6 simple workouts for better sex

Can your gym routine really make you more versatile in the bedroom? Short answer: yes, but not in the way you might expect.

Sure, we've all seen, or maybe tried, the occasional sexual position that combines the agility of a gymnast with the lower-back strength of a world-class weightlifter, but let's be honest, you could spend the rest of your life using nothing but the classics and still be perfectly happy.

What matters more for most people is overall wellbeing: staying healthy, happy and hormonally on-point, so there's nothing holding you back when it's time to hit the sack.

Balancing resistance training and cardio is the way to better sex

Any good exercise routine will include a mix of resistance training and cardio, and both come with benefits for anyone interested in better sex.

Strength training, for instance, causes the body to produce testosterone, which is the primary driver of male sex drive. Since low testosterone is thought to be a cause of erectile dysfunction,¹ it makes sense to keep your levels in check, and a testosterone blood test is the most reliable way to know where you stand.

Research has also shown that better sleep quality leads to higher testosterone levels,² and because exercise tends to improve sleep quality too, the two feed into each other nicely.

Aerobic exercise, meanwhile, has been linked to improved erections in a review of five separate studies,³ largely because of its beneficial effects on blood flow and other markers of cardiovascular health.

"Improved fitness also does wonders for body image and how a man feels about himself. This, in turn, can have a positive impact on anxiety, help to contribute to confidence and abate performance issues," says Doug Tannahill, Osteopath and Strength and Conditioning coach.

So what should you focus on? Fortunately for the easily bored, you've got plenty of options.

1. Lunge and press

Bigger, multi-joint compound exercises recruit more muscle mass, which has a more significant impact on testosterone and growth hormone levels. These kinds of exercises should form the core of most gym routines if a good hormonal profile is part of the goal.

Barbells are all very well, but you're unlikely to take them into the bedroom, and learning to move your own bodyweight efficiently is one of the best ways to combine resistance training with a bit of cardio, coordination and mobility.

You can make excellent gains with nothing but standard press-ups, lunges and mountain climbers: try 5 to 10 sets of 4 to 8 press-ups and 6 to 12 lunges on each leg for a go-anywhere circuit that gets your blood pumping.

Testosterone levels are typically highest in the morning and decrease throughout the day, so training in the evening can have the most pronounced effect on testosterone levels.⁴

2. HIIT

High-intensity interval training is efficient for endorphin release. Recent research from the University of Turku found that, as well as burning fat, HIIT can boost your sense of wellbeing and, in turn, your libido.⁵

The right ratio of work to rest depends on your other goals, longer intervals build endurance, while shorter ones tend to improve power, but anywhere from 10 to 30 seconds of all-out effort with 20 to 60 seconds of rest in between is the sweet spot. Aim for 6 to 10 intervals, and stick to exercises that are easy to do even when you're tired, spin-bike intervals are ideal, box jumps much less so.

3. Get swinging (with a kettlebell)

Kettlebells have more than one benefit for better sex, and since they're simple enough to keep in a corner, they're an excellent option for training at home.

Firstly, they're ideal for fast-paced, full-body workouts that aid fat loss, and at least one clinical trial found that losing a moderate amount of weight was enough to reduce erectile dysfunction in men classified as obese.⁶

Secondly, they're a great way to build muscular endurance in the hips and glutes, two areas where it never hurts to have some staying power. Thirdly, working out with them is fast and simple: do 5 sets of 10 swings and 10 goblet squats, and you're done for the day.

4. Work your butterfly (or backstroke)

Swimming is low-impact and less likely to raise your levels of the stress hormone cortisol than endless running, and one review of the evidence on exercise and sexual desirability found a link between regular physical activity and more frequent, satisfying sex, drawing on earlier research into older swimmers.⁷ It's also a full-body resistance workout, which makes it ideal for moderate strength gains and fat loss, and if the water's cold enough, it might even boost testosterone.

Because swimming is low impact, it also works well as active recovery on your off days, letting you rest and get back to the weight room fresh.

