After years of reading various sex books, trying different supplements and pills, and over 100 hours of research for this article alone, I believe this is the ONLY guide on how to last longer in bed you’ll need to read.
If you’re here, it probably means you’re unhappy with your current sexual stamina.
Whether you’re worried about your partner’s satisfaction or simply want to enjoy sex for longer, I have good news for you. There are plenty of things you can do if you want to last longer in bed.
The bad news is there’s no quick fix.
If you’re looking for a single trick that will fix all your stamina woes, you won’t find it here. What you will find are well-researched practices, habits, and techniques that will pay off in the long run.
If you’re committed, read on.
Table of Contents
Why Should You Learn on How to Last Longer In Bed?
Here’s why learning how to give any woman massive sexual pleasure EVERY TIME you have sex is important to YOU…
1. It’s Way More Fun.
I don’t know a guy who doesn’t love getting women off, feeling her go crazy with desire, making her completely lose control, leave her spent and shaking when you’re done.
2. It Builds Connection, Loyalty, And… Love
If you want to eventually turn this entire “meeting women” thing into a real relationship, then you must know that one of the things that makes a woman say to herself, “this guy just might be the one!” is being able to rock her world in bed.
Women love to be able to tell their friends: “The first time we made love I knew this guy was special… he did things to me that no other lover was able to do”
3. It Makes You More CONFIDENT In Every Interaction With Women…
There is something about KNOWING that she is going to have an amazing experience with you sexually that changes the way you approach a woman.
A lot of men really struggle with feeling like they are trying to “get” something from a beautiful woman that they approach. But when you have the consistent experience of women becoming sexually addicted to you…
It changes things.
Suddenly your cocky smile comes from an authentic place because you know that you are offering her much more than clever conversation if she’s smart enough to date you.
Women can FEEL this.
The Average Duration In Bed For Men
Honestly, there’s very little research on this. In one very limited study1 of self-reported data, participants said penetration lasted anywhere between 55 seconds and 44 minutes, with the average being 5.4 minutes.
‘Average duration’ isn’t necessarily a helpful metric.
There’s no number that can really tell you if you should last longer in bed – that’s up to you (and, to a degree, your partner) to decide.
What Is Premature Ejaculation?
The definition of premature ejaculation2 doesn’t rest on a number of minutes. It depends on how long you want to last compared to how long you do last, as well as the degree of control you have over your orgasm.
It’s more common than you think – as many as one in five men experience it at some point in their lives, so you’re not alone.
If it just happens once in a while, it’s not really an issue. But if you’re experiencing it regularly and it interferes with your or your partner’s sexual pleasure, it’s something worth looking into.
Causes of Premature Ejaculation
For most people, premature ejaculation starts in the mind. If you’re worried, nervous, insecure, or anxious about sex, this can trigger PE.
Other contributing factors can be depression, relationship problems, and poor body image.
If you’ve experienced or perpetrated sexual abuse, these can also be a reason for PE. If that’s the case for you, seek the help of a mental health professional and be kind to yourself.
If none of the psychological causes are at play, it could be something physical.
Erectile dysfunction (sometimes undiagnosed), oversensitivity, hormonal imbalance, chemical imbalance, heredity, and urethra or prostate infections can all be underlying causes.
If you think any of those might apply, visit a doctor.
Prosolution Plus Pill For Premature Ejaculation
Prosolution Plus doesn’t provide overnight results, but expect to see visible effects within the 7-day range after taking it.
Read more about the pill here.
When researchers tested 148 men in two-month study (half took the pill, half took placebo pill), they noticed 64% improvement with premature ejaculation, against 25% improvement in placebo test.
That’s pretty impressive.
And it’s without using abusive chemicals. It’s using the best of Ayurvedic and ancient Chinese medicine for guys.
It consists of herbs like — Tribulus Terrestris (famous aphrodisiac also for guys who want to improve the cum load volume), Withania Somnifera, Asparagus Adscendens to name few more popular ones.
It’s safe to test drive it as there is 67-day money-back guarantee (all you essentially risk is your time and shipping fees).
There is a myth that pills like Viagra or Cialis can make you last longer, but this is false.
In my opinion, they are way too strong and abusive to the body.
They work for strong erections (even after ejaculation), but it’s like using a jackhammer to fix something delicate like glasses.
It’s much better to look for more natural pills that mix chemistry and natural aphrodisiacs to get the job done (plus, they require no prescription).
*Bonus tip: Watch this video from School of Squirt to learn how to tease and give her the best orgasm of her life. Fair warning, you might get very, very wet in the process.
