Step 01
Answer the questions
A short questionnaire about your situation comes first, and your answers shape your personal plan.
Sexual stamina involves several skills you can practice: breathing, relaxation, pelvic floor coordination and awareness of arousal. The Last Longer program in The Coach app combines these skills in an eight-week plan. You begin with guided solo exercises, then learn how to use them during sex.
Take the quizIf you want to know how to have more stamina in bed, start with four areas of practice: breathing, pelvic floor coordination, arousal awareness and gradual solo exercises.
If you’re looking into how to increase sexual stamina for men, it helps to distinguish general fitness from arousal-control practice. This program focuses on breathing, pelvic floor coordination and noticing changes in arousal.
The app combines daily breathing and pelvic floor sessions with solo arousal practice three times a week. Each session explains what to work on.
Most advice on how to build sexual stamina gives you more of something: more cardio, more foreplay, more often. Building stamina is two specific things, and both come with a number. One: raise the level you can sit at without the reflex firing. Two: stretch how long you can sit there.
The scale runs from one, neutral, to ten, orgasm, and it isn’t a ramp. Arousal moves in waves; a six can become a nine in seconds if you tense, hold your breath or speed up. Below eight, what keeps you there is loosening and breathing out. At eight, breath alone keeps you from climbing. At nine, just before the point of no return, one strong pelvic-floor contraction can still interrupt the reflex, and nothing softer can. So the ceiling has no fixed number. It sits at the highest level where you can still choose, and an ordinary night gives you no reason to find yours. That’s why learning to name your level comes first.
Holding is the second half, and it has a schedule. Reach a five or six and stay: twenty to thirty seconds at first, then two to three minutes, three sessions a week for two weeks. Then the same at higher levels. By the third and fourth week the practice moves to nine on purpose, a level that is hard to hold without practice. That’s how to build stamina for sexual intercourse without a clock: higher levels, held for longer. For how these drills are spread across eight weeks, see our guide to how to last longer in bed.
When it comes to how to improve stamina in bed, stop losing what you have before you add anything. Each of these turns a six into a nine before you’ve noticed, and each has a fix you can use tonight.
A few questions, then about two months of practice: you raise the highest arousal level you can control one step at a time, and hold it a little longer each week.
Step 01
A short questionnaire about your situation comes first, and your answers shape your personal plan.
Step 02
Guided belly breathing and muscle release from the first day, and the six-week Kegel program with daily audio and reminders. Ten minutes a day for the muscle, and three five-minute breathing sessions.
Step 03
Three solo sessions a week, about twenty minutes each: climb to a level, come back down, hold it, then work a level higher, up to nine by the third and fourth week. The plan sets the level; your job is to hold it.
A few questions set your starting point and your first session.
Sexual stamina involves noticing your arousal and adjusting your pace while staying comfortable.
Sexual stamina training is smaller than a workout and more specific, and it doesn’t happen on gym days. Search “how to increase sex stamina” and you mostly get lifestyle lists. A real week looks like this, and the only equipment is a quiet room.
Five minutes of belly breathing, three times, wherever you are. Ten minutes of the Kegel program, guided, with a reminder. The muscle needs at least six weeks to change, and six in ten men report a significant improvement after six weeks of Kegel practice.
About twenty minutes each, alone, at the level the week is for: stop-start by stages in the first two weeks, then holding a level and the work at nine in the third and fourth. This is the session that turns the rest into stamina in bed.
Nothing visible. A slow exhale of at least six seconds as arousal rises, a slightly longer one when you’re close, a pelvic floor kept neutral, and a jaw, thighs and abs kept soft. She never has to know a technique is running.
Am I at seven, or eight? Where did I tense? Which position spiked it? A worse night isn’t a setback: stress, fatigue and how aroused you were before you started move the number night to night. Look at the pattern across weeks, not at single nights.
Each of those exercises, with its schedule and the system it trains, is set out in our guide to exercises to last longer in bed.
Prepared sessions and reminders help you keep a regular practice.
From a survey of The Coach users after their first four weeks with the app:
Reviews from men using the program, on the App Store and Google Play.
“55 yo. After months of being dubious about this app and what it promises, I took a chance on it based on the reviews. Am I ever glad I did! In just two weeks I’ve gone from ‘goodness you finished already? 🥲’ to ‘please finish baby I’m exhausted 🥵’ 🤣👍🏼”
“Have been taking these Kegel Exercises for a good three weeks. Superb results from this and the arousal control advice. Intercourse with my wife has gone from about 30 secs to 2 mins. Big thumbs up 👍”
“I was a skeptic at first, but 2 weeks in my wife told me to stop using the app because I’m lasting too long and her p***** raw. Well done The Coach! Also - not stopping Highly recommend it.”
