How to Boost Your Stamina in the Bedroom (and Gym)

Ladies and gentlemen, if you want to unlock your “energizer bunny” in the bedroom and beyond, you are in the right place!

We obviously strive to “give our best performance” in the bedroom, but sometimes factors out of our control can prevent us from “delivering” to our full potential.

There are many sneaky causes of low sex drive, but lacking sexual stamina isn’t irreversible. If you want to improve your performance in the bedroom, you just need to think more holistically! 

Here are 8 simple things you can do to help improve your stamina to perform better and longer! 

1. Focus On Heart Health
Sex is a moderate form of cardio, so anything you can do to improve your heart health will benefit your stamina and performance in the bedroom.

Research says that, on average, it takes men seven minutes to orgasm and 12 minutes for women to cross the finish line. This requires long-lasting stamina, and your heart needs to be in tip-top shape to keep up. 

To ensure you can go the distance, incorporate some moderate-intensity cardio sessions a couple of times per week and focus on things that will boost blood flow, like supplementing with nitric oxide boosting herbs. Healthy circulation is crucial for a healthy heart, and as an added bonus, it will improve erections and make your orgasms stronger! 

Nitro Wood is doctor-approved and formulated with clinically shown ingredients to support healthy blood flow and overall health.

2. Weight Train Regularly

Another way to improve heart health that has added bedroom benefits is to get stronger. Body strength and conditioning significantly impact your stamina and is a great way to boost testosterone (a sex hormone both men and women need to have a strong sex drive.)

Stronger muscles also lead to healthier joints, which makes sex easier and allows you to get a little more “creative” in bed– if ya know what we mean!

Check out this article if you are looking for the best supplements to improve your workouts for muscle growth and strength gains!

3. Maintain A Healthy Weight 

Obesity is one of the most known risk factors for sexual dysfunction. Being at an unhealthy weight increases your chances of erectile dysfunction and is also a testosterone killer! And let’s not forget the impact being overweight has on your self-esteem, which plays a major role in wanting to have sex and how confident you feel during the act.

To get in the mood, have the confidence to perform your best and go the distance, you need to maintain a proper weight and BMI. There are many research-backed tips that can help you lose weight. A quality thermogenic like Inno Shred can also help you achieve weight loss faster and easier. 

4. Take Note Of Your Sleep Patterns
Statistics show that most people get less than seven hours of sleep each night. Furthermore, the sleep most get is not deep and relaxing.

Lack of quality sleep can be associated with multiple health issues like poor mood, anxiety and obesity– all things that can decrease your stamina and performance. It also increases your stress hormone cortisol (which kills testosterone) and throws your hunger hormones out of whack. 

To keep your hormones balanced and increase your stamina, you must prioritize sleep quality and quantity. Check out these 8 best natural ingredients for sleep if you struggle to get the rest your body needs to perform its best between the sheets.

5. Build Mental Stamina

Did you know that you can use your mind to improve your physical stamina? It’s true! There is a close connection between the two. It’s not hard to build mental stamina; you just have to make a conscious effort. 

Start with taking note of your thoughts regarding sex. Are they positive or negative? Practice interrupting any negative thoughts and replacing them with positive ones. 

Second, let your mind be free from sexual expectations and distractions. Get out of your head! The more you can stay present during sex, the better your endurance will be. 

And last, practice deep breathing before sex. Breathing exercises relieve stress and increase oxygen in your blood to give you more energy and stamina.

There are also natural herbs that can help with focus and intensity. Alpha GPC, Huperzine A, L-Theanine and Alpha Yohimbine are all shown to help naturally boost brain power and mental focus. You can find all these herbs in effective dosages in the focus version of our best-selling thermogenic Inno Shred.

6. Caffeinate 

Caffeine opens up blood vessels in the body, which may improve blood flow, something we mentioned earlier that can make sex more enjoyable. Caffeine may also make it easier to get and keep an erection.

Several research studies show that those who consume 2-3 cups of coffee daily are less likely to develop erectile dysfunction. Additionally, studies show consuming something caffeinated facilitates genital arousal in some women ( i.e., makes you horny). 

As always, you don’t want to go overboard with caffeine. If you are sensitive to stimulants or watching your caffeine intake, try drinks with a lower caffeine content, such as herbal teas or our fat-burning brew Inno Spresso Burn, which is a much cleaner and healthier choice than your regular cup of coffee.

7. Lower Stress and Improve Your Overall Mood

Your mental state significantly affects your ability to get in the mood and perform at your best. If you are constantly going, have a million open tabs in your brain, are always worrying, are depressed, anxious, or overly stressed, it can dramatically affect your sex life.

When you let go of everyday stresses, you won’t wear yourself out as quickly when it’s time for some bedroom action. Not to mention, stress also increases the stress hormone cortisol, which is a testosterone killer.

If you want to have a healthy libido and enjoy sex, it’s important that you do things to keep your stress levels low, your mood uplifted and your cortisol in a healthy range.

Try implementing daily relaxation techniques like journaling, meditating and yoga, get 7-9 hours of quality sleep every night, and supplement with stress-lowering herbs such as Ashwagandha, which you can find in clinically effective dosages in Inno Supps T-Drive or Inno Drive: For Her. 

8. Consume Stamina-Boosting Foods and Herbs 

With just a few additions to your diet and supplement regime, you can increase stamina to improve your staying power between the sheets.

Many herbs, vitamins, minerals and other essential nutrients are proven to contribute to increased sexual libido and stamina. 

Here are a few with some of the most promising research:

Beets/Beetroot Juice






Leafy Greens


Omega-3s (fatty fish, flax seed, chia seed, walnuts) 

Flavonoids (berries, citrus, red wine, green tea, dark chocolate, hot peppers)







Coleus Forskohlii 



Vitamin D


If you want to take the guesswork out of which stamina and libido-enhancing herbs you need to take and in what dosages, we have two sexual health supplements to consider…

For the fellas, we have T-Drive. This natural doctor-approved test booster contains key nutrients that are known to help stimulate and support healthy testosterone production, increase overall male vitality, and skyrocket energy levels in the bedroom, gym and any area of your life where you need more endurance.  

And for the ladies, we have Inno Drive: For Her. This doctor-recommended female-focused sexual health supplement contains natural ingredients to help lower stress, boost libido, enhance circulation, and support hormone balance. We formulated Inno Drive For Her to not only support a healthy sex drive but to revitalize your entire body so that you feel, perform and look your best in the bedroom and beyond! 

Sexual performance is often a sensitive topic, all the more reason to address it and talk openly about it! Sex is a vital part of a healthy partnership, and being able to “perform your best” deserves your (and your partner’s) attention. We hope this article helped! 

Give these 8 tips and tricks a try to boost stamina, prolong your lovin’ and take your lovemaking to the next level! You and your partner will be glad you did!