But What If You Need Results Overnight?
Prosolutions won’t help overnight, but there are few options that might.
Read more about wipes here.
You simply use the delay wipe and rub it on your penis where it’s most sensitive in back-forth motion (the glans, the frenulum). Squeeze the wipe to extract all the lotion from the wipe.
The natural ingredients on wipe basically tell nerves to relax and enjoy the ride. It will help you to last longer (usually around 20 mins extra).
Delay wipes are discreet so you can simply excuse yourself before the action starts… Oh, I’ll just grab a condom.
Store both condoms and wipe in a wallet and if you do a trial run before action, she won’t suspect anything.
I really like that VigRX delay wipes are made from natural ingredients (not harsh drugs) like Zanthoxylum Oil, Peony Extract.
Additionally, if you want to really do killing you could use delay wipes together with VigRX Plus.
It’s the most effective natural pill to get bigger, harder erections.
Imagine lasting longer while having a harder erection = BOOM!
Both wipes and VIGRX come with a 67-day guarantee, so again you can just test and fool around with these with no risk.
Max upside with the smallest downside.
While I don’t recommend any of these solutions for long-term, they have saved my dating life quite a few times.
If you’re in long-term relationships, however — I would really urge you to work it out.
Talk to your partner and find natural ways to last longer (even if it involves using a super thick condom, penis sleeve, going down on her, or making a homemade cock ring).
Lifestyle Adjustments & Changes For Lasting Longer In Bed
#1 — STOP The Bad Jerking Off Habits
One of the main reasons men have problems with Erectile Dysfunction (ED) or Premature Ejaculation (PE) is because of lousy masturbation habits.
When you will stop the porn in a few weeks you’ll notice how attractive and sexy girls in real life become. Your sex life will be transformed with this one thing.
However, if your issue is PE, that probably comes from earlier years when privacy was an issue. So when you did masturbate you did it as quickly as possible to avoid getting caught, that you developed a bad habit.
How can you expect yourself to last longer, if you can never last longer than a few minutes even by yourself?
The answer to this issue is practice and we’ll get to it soon.
But the first step to change is awareness.
#2 — Get Fit & Fix Your Health
Being fit can make an immense improvement to your abilities (plus, the side benefit of being more attractive to women).
Remember, when your penis gets hard when the blood vessels open up and fill with blood. And this, in turn, is closely affected by your cardiovascular shape.
Any exercise that will keep your heart rate elevated for at least 30 minutes, at least 3x/week will make a significant difference.
You’ll notice how you can stay physically active for longer. Plus your metabolism will improve. This includes blood circulation to your heart, lungs and — most importantly — your penis.
Also, it’s not only about the exercise — if you smoke, drink and eat junk food — your sexual drive will be affected as well..!
Start making better health choices and not only your love life will improve, but overall life as well.
#3 — Practice Kegel Exercises
OK, so you are training your overall body.
Did you know you can also train your penis control muscles?
Yes, you can learn to control your penis hardness levels and eventually even be able to achieve non-ejaculatory orgasms with the help of this practice.
Maybe you’ve heard of PC muscle training, Kegel exercise or Male Deer exercise. It’s real and it helps incredibly with your self-control in bed.
Here’s how you do the exercise:
- First, you need to learn to isolate your PC muscle. It’s the muscle you use to stop peeing. That’s actually a great time to start your kegel exercise.
- Every time you go to take a leak, stop yourself for 5 x 10 secs by squeezing your PC muscle as strong as you can. Then release.
- A leak taking time is a nice trigger to be able to do the exercise regularly. In about 2 weeks you’ll start noticing a significant difference in your control.
- Start by squeezing PC muscle for few seconds and then releasing. Over time you can increase the duration. The great thing is that you can also do the exercise anywhere — while driving, sitting at your desk, while having lunch… nobody will know.
- You can also do a mix of 30 quick squeezes and releases, follow it by 10x5secs holding the flex and repeat this for 5 times. It shouldn’t take you more than 10 mins a day.
#4 — Change Your Diet
There’s new research that suggests diet could be an important factor in lasting longer.
One study3 on sexual function shows that food rich in zinc – like red meat, shellfish, legumes, and nuts – can help delay ejaculation.
Low magnesium levels have been linked4 to premature ejaculation, so add some magnesium-rich foods like dark chocolate, avocados, and fatty fish to your diet.
#5 — Improve Your Cardio
Cardio exercise can help in so many ways.
One study5 on cardiovascular health and sexual function showed that men who exercised more were less likely to suffer from ED. It can help increase blood flow which is good for all aspects of health, including sexual function.
