slowing down isn’t a weakness — it’s a skill. Many men rush sex due to excitement or nerves, but slowing your rhythm helps you stay in control. Use deeper, slower thrusts, take breaks, change positions, or focus on kissing and touching during pauses.
Using lube can also make a big difference. It reduces friction, which can lower overstimulation and help delay ejaculation. It also enhances comfort for both partners and allows for longer, more enjoyable sessions.

4. Sex Toys (and Masturbation Training)
Sex toys aren't just for solo fun — they're powerful tools for building endurance and increasing confidence. Try using a masturbator or a sex doll torso with realistic textures and tightness to practice controlling your climax. This kind of “masturbation training” allows you to simulate real sensations and master your edge.
Start by using a toy to get close to orgasm, then stop or slow down before you climax. Repeat this "start-stop" method several times. Over time, your body becomes more responsive, and you’ll gain better control in bed.

5. Dirty Talk: Turn Her On Without Rushing
Sex isn’t just physical — it’s mental. Dirty talk can build arousal, deepen intimacy, and make sex more satisfying without speeding up physical stimulation. Whisper your fantasies, compliment her body, or describe what you want to do to her — slowly and confidently.
By engaging her mind and emotions, you’re making the experience richer and giving yourself time to cool down. Dirty talk helps you connect, communicate, and create a more erotic atmosphere — which can naturally lead to longer, more passionate sex.

Final Thoughts
Lasting longer during sex isn’t about pressure — it’s about practice, communication, and connection. By focusing on health, technique, and mutual pleasure, you can transform your bedroom experience into something truly unforgettable.
Want to take your stamina training to the next level? Explore realistic sex toys like our Nastnova Sex Doll Torsos — built to help you train harder and play longer.
Because better sex starts with better tools.