5. Lift with a partner

If your partner already exercises regularly, it's probably worth tagging along when they head to the gym, the track or the road. One study suggests that couples who take on physical challenges together feel more satisfied with their relationships afterwards,⁸ and another found that exercising in sync with a partner, whether that's running, rowing or lifting, can help you feel closer to them.⁹ Since other research suggests relationship satisfaction plays a role in how well erectile dysfunction responds to treatment, it all adds up.¹⁰

"Working out with another male friend could improve motivation. Pushing each other and being accountable for training with each other may help you to workout more intensely and stick to your workout programme even when you don't feel up to it," says Tannahill.

6. …or just go for a stroll at lunchtime

Not all exercise needs to be strenuous, and even a little helps. One review of the evidence suggests sedentary men could lower their risk of erectile dysfunction by burning at least 200 calories a day,⁷ roughly equivalent to fast-walking for two miles, or a decent lunchtime stroll. If you can, head somewhere green, walking in nature reduces stress, which comes with a host of its own benefits.

The numan take

Adults should aim to do at least 150 minutes of moderate aerobic activity every week and strength exercises on two or more days. Regular exercise is key to overall good health, and may help improve your sex life too.

“Whatever the choice, the important factor is to keep the sessions regular in dosing in order to create a lasting change. Although single bouts of exercise can create acute physiological changes in your body, sustained repeated bouts of stimulus result in longer term adaptations which ultimately improve your health for the long run,” says Tannahill. 

References

^{1 Rajfer J. Relationship between testosterone and erectile dysfunction. Rev Urol. 2000;2(2):122–8.}

^{2 Wittert G. The relationship between sleep disorders and testosterone in men. Asian J Androl. 2014;16(2):262–5.}

^{3 Khera M, Bhattacharyya S, Miller LE. Effect of aerobic exercise on erectile function: systematic review and meta-analysis of randomized controlled trials. J Sex Med. 2023;20(12):1369–75.}

^{4 Ambroży T, Rydzik Ł, Obmiński Z, Błach W, Serafin N, Błach B, et al. The effect of high-intensity interval training periods on morning serum testosterone and cortisol levels and physical fitness in men aged 35-40 years. J Clin Med. 2021;10(10):2143.}

^{5 Saanijoki T, Tuominen L, Tuulari JJ, Nummenmaa L, Arponen E, Kalliokoski K, Hirvonen J. Opioid release after high-intensity interval training in healthy human subjects. Neuropsychopharmacology. 2018;43(2):246-54. Reported via: University of Turku. HIIT releases endorphins in the brain [Internet]. ScienceDaily. 2017 Aug 24 [cited 2026 Jul 31]. Available from: https://www.sciencedaily.com/releases/2017/08/170824101759.htm}

^{6 Esposito K, Giugliano F, Di Palo C, Giugliano G, Marfella R, D'Andrea F, D'Armiento M, Giugliano D. Effect of lifestyle changes on erectile dysfunction in obese men: a randomized controlled trial. JAMA. 2004;291(24):2978-84.}

^{7 Kumar A. What is the relationship between physical exercise and sexual desirability? J Soc Inq. 2013;13(2). Note: this is a literature review citing earlier secondary sources (a 2003 Prevention magazine piece and a 2000 American Fitness piece via Krucoff & Krucoff), not a standalone primary study, worth bearing in mind given how confidently the original copy attributed these claims to "a study."}

^{8 Shrout MR, Weigel DJ, Laurenceau J-P. Couples and concealable chronic illness: Investigating couples’ communication, coping, and relational well-being over time. J Fam Psychol. 2024;38(1):136–48.}

^{9 Wang H, Li L. Effects of two-person synchronized cycling exercise on interpersonal cooperation: A near-infrared spectroscopy hyperscanning study. Int J Clin Health Psychol. 2024;24(3):100492.}

^{10 Hassan A, El-Hadidy M, El-Deeck BS, Mostafa T. Couple satisfaction to different therapeutic modalities for organic erectile dysfunction. J Sex Med. 2008;5(10):2381–91.}