best workouts for sexual stamina

Gyms are Getting Hot! Best Workouts to Improve Sexual Stamina and Flexibility

With spring just around the corner, it’s the perfect time to start working on spicing things up in the bedroom. And one of the best ways to do it is to improve your sexual stamina and flexibility with easy workouts you can do at the gym or home. 

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Workouts To Help Improve Sexual Stamina 

You want to improve your sexual stamina if you want to last longer in bed and enjoy multiple rounds of orgasmic pleasure without getting tired too soon. 

Weight Lifting

Strength training can be very helpful in improving your sexual stamina by building muscles. Some studies show the positive relationship between strength-building exercise and increased sexual desire in men due to muscle-building workouts producing more testosterone, a hormone responsible for sexual desire in men.

The benefits of muscle-building workouts are valid for women as well. Researchers in Australia have found that people who regularly exercise have higher satisfaction with their bodies, hence overall better sexual satisfaction.   

If you’re looking to start with some easy, beginner-friendly strength training workouts, try these exercises:

  • Push-ups 
  • Sit-ups
  • Squats
  • Barbell Hip Thrusts
  • Crunches
  • Planks


Swimming is great for building endurance, it improves flexibility and strength, and helps lower stress levels. And all of these benefits are important to a better, more satisfying sex life. Harvard Health reports that swimming helps improve your cardiovascular health, which is great for overall health and blood flow, which plays an important part in getting aroused. 

Researchers also found that swimming can “be relaxing and meditative, which may offer some stress relief.” As we know well, stress is one of the most common causes of low libido, so if swimming helps reduce stress in your life, it can also help improve your desire for sex. 

Aerobic Exercises

Researchers at Harvard have found that aerobic exercises positively impact men’s sexual health. They surveyed 22,086 men between the ages of 40 and 75 over a 14-year period to find how exercise affected their health. The results showed that those men who engaged in aerobic exercises like running were even 20% less likely to develop erectile dysfunction than those who didn’t engage in such activities weekly. 

So, if you’re looking to improve your stamina and minimize your risk of erectile dysfunction, taking up aerobic exercises is a good idea. Try one or a combination of these workouts: 

  • Running
  • Fast walking 
  • Elliptical trainer
  • Cycling
  • Rowing

Workouts To Help Improve Flexibility

Improving your flexibility is as important as improving sexual stamina in bed. By having an easier time controlling your body, you’ll be able to get into different positions easier, which will open up a lot of new ways to increase your and your partner’s pleasure during sex. 

Also, being more flexible can prevent you from injuring yourself when you’re trying new, more physically challenging positions. 


Yoga is one of the best exercises to improve your flexibility, making sex more pleasurable. However, there are even more benefits for those who practice yoga, like improved arousal and better sexual satisfaction in both men and women. 

In one study published in The Journal of Sexual Medicine, researchers studied 40 women aged 22 to 55 who enrolled in a 12-week yoga program. They had to do one hour of yoga per day, followed by some relaxation breathing exercises. After the 12-week program, even 75% of women reported that their satisfaction with their sex life has improved. 

In another study that focused solely on men, the researchers also found the same improvement in satisfaction with sex life, improved stamina, and desire. But that’s not all. Researchers also found that yoga can help men with managing premature ejaculation. Doing specific yoga poses helps practice mindfulness, improve mood, and engage and strengthen pelvic floor muscles, which play a significant part in ejaculation.

Here are some of the best yoga poses to help you improve your flexibility and engage pelvic floor muscles: 

  • Upward facing dog
  • Bow pose
  • Peacock pose
  • Bridge pose
  • Frog pose

Don’t Forget the Kegels

Kegels are one of the best exercises to improve sexual health for men and women. Studies show that women with stronger pelvic floor muscles experience stronger, more satisfying orgasms. For men, doing Kegels help train the pubococcygeus (PC) muscles which can help delay ejaculation.

The best way to learn to do Kegels the right way, for both women and men, is by trying to stop the urine stream and then restart it while peeing. This way, you’ll learn how to properly squeeze and relax the muscles, and both actions are equally important to not damage the pelvic floor muscles by doing the exercises wrong.