Psychologically, it can give you a huge boost of confidence, and regular exercise is linked to better mental health. All good things if you want to enjoy sex to the fullest!
Tips & Techniques To Last Longer In Bed
#6 — Practice Controlling Yourself With Edging
Yep, we are still by ourselves, but this is the last step.
Instead of porn or quick wank, you need to learn how to masturbate by yourself for longer.
It would sound hard if it wouldn’t be the most pleasurable exercise ever!
Here’s a rule though: You are not allowed to ejaculate in less than 15 minutes (and no porn).
Ideally, you would not ejaculate at all. The more you save your semen, the more energy you’ll gain. I shared my own 99-day nofap challenge experience there.
You need to stop outsourcing your stimulation to porn. Is there any wonder that after seeing endless tabs of sexy, exciting scenes you have trouble getting hard for your girl?
On the other side, is there any surprise that you can’t last for long if your masturbation has never lasted longer than 3 minutes?
Okay, now what do you do during these 15 minutes?
You’ll practice edging.
Remember that kegel exercise? This is where it comes to play.
What you’ll do is you get yourself hard, get close to ejaculation and squeeze your PC muscle as hard as possible and hold it for 10 seconds.
While you are squeezing practice deep, relaxed breathing. It helps to imagine moving the sexual energy from your penis area to your whole body with each breath.
The key to this exercise is to learn to control yourself as well as being aware of your hardness levels.
It’s helpful to keep asking yourself during different arousal stages: “From 1 to 10 at which stage am I?
This will allow yourself to push the limits and also you’ll learn about your own “Point of No-Return”.
For example, during the sex, you’ll know when you need to slow down and for how long you need to squeeze your PC muscles to calm down.
#7 — Make Her Orgasm First
As you learned in the beginning — intercourse doesn’t need to be the main play!
A good rule to have is to always make sure she comes first.
This will only remove the pressure and arouse both of you at the same time.
You cannot go wrong with this rule! From now on, think of intercourse as 30% of the lovemaking process.
70% of it can be kissing, cuddling, fingering, giving her cunnilingus or receiving fellatio!
Slow things down and tease each other for longer. This will only build the tension, increase the pleasure, and orgasms will be so much more intense.
He covers in detail how to make girls have multiple orgasms, “squirting” orgasms, and heck — even stacking orgasms!
I’m still learning that stuff heh!
Consider checking out our best sex tips for men guide to take your game to a new level.
#8 — Communicate With Her To Fix Your Anxiety
One of the biggest arousal killers is stress. Think about it.
When you masturbate by yourself are you stressed?
No! You’re super relaxed!
How can you then expect yourself to stay hard and excited if you are worried about your performance? All those thoughts in your mind are toxic.
But here are some news — girls have the same anxiety issues! They just worry about things like — oh, does he find me attractive..? Are my breasts too small? I hope it doesn’t smell down there…
The #1 fix to this is communication. Talk to your partner.
Discuss your worries beforehand and it will help her to open up and calm down as well. If things go wrong during the sex, you can also just be honest and tell what’s going on.
Maybe you won’t fix your challenges the first time, but your sex WILL improve over time!
#9 — Switch Positions & Mix Things Up
As you learn how your body works, you’ll also discover that there are some sex positions that make you cum sooner and some that make you less aroused.
Use this knowledge to your advantage..!
If you are finding yourself to get too close to ejaculation, switch positions!
Change the tempo, angle — make the sex feel totally different.
Also, there is no rule, that once you’ve penetrated her, that you have to stay inside. Actually, it can be a lot of fun to thrust her for a few times, then withdraw and use your fingers to keep going.
Teasing her this way will only increase the intensity of the pleasure. Plus, did you know that you can edge your girl too? Yep, that’s right!
If you want to achieve squirting or whole-body orgasms, you actually keep teasing her to 9 (1 to 10 intensity) and then stopping.
When you’ll eventually bring her to climax, she’ll have a mind-blowing orgasm!
Plus, by mixing it up and making it fun you’ll be able to last much longer 😉
#10 — Practice Deep, Relaxed Breathing
If you observe yourself, you’ll notice that right before you ejaculate your breath actually becomes shorter and shorter until you hold your breath at the moment of cumming.
Knowing this you can calm yourself down with long, deep breathing through the diaphragm.
As I mentioned before, if you practice this during your masturbation sessions, it will get easier and easier to control yourself during the process.
Mute the sensation away from your penis, focus on the sound of your breath and you’ll be able to calm down.
