Let's face it, we've all been there; we're in the moment, things are heating up, and then boom, it's over. It can be a real bummer, especially when it happens regularly. If you find yourself finishing before your partner on a consistent basis, don't worry, you're not alone. 

In fact, according to a recent study, almost 1 in 3 men suffer from premature ejaculation. While there is no "magic pill" to cure this common problem, there are things that you can do to train your body to last longer in bed. 

Bedroom endurance training is all about teaching your body to control your arousal levels and delay ejaculation. The goal is to increase the time between arousal and ejaculation. And just like with any physical activity, the more you practice, the better you will become at it. So, if you are looking to improve your bedroom performance and last longer in bed, here are a few things that you can try.

Start Slow

The key to lasting longer in bed is learning to control your arousal levels. One way to do this is by starting slowly and building up gradually. When you are first getting started, try focusing on non-sexual activities like kissing, cuddling, or giving your partner a sensual massage. This will help get you aroused without going all the way and will also help you get familiar with your own arousal levels. Once things start heating up, take things even slower and focus on pleasing your partner instead of rushing towards ejaculation. 

By taking things slowly at first and then increasing the pace as you go, you will be able to control your arousal levels better and delaying ejaculation will become easier over time.

Squeeze Technique

The squeeze technique is another way that you can help delay ejaculation and last longer in bed. To do this, simply apply pressure to the head of your penis when you feel like you are about to reach orgasm. You can do this by squeezing the head of your penis with your thumb and forefinger or by asking your partner to do it for you. The pressure should be firm but not too tight; you should still be able to feel pleasurable sensations. Hold the squeeze for 10-20 seconds and then release. Repeat this process 3-5 times before allowing yourself to reach orgasm. 

With time and practice, this technique will help train your body to control its arousal levels better and delay ejaculation.


Kegel exercises are another great way to help improve sexual endurance and last longer in bed. These exercises work by strengthening the pelvic floor muscles, which are responsible for controlling urination and ejaculation. To do a Kegel exercise, simply contract the muscles that stop the flow of urine midstream for 5 seconds and then release for 5 seconds. Repeat this 10 times for 3 sets per day for best results. 

Not only will Kegels help improve sexual endurance, but they can also lead to harder erections, increased sensation during sex, and more intense orgasms. 

These days, everyone is always in a rush—but that doesn't mean sex has to be a quickie! If you want to make things last (and we mean really last), try following these tips. From taking things slowly and gradually building up to your bedroom routine, there are plenty of ways to make sex last as long as you want it to. And who knows? You might even have some fun along the way