How to last longer in bed: 5 proven ways

If you feel like you finish sooner than you’d like, you’re far from alone. Wanting to know how to last longer in bed is a pretty common thing men worry about, and there’s a fair bit of myth to clear up first.

There’s no set time that sex “should” last. Despite the idea that it goes on for hours, one large study found the average time from penetration to ejaculation was 5.4 minutes.¹ Lasting a few minutes is completely normal, but if you’re consistently finishing much faster than you or your partner want, it’s worth looking at treatment for premature ejaculation (PE).

The good news is that there are plenty of simple, effective ways to last longer. Here are five worth knowing about.

1. Kegel exercises

If you’d prefer a natural option, there’s growing evidence that regular Kegel exercises can improve your control over ejaculation. In one study, men who trained their pelvic floor muscles for 12 weeks increased their average time from under a minute to over two minutes.² These exercises strengthen the muscles around the base of the penis, and the more consistently you train them, the more control you tend to have.

2. Condoms

Condoms do more than protect against STIs. They also reduce sensitivity, which can help you last longer, and thicker or “delay” condoms are designed with exactly this in mind.³ They’re one of the easiest and most accessible options to try, and they won’t get in the way of enjoying yourself.

3. Dapoxetine

If you’d prefer a medical option, there’s dapoxetine. Taken 1 to 2 hours before sex, it increases serotonin activity in the nervous system, which affects the nerve signals that trigger ejaculation and gives you more control.⁴ It’s the only oral medicine licensed specifically for premature ejaculation in the UK.

4. Viagra

It’s best known as an erectile dysfunction treatment, but can Viagra help you last longer too? Some studies suggest sildenafil (the active ingredient in Viagra) can lengthen the time before ejaculation, though the evidence is strongest for men who also have erectile difficulties.⁵ If ED and premature ejaculation go hand in hand for you, it may help with both.

5. Pause-squeeze technique

For a completely natural approach, some men find the pause-squeeze technique helpful.⁶ As you feel close to ejaculating, stop all stimulation until the urge passes. You can also gently squeeze the tip of the penis at that moment. It takes practice, but over time it can help you recognise and manage the point of no return.

Finding what works for you

Finding the right approach often means trying a few of these methods, sometimes in combination. It helps to talk openly with your partner, and to read the patient information leaflet for possible side effects before starting any medication. If premature ejaculation is affecting your confidence or your relationship, you don’t have to put up with it.

How long should sex last?

There’s no “right” amount of time. One large study put the average at 5.4 minutes from penetration to ejaculation.¹ Anywhere in that range is normal, so try not to measure yourself against the myth that it should last for hours.

What’s the quickest way to last longer in bed?

Condoms are the easiest thing to try, since they reduce sensitivity, work straight away and need no preparation.³ If you want a medical option that works on demand, dapoxetine is taken 1 to 2 hours before sex.⁴

How can I last longer in bed naturally?

Kegel (pelvic floor) exercises, the pause-squeeze technique, and using a condom to reduce sensitivity are all drug-free approaches that can help.^2,3,6

Does Viagra make you last longer?

Viagra treats erectile dysfunction, but some evidence suggests sildenafil can also lengthen the time before ejaculation, particularly for men who have ED as well as premature ejaculation.⁵

Do condoms help you last longer?

Yes, for many men. Condoms reduce sensitivity, and thicker or delay-specific condoms are made to help you last longer.³

References

^{1. Waldinger MD, Quinn P, Dilleen M, Mundayat R, Schweitzer DH, Boolell M. A multinational population survey of intravaginal ejaculation latency time. J Sex Med. 2005;2(4):492-497.}

^{2. Pastore AL, Palleschi G, Fuschi A, Maggioni C, Rago R, Zucchi A, et al. Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Ther Adv Urol. 2014;6(3):83-88.}

^{3. National Health Service. Ejaculation problems [Internet]. London: NHS; [cited 2026 Aug 26]. Available from: https://www.nhs.uk/conditions/ejaculation-problems/}

^{4. Li J, Yuan H, Bai Y, Pu C, Tang Y, Dong Q, et al. Dapoxetine for premature ejaculation: an updated meta-analysis of randomized controlled trials. Clin Ther. 2014;36(12):2003-2014.}

^{5. Krishnappa P, Fernandez-Pascual E, Carballido J, Martinez-Salamanca JI. Sildenafil/Viagra in the treatment of premature ejaculation. Int J Impot Res. 2019;31(2):65-70.}

^{6. InformedHealth.org [Internet]. Cologne: Institute for Quality and Efficiency in Health Care (IQWiG); Premature ejaculation: what can I do on my own? [cited 2026 Aug 26]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK547551/}