#11 — Use a Thick Condom and Lube
This is a simple one. There are condoms that are thicker than others for example, Lifestyles Extra Strength or even look at a thicker cock sleeve.
Use them to your advantage. If you have trouble lasting longer, pick a thicker condom. If you have trouble staying hard, use something super light like Lifestyles Skyn.
Also, you may have noticed when it’s super wet down there, you can last longer and sensations lessen.
Well, use lots of your own saliva and lube and you’ll last longer!
#12 — Bring in The Backup (Sex Toys)
Finally, if you find yourself working too hard, why not make it easier?
Get some sex toys to help you out..!
For example, this multi-purpose 50 Shades of Grey inspired G-spot rabbit vibrator is a serious orgasm bringer.
It’s a rabbit G-spot vibrator that has 2 powerful motors. One for the rabbit ears (clitoris) and second for the shaft (G-spot stimulation).
In total there are 36 possible vibration combinations that you can test through to find the one she likes the best.
Also, sometimes you might want to not use vibrations at all. Or just use shaft vibrations or just clitoral vibrations — there are two separate buttons that allow controlling each motor separately.
When using it, make sure you don’t just pull the toy in and out. Let her instruct you on the spot and then simply keep pressing up and down or a little bit back and forth.
Using this toy you’ll have plenty of fun, she’s gonna be satisfied, and it will add a nice variety to your love sessions.
A lot of guys worry that bringing such toys will make them less of a man.
But this is so false, no toy can replace a man and sensations you can bring with your magic touch, masculine energy, and passionate kisses (ask any woman!).
So destroy your limiting beliefs and start having more fun!
#13 — Visit a Sex Therapist
Unfortunately, there’s still some stigma surrounding therapy, but this is probably one of the best things you can do to address premature ejaculation.
Since many people experience PE due to psychological factors, it makes sense to approach those issues with someone who knows how to help you.
Talk openly with your therapist so you can tackle some of the underlying factors that are affecting your sex life.
And don’t worry, you won’t be telling them anything they haven’t heard before.
#14 — Practice Yoga
Yoga is a wonderful way to train the body and the mind – the two things you’ll need to master if you want to increase your stamina.
Try to find a practice that includes breathing exercises. These can help reduce anxiety and bring you into the moment.
Meditation can also help to calm your mind and give you more control over your thoughts.
#15 — Squeeze Technique
If you feel yourself about to climax, and it’s earlier than you want to, pull out quickly and squeeze the tip of your penis.
You want to put pressure on the spot where the shaft and head meet. This should stop you from climaxing.
Take a breather until you’re ready to begin again.
Just make sure you tell your partner what you’re doing beforehand!
#16 — Use a Delay Spray
A delay spray can be used as an immediate, short-term solution, but it’s not a long-term fix.
These numbing sprays will reduce sensitivity to your penis and are easy to use. Just spray it on a few minutes before sex.
#17 — Focus On Foreplay
Sex is so much more than just penetration.
Broadening your definition of sex and spending more time on foreplay can make your sex sessions last much longer. If you’re worried about your partner’s pleasure, long foreplay is an easy way to ensure their enjoyment.
You might choose to limit stimulation to your penis during foreplay or use this time to practice edging.
#18 — Distract Yourself
Just lie back and think of England, as the old saying goes.
This isn’t the greatest technique, but it can work in a pinch.
Thinking of something else can stop you from getting overwhelmed with stimulation, but it can also take you out of the moment and away from your partner.
#19 — Take Breaks
This is probably one of the easiest ways to last longer.
You don’t have to constantly be penetrating your partner. Take breaks to switch positions, give oral sex, kiss and fondle each other, dirty talk, whatever you like.
Bringing It All Together
Generally, there’s no quick fix if you want to last longer in bed. Sure, there are some short-term solutions, but this is more of a marathon than a sprint.
The best thing you can do is choose a few different techniques and use them together. It might take a while to notice results, but it’s worth it in the long run.
See what works for you, experiment, and stay positive.
The best advice I can give you is to be kind to yourself. No one ever whipped themselves into lasting longer in bed (unless you’re into that, maybe). Be patient and celebrate small wins!
- PubMed, 2005. A multinational population survey of intravaginal ejaculation latency time.
- Harvard Health Publishing, 2020. An article on premature ejaculation.
- National Center of Biotechnology Information, 2009. A study on the effects of zinc supplementation on sexual behavior of male rats.
- PubMed, 2001. A study of magnesium’s possible role in premature ejaculation.
- The Journal of Sexual Medicine, 2019. A cross-sectional survey of physically active adults to assess whether exercise improves self-reported sexual dysfunction.