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Learn How to Last Longer in Bed and Enjoy More Satisfying Sex

Learning how to last longer in bed is a common goal for lots of men. Here’s everything you need to know about controlling your cum.
Editorial team
April 25, 2024
May 21, 2024
min. read
Table of Contents

A quickie makes for an exciting intermission between lazy Sunday episodes of Love Island. But during a Friday night sex romp, shooting your load early feels like leaving the theater before the trailers end.

Many men experience premature ejaculation at some point in their life. Likewise, plenty of men who last a “normal” amount of time wish they could last longer in bed. Whatever the concern, an inability to control your orgasm can fill you with frustration and dissatisfaction during sexy times. When it becomes a chronic problem, it can harm your confidence and discourage you from experimenting with your sexuality. 

An accidental discharge doesn’t spell doom for your sex life. You can learn how to last longer in bed. Grindr is here to help you turn a minute man into a marathon man with natural tips to last longer.

Unraveling the mystery of premature ejaculation

There are a lot of misconceptions and unrealistic expectations about how long you should last in bed. A pornstar may inject his shaft with Trimix to keep his cock going for hours, but that isn’t the standard you should measure your stamina against. Neither is your brunch chat or social media feed.

Most men overestimate the time it takes to shoot their load by a quarter to half the actual time. If a stud pops into your DMs promising to fuck you from here to next Tuesday, science says he’s only making it to Sunday, at best. (Fortunately, this leaves you plenty of time for that Love Island marathon.)

Men reach orgasm and ejaculate in an average of five to seven minutes, but the range is wider than a pillow prince in a spread-eagle pose. Some guys last less than a minute, whereas others can go more than half an hour. There isn’t consensus about what is “too fast,” so a premature ejaculation diagnosis hinges on whether your brief encounters are causing you distress. Otherwise, you’re just showing enthusiasm.

The length of your dick-down sessions doesn’t equate to sexual satisfaction for you or your partner. Plus, there are plenty of non-penetrative sex acts to make your partner’s toes curl. Flirting, foreplay, intercourse, and aftercare all determine your overall enjoyment. But if the time it takes you to cum negatively affects your self-esteem or libido, learning how to last longer during sex can add extra pleasure to sexual activity. 

How to last longer in bed naturally with lifestyle changes

The key to lasting longer during sex might not be in the bedroom. From eating more fruits and vegetables to daily pelvic floor exercises, several lifestyle habits may add an extra pump to your hump. 

1. Change your diet

When learning how to last longer in bed naturally, food might not be the first thing that comes to mind. But nutrient-rich foods support testosterone levels and cardiovascular health, boosting your sexual health. Here are some nutrients to incorporate into your diet:

  • Nitrite-rich foods like beets, arugula, and broccoli increase the production of nitric oxide, the chemical responsible for telling your blood vessels to dilate and pump blood around the body — including straight to your cock.
  • Omega-fatty acids found in salmon, seeds, and nuts promote blood flow and cardiovascular health, which may improve your erections.
  • Foods rich in zinc, magnesium, and vitamin B12 maintain healthy testosterone levels, strengthening your libido.

As you enter your daddy era, your body needs extra care to stay healthy and fuck like a champ. A well-balanced diet is sexual medicine that will leave your man begging for more

2. Get regular exercise

Watch out: Regularly hitting the gym might make you want to fuck everything in sight. Regular high-intensity resistance and interval training promotes normal to high testosterone levels, fills your body with serotonin, and lowers cortisol levels. Likewise, better cardiovascular health can improve erections and naturally lower sexual dysfunction as you age. 

And if you want a routine that keeps you bricked up and full of stamina for fun sex positions, there are plenty of exercises to last longer in bed naturally. Focus on exercises that promote balance and core strength, such as lower back, abdominal, and glute exercises. They’ll improve your balance and help you stay loose, making longer sessions more comfortable. Likewise, strong quads and hamstrings will let you pound your man until the roosters crow. 

3. Practice pelvic floor exercises

Unfortunately, your schlong isn’t a muscle that can be bulked up. However, you have internal muscles that aid in all sorts of dirty deeds. Your pelvic floor muscles run from the pubic bone to the tailbone and help support your bladder and bowels. They also aid in ejaculation. Strengthening the muscle group with kegel exercises can help you delay ejaculation. 

