Many men are interested in enhancing their own and their partner's pleasure and satisfaction during sex.
How Men Can Improve Their Sexual Performance
However, focusing on sexual performance can
lead to anxiety. A set of simple lifestyle changes can help
- reduce anxiety
- improve erectile dysfunction
- enhance relationships with sexual partners
- increase stamina
These changes can make sex more enjoyable and satisfying for
It is important to note that worrying about getting and
maintaining erections is often a key factor in performance anxiety.
The following methods can help to reduce erectile dysfunction,
increase stamina, and improve the overall quality of sex:
1. Focus on foreplay
Some men believe that penetration is the most important, even
the defining part of sex.
However, many who experience erectile dysfunction may be
heartened to learn that they do not need an erection to please their partners.
In fact, erectile dysfunction can even be an incentive to try new strategies
that work better for their partner.
Foreplay can include touching, kissing, and oral sex. Making
foreplay last can improve the sexual experience for everyone involved.
Foreplay may be especially important for women. A 2017 study found that very few women — around
18 percent — experience an orgasm from intercourse alone. According to the same
findings, 36.6 percent of women said that clitoral stimulation was necessary
for orgasm during intercourse.
2. Try the start-stop technique
Men who want to last longer during intercourse can try the start-stop technique.
To use this technique, stop sexual activity every time
ejaculation feels imminent. Breathe deeply and start again slowly, then stop to
delay ejaculation for as long as desirable.
This method can train the body to hold off ejaculation and help
a man to feel more comfortable with not ejaculating, even during intense sexual
3. Try something new
Sexual pleasure thrives in an environment of passion and
If a person has been with one partner for a long time, sex can
begin to feel routine, and it may seem increasingly difficult to feel excited,
remain focused, or please the partner.
It may help to try a new sexual activity or position or to have
sex in a different location. Also, talking about sexual fantasies can make sex
In addition, it can help to do something new with a partner
outside the bedroom, such as:
- kayaking or
- going to a
- seeing a new
- trying a new
This can help people to feel more connected, and the excitement
of the new activity can carry into the bedroom.
4. Manage anxiety and stress
Anxiety and stress can
make it hard to get or maintain an erection. These feelings can also distract
people from sexual intimacy.
If a man feels anxious about how he will perform sexually, he
may feel less excited about sex and less engaged during it.
Strategies for managing anxiety and stress include:
- focusing more
on physical sensations than sexual performance
- getting more
- working to
- spending more
time on a favorite hobby
- going to
5. Quit smoking
Smoking cigarettes can lead to high blood pressure and
other heart-related problems that cause erectile issues.
Smoking is also independently linked to erectile dysfunction.
A 2015 analysis of 13 studies on
smoking and sexual performance found that quitting smoking often
improves sexual function and reduces erectile dysfunction.
6. Open communication
Speaking freely can significantly improve sexual experiences.
If issues related to sex have created tension or worry, it is
best to bring this up with a partner. Working together on a solution can help a
man to feel less isolated and address any concern or guilt.
A partner may be able to ease fears about sexual dysfunction,
and they may have practical suggestions.
7. Address relationship issues
Issues outside the bedroom can lead to sexual dysfunction. For
example, a man who feels that a partner criticizes them too much may feel
anxious during sex, leading to less satisfying experiences.
Communication that focuses on feelings, not blame, can help
partners to address relationship challenges. Some people also benefit from
relationship or sex therapy.
8. Get more exercise
Being physically active can reduce risk factors for heart
conditions and improve sexual function and overall health.
Conditions such as high blood pressure, heart disease,
and diabetes can damage nerves and change the
amount of blood that flows to the penis. This can make it more difficult to get
or maintain erections.
In addition, some men find that regular exercise improves
their mental health, reducing anxiety and
helping them to feel better about their bodies.
Men can also benefit from exercising the muscles involved in
arousal and ejaculation. The following exercise may help:
urinating, stop the flow of urine. Repeat several times and learn to
identify the muscles involved.
- When not
urinating, try to contract these muscles for 10 seconds. Relax them for 10
seconds, then contract them for another 10 seconds.
- Repeat this
cycle of contracting and relaxing 10 times each day.
9. Practice mindfulness
Mindfulness is the practice of becoming more aware in the
present moment. It is a popular form of meditation for beginners, and it may
improve sexual function.
Research published in 2017 suggests that
mindfulness-based therapies can change negative attitudes about sex, improve
sexual relationships, and help people to be more present during sexual
Mindfulness and meditation can also help to manage stress
unrelated to sexual activity. This can indirectly address sexual dysfunction
and improve a man’s ability to focus in the moment.
10. Try an herbal remedy
Some herbal remedies may improve sexual satisfaction, especially
if erectile dysfunction is a concern. In 2018, researchers published a review of 24 trials involving herbal remedies as treatments for
significant improvements, while a type of pine called Pinus
pinaster and the maca root, or Lepidium
meyenii, showed early positive benefits. Other herbs, namely saffron
and Tribulus terrestris, did not show clear results.
However, results of a small study published in 2017 indicated that Tribulus
terrestris may help with erectile dysfunction.
Before trying herbal remedies, speak with a doctor. Official
organizations no not regulate herbal supplements, and they can have side
effects or interact with medications.
It is important to see a healthcare provider who is
knowledgeable about supplements and who can monitor the progress of symptoms.
11. Consider counseling
Erectile dysfunction is often due in part to psychological
factors. These can include:
- social stigma
associated with aging or penis size
mental health conditions
- a history of
Individual counseling can help a man to address the role of
these and other factors in sexual satisfaction.
Relationship counseling can help partners to speak openly about
sexuality without shame or judgment.
When a man has an underlying health issue, for example,
counseling can help him to cope with the stress of erectile dysfunction while
communicating about options with a partner.
12. Talk to a doctor
Medication can be the most rapid treatment option for some men.
If a man taking medication for erectile dysfunction also makes lifestyle
changes and participates in therapy, they may eventually be able to stop taking
A handful of medications can affect sexual satisfaction, libido,
and the ability to have or maintain erections.
example, may changeTrusted Source the way a man
ejaculates and reduce sexual desire. Selective serotonin reuptake
inhibitors, or SSRIs, may be especially likely to cause sexual dysfunction.
A man who takes drugs with sexual side effects should discuss
changing the medication, stopping the treatment, or lowering the dosage with a
13. Manage chronic health problems
Erectile dysfunction can be an early warning sign of health
issues. It is important to take good care of the body by eating a balanced
diet, remaining physically active, and managing stress.
Treating chronic health issues, such as diabetes and heart
disease, is also essential. Take medications as recommended and try lifestyle
changes that can improve overall health.
symptoms of these conditions worsen, seek medical care.