The (S)Exercises That Make You Last Longer In Bed

If we’re totally honest, the reason most of us workout is so that we look hot and we can therefore have more sex. It’s shallow and we’re terrible, but it’s true. So you’ve managed to bag the boy of your dreams, the clothes come off, and you look stunning.

But it’ll all be for nothing if you’re lovemaking lasts little longer than a couple of pumps. I mean you’re hot, you want the other guy to have the time to enjoy the view right?

I found a statistic that said that the average man lasts somewhere between 3 and 7 minutes during sex, which makes me feel a hell of lot better about myself.

But if you are finishing before the ads are over, then you might want to try our adaptation of the ‘Last Longer’ workout to help build up some strength and stamina.

Warning: This isn’t one of those squeeze your pee muscle workouts that’ll keep you from “completing” early. This is a high-intensity workout that’ll give you the strength and endurance to pound or be pounded for so long that if they were making a porno, they’d run out of film.

So let’s make Paddy O’Brian jealous and get you extra studly.


Three components to lasting longer

Created by Liz Lowe, a strength and conditioning specialist from Florida, The ‘Last Longer’ workout will apparently “push your heart rate to the max to build endurance while adding in key strength and movement components necessary for peak performance.”

Endurance: pairing medium to high intensity sprinting with agility and core work to get your heart pumping and your core engaged. Preparing yourself for sustained bouts of ‘work’ 🙂

Power: Getting you used to explosive bursts of energy (think hip-thrusting), all the while keeping your core nice and tight.

Strength-endurance: Combines both, to really sustain your power and build stamina. Super-charges your legs, core and glutes, the muscles that you’ll need to pull an all-nighter.

We modified it a bit to suit our… particular needs.

Give it a try!

The Circuit:

1. Power

3 rounds, no rest between sets, 2 mins rest between rounds (i.e. perform a, b and c back to back, rest 2 minutes then repeat twice more).

  • a. Split-leg Jumping lunge with dumbbells – 8 reps each leg
  • b. Battle Rope Slam – 30 slams
  • c. Clap press up – 10 claps

2 min rest

2. Strength-Endurance

3 rounds, no rest between sets. 2 mins rest between rounds.

  • a. Barbell Reverse Lunge – 8 reps each leg
  • b. Barbell Romanian Deadlift – 8 reps
  • c. Pullups into press ups – max effort for both


3. Endurance

3 rounds, no rest between reps or rounds

  • a. 500 metre run – (aim for under 2 minutes)
  • b. Burpees – 10 (aim to not throw up)
  • c. Turkish get ups – 5 reps per arm
    60 seconds rest

4. Stretch

  • Squat sits
  • Hip flexor wall stretch
  • Downward dog / cobra

If you manage to get through the whole thing without throwing up in your mouth, well done! You’ll be a stallion in the sack in no time. Add this workout to your routine no more than 2-3 times a week, giving yourself plenty of time to recover.

Stretch it out

We added in a section of some serious stretching at the end. Don’t just towel off and run back home to test your mettle between the sheets. You’ll just cramp up and all your flexibility will disappear. And no one likes a stiff top… I mean… you know what I mean.

For more ideas for workouts, why not speak to one of our gay personal trainers. They can design a personalised program especially for you, whatever your goals may be.