To do kegel exercises, flex the muscle you would use to stop peeing — you should feel tension in your gooch and testicles. Clench for 10 seconds, release, and repeat. Do this 10 times in a row at least three times a day. After a month of consistent pelvic floor exercises, you may notice more control over your ejaculation during intercourse, oral sex, or masturbation. 

4. Cut out smoking and alcohol consumption

Sexual dysfunction is a common issue for people with heavy drinking habits, and we’re not just talking about whiskey dick. Chronic alcohol consumption can cause lowered desire, weak erections, and premature ejaculation even after you’ve sobered up. Likewise, cigarette smoking reduces the amount of nitric oxide in the body, which is linked to premature ejaculation

5. Work on your anxiety and stress

Stress, anxiety, and depression are linked to erectile dysfunction and premature ejaculation. When learning how to last longer in bed, exercises for your mind are as important as physical exercise. Incorporate breathing exercises and mindfulness techniques to help you reconnect with pleasure and your partner. If you struggle to work on performance anxiety alone, consider seeking help from a mental health professional to lower stress and boost your self-esteem. 


Techniques to last longer during sex

OK, you’ve pumped some iron, eaten your veggies, and aligned your chakras. But what do you do once you’re in the bedroom? We’ve got that covered, too.

Pick a partner and start practicing these techniques to prolong intercourse:

1. Have fun with foreplay

If you feel anxious about pleasing your partner, focus your attention on foreplay. Making them orgasm with a blow job, rim job, or prostate massage can take a load off your shoulders before you blow a load of your own. Try to have fun and enjoy the whole act rather than the finale by playing a naughty game or checking something off your sex bucket list

2. Smoke up

Although cannabis might make you orgasm faster while your member is being stimulated, stoned sex sessions tend to last longer overall. If you tend to zoom through foreplay and get straight to the action, marijuana can help you slow down and enjoy the ride.

3. Masturbate before sex

A full tank of the sticky stuff is great for satisfying a cum fetish, but it might make you burst at the first touch, especially if it’s been a while since you last ejaculated. Jerking off before a hookup relieves your prostate and ensures round two with your partner is less “touch and go.”

Be sure you time it right. If you have a long refractory period, masturbating too close to intercourse might stop you from performing at all.

4. Wear a thicker condom

A thicker condom desensitizes your penis to the motion of the ocean. A hefty rubber and numbing agents aren’t great long-term solutions since they also dull your enjoyment, but they’ll teach your body that it’s capable of lasting longer. It’s a helpful approach to curbing performance anxiety and building self-confidence.

Whatever you do, don’t double-wrap it. The increased friction of two condoms makes them far more likely to break.

5. Avoid certain foods before sex

Everyone knows a shot of espresso or a loaded burrito is a recipe for a mess. But there are other foods to avoid before sex to improve your physical comfort. Sweets and sugary drinks, fried foods, dairy, and grains can make you feel bloated or tired, which can impact your overall desire and performance. Everyone knows sex before dinner is better, anyway. 

6. Use the stop-start method

Edging during masturbation is a sure-fire way to train your body to last longer. It’s also a fun way to play around with dominant and submissive BDSM power dynamics during sex.

Stimulate your penis (by yourself or with a partner), bringing yourself to the edge of an orgasm. Then, stop stimulating. You don’t have to cut off all sensations; just lay off your dick while you explore other parts of your body. Over time, edging teaches your brain to control its reactions and break the association between stimulation and immediate orgasm. 

You can shoot for a specific time frame (like 10 or 15 minutes to orgasm) or a set number of times you stop before orgasm. Gradually work up to longer times as your body learns to calm down when it feels an orgasm coming on.

7. Squeeze it

Gently squeezing below the head of your penis pushes blood out of the dick and represses your ejaculatory response. You can practice during solo masturbation or with your partner during intercourse or foreplay. Just remember that it might turn your hard gherkin into a floppy weiner. 

8. Consult with a urologist

There’s no reason to feel shame about a penis that isn’t performing how you want it to. You deserve a healthy sex life.

If premature ejaculation negatively impacts your sexual and mental health, schedule a consultation with a urologist. They can identify whether your beforegasms are due to an underlying medical condition, suggest methods to improve control, or prescribe medications to treat erectile dysfunction. 

Find your marathon man

Learning how to last longer in bed requires lots of practice. Fortunately, you’ll find plenty of eager men on Grindr to tutor you. Download the Grindr app today and play out your teacher’s pet fantasies.

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