“I was skeptical on how the exercises would help. I had tried pills to go longer and they had no impact. The exercises and practices in my path have been great to enable my body to learn how to control itself in the moment. Highly recommend as an alternative!”
A few questions find your starting point, and the plan starts there.
We built every program with urologists, sex therapists and clinicians who work in men’s sexual health.
Dr. Justin Houman
MD, UCLA-trained urologist and male reproductive specialist focusing on sexual health.
Dr. Susie Gronski
Licensed physical therapist, certified sexuality counselor, and founder of a men's pelvic health clinic.
Cameron Fraser
Australia's leading men's sex coach, specializing in male sexual wellness and performance.
Dr. Amy Pearlman
Board-certified urologist specializing in male sexual wellness, performance, and hormonal health.
Gerard Greene
Specialist men's health physiotherapist and senior lecturer at Coventry University.
Natalie Goldberg
Certified sex and family therapist dedicated to improving intimate relationships and personal well-being.
Dr. Paula Hall
Accredited sexual and relationship psychotherapist, registered with leading professional bodies in psychotherapy.
Dr. Justin Lehmiller
PhD in social psychology and senior research fellow at the Kinsey Institute.
Tonight, close the leaks: half speed at seven, an exhale longer than the inhale, thighs and jaw soft, and a low-intensity position when it spikes. Of everything on how to increase stamina in bed for men, that’s the part that works the same night. Then start the daily breath and the Kegel program, and give the arousal practice three evenings this week, because the leaks only stay closed once you can name your level and your pelvic floor is trained.
About two months of steady practice for the whole thing. Belly breathing is part of your practice from the first week. The Kegel program needs about six weeks before the muscle is strong enough to use. Naming your level and holding it is built in two-week blocks: stop-start in the first two weeks, then holding a level and the work at nine in weeks three and four. Week by week the target moves: hold below the line for up to a minute, then hold eight to nine for up to three minutes, then the same while she’s moving. Those are targets, not promises, and you reach them at your own pace.
Breathing, pelvic-floor training and arousal practice are the natural route, and what you train stays with you. A numbing spray or a thick condom works on the night you use it and teaches nothing for the next; training is slower and it compounds. As for medication, that’s a conversation with a doctor, not with an app; we don’t work with it.
Minutes are the wrong unit, which is why the question has no honest number. Good stamina in bed is a ceiling you can stay under on purpose: you know you’re at seven, you can bring it to five, and you can go back up without the reflex deciding for you. Whatever the clock says at the end was your call. The averages, the range and where the clinical line sits are set out in our guide to how long sex should last; none of those numbers measures control, and control is the part you can change.
They build the runner’s parts, heart and legs. They’re worth having, but they change nothing about the level your reflex fires at, because nothing in a workout is aroused and the reflex is only ever trained aroused. Keep them for what they’re good at, and add the four parts: of all the exercises to increase sexual stamina for men, those are the only ones done while aroused. Anything that skips arousal is fitness training, which is a different goal.
Alone first, and that isn’t shyness: with a partner nothing slows down enough to learn from. Three evenings a week, twenty minutes, a slow rhythm, no porn. Climb to a level, name it, bring it down with breath and loosening, then climb higher. First the climbs, then the holds and the work at nine in the third and fourth week. The silent version runs with her from week one. The partnered drills come later, once you can name your level; they’re how to increase stamina for sexual activity when your partner sets the pace.
Same goal, measured differently. Lasting longer counts minutes; stamina is the level you can hold and for how long, which is what produces the minutes. Chasing minutes leads to quick tips; training the level is what tends to add minutes, and that is how to get more stamina in bed.
It’s the top of the ceiling work: climbing to eight or nine and holding there without going over. Done once you can name your level, it’s one of the most direct ways to train stamina. Done as a trick before that, it’s a guess about where the edge is. Where the edge sits and how to hold it is in our guide to what edging is and how to do it.
Then you’re asking a different question. Ejaculating within about a minute of penetration, nearly every time, for around six months is what clinicians call premature ejaculation; what causes it and what moves it are in our guide to premature ejaculation. If it started suddenly, if it hurts, or if your erections or your health changed at the same time, see a doctor before you start any app. The four parts still apply. The starting level is lower, and the plan starts there.
The Last Longer program, week by week: the ten-level arousal scale, guided belly breathing and muscle release, the six-week Kegel program with daily audio and reminders, and solo arousal practice with a target level for each stage, then the partner versions. About two months.
No equipment, and no partner for the weeks that matter most. The first weeks run alone, in a quiet room, twenty minutes at a time, because that’s where you learn to name your level without anyone else’s rhythm in the way. With her, you use a longer exhale and a relaxed jaw, and neither shows.
