Male InfertilityMale Sexual HealthWeightlifting, improves testosterone levels

Exercises for men for a better sex life

Exercising has always been considered good for not just our physical but also mental well-being. But now, did you know that toning those muscles, or losing a few pounds can help you be better at sex? That’s true, research has found out that working out three to four times a week can do a lot of good to your sexual health and to help your sexual technique, flexibility and endurance.

While there are different types of workouts, few of them help you in becoming better in bed. So, which of these exercises is the best for better sex?  Here are five of the best exercises which could be the best medicine for you to improve your sex life.

Weight Lifting

Lifting of weights causes your body to produce testosterone which is the primary precursor for the male sex drive. This strength training is exactly what you need to help you perform well in bed. It is recommended that you lift weights enough to feel fatigued by the 10th repetition.

Studies have shown that short intense exercises such as weight lifting, push-ups, sit ups, crunches are linked with increased testosterone levels. These muscle-building and strength-building exercises can help lead to a better sex life by strengthening your shoulders, chest and abs. Strong upper body strength can also increase stamina since these muscles are used during intercourse.

Weightlifting, improves testosterone levels
Kegels Exercise for delaying ejaculation

Kegels Exercise

This would not come as a surprise to many, but doing Kegels is considered a good sex exercise for men because they can help endurance and control by toning the pubococcygeus muscles.

Kegels strengthen the muscles in your body’s pelvic floor, which lead to better sex. Men can use Kegels to delay ejaculation by contracting these muscles right before orgasm. To start off with this exercise, you can start by interrupting the flow of urine when going to the bathroom to get used to your pubococcygeus muscles. After that you can do Kegels anytime and any place by squeezing your muscles, holding for 10 seconds and relaxing. The best part, you can do as many reps as you can before you tire yourselves out.

Fast Walking

In research conducted by Harvard, it was found that aerobic exercises in men, resulted in a 30-per cent lower risk of erectile dysfunction(ED). Another study found out that, aerobic activity that burns at least 200 calories per day can significantly lower the risk of ED.

Brisk walking helps ED by improving your circulation and blood flow. Exercises such as fast walking, running and other aerobic activities help your sex life and as a bonus prevent you from heart attacks as they keep your blood vessels clear. The results of these exercises can lead to stronger and longer erections and release endorphins which can boost your sexual performance.

Swift Walking can make you better in bed
Swimming workout for better sex life


Swimming, an exercise which is both good for your back and your sex life. Swimming for at least 30 minutes, three times a week will increase your sexual endurance. Since swimming and sex require you to endure a lot of energy, it can really help you in building it up. Swimming can also result in weight loss. In a study of 110 obese men with ED, it was found out that losing just 10% of their body weight improved sexual function in one-third of the men.


What is it that connects the most to our body and mind at once? You guessed it right, it’s yoga. Practicing yoga will allow your body to get into creative positions for maximum pleasure during sex. It helps with your flexibility and improves your stamina.

Experts say it can improve your stamina in the sack by drawing your energy in and up. Some of the yoga poses that improve pelvic muscles are the bow pose, peacock pose and the shoulder stand.

Meditation, not just for your brain, for your sexual health too

Apart from having good hygiene, better and healthier body, you will have a good relationship with your partner when you improve your sexual health and performance in bed. Start with one exercise and eventually you can keep adding more to make your love life better.  Should you have any specific questions about the content of this article or if you would like to ask Dr. Karthik Gunasekaran, sexologist at our clinic, please leave a comment or write to


  1. Hello doctor, i am a regular reader of your blog articles, can you please talk about the use of testosterone steroids on a man’s sexual health?

    Kiran R

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