How To Get Stronger Erections For Better Sex

Can you get a bigger erection?

Yes and no. 

Without surgery, it is not physically possible to increase penis size. However, by maximising blood flow to the penis, it can help you to achieve a fuller and harder erection.

Naturally, erections with better blood flow will be able to reach their full potential, hence, making them seem bigger.

Tips on how to get stronger erections

There are several factors that can contribute to weak erections.

However, the good news is that there are ways to improve erections. If you occasionally lose your erection, the following tips can help to improve sexual performance.

Eat healthily

Whilst there are no foods or supplements that can help you get hard instantly, eating well and incorporating a balanced diet can help to support penile health. Foods for stronger erections generally play a role in helping to improve overall health.

Some studies have discovered that a diet rich in fruit, vegetables, fish, nuts and whole grains, can improve sexual function and prevent the onset of ED in males. By following diets similar to the Mediterranean diet, and avoiding simple sugars, saturated fats and refined carbohydrates, many men can improve the quality of their erections. 

Dark leafy greens such as spinach and lettuce contain nitrates that facilitate healthy blood flow to the penis. Shellfish and oysters, rich in the mineral zinc, can help boost levels of the sex hormone testosterone, which in turn may help increase your sex drive.

Finally, making sure that you’re getting enough amino acids such as L-arginine (found in meat and other protein sources) ensures your body is creating the nitric oxide that helps relax penile smooth muscle, in order to achieve a firm erection. 

When it comes to the foods that help you get hard, these guidelines can help supplement the minerals and nutrients that facilitate blood flow to the penis.

Reduce alcohol intake 

A drink or two can help set the mood and relax the mind before having sex. Although many men are able to take advantage of reduced inhibitions and higher confidence levels caused by alcohol, there is a fine line between helping, and hindering sexual performance.

Overindulgence can make it difficult for you to get and keep an erection, hard enough for sex. By limiting or avoiding alcohol before sex, you may reduce your risk of experiencing ED symptoms and improve your sexual response.

Stop smoking

The act of smoking can severely impact the quality of your erection. Smoking damages your blood vessels. The nicotine in tobacco works as a vasoconstrictor, essentially reducing the volume of blood that flows freely throughout your body. Since an erection is entirely dependent on consistent blood flow through the arteries, habitual smoking can directly impact the rigidity of your erection. 

Exercise regularly

Maintaining a regular physical fitness regimen can boost your sexual response and improve your self-confidence. Exercise increases blood flow throughout the body and can aid in the volume of blood that enters the penis upon sexual stimulation. 

Aerobic exercises such as swimming, running, and skipping, can help fight the effects of ED in healthy males. Men should aim to achieve a mild-to-moderate level of physical activity daily, including days where weight training is offset by active recovery days of cardiovascular exercise.

Try Kegel exercises

Exercises that strengthen your pelvic floor muscles, such as Kegels, can help to improve blood flow to the penis, resulting in harder erections. 

A Kegel exercise can be performed after you’ve identified your pelvic floor muscles. To achieve this, think of how it feels when you stop your stream whilst urinating – this is essentially a contraction of the pubococcygeus (PC) muscle. Focus on feeling this contraction, and hold it for a couple of seconds, before releasing it and attempting the manoeuvre again. Once you’ve reached ten successful completions, you’re ready to begin experimenting with longer holds for each rep.

After mastering the Kegel technique, some men notice an increase in the duration of their erection, and also, the time they’re able to last during sex before achieving an orgasm.

Manage long term conditions

If you’re among the millions of men living with a disease such as diabetes or certain heart conditions, your ability to maintain an erection may be affeted. However, managing your condition by following medical treatment protocols can give you the best chance of enjoying a healthy sex life. 

Conditions such as dementia, prostate cancer and liver disease may also trigger ED. In addition to following the recommendations of your doctor or healthcare professionals, rest and exercise can improve your quality of life and blood flow. 

Review medication you are taking

Certain medications can affect the quality of your erection. The most common types of medication linked to ED symptoms include antidepressants, high blood pressure medication, medication used to treat Parkinson’s disease and chemotherapy.  

Always consult your medical providers if you think that your medications are impacting your sexual arousal levels. There may be alternative treatments or prescriptions that don’t have the same effect. Some men assume the onset of ED is attributed solely to age, stress, or other internal factors without considering the impact that their medications may have upon their erections.

Get enough sleep

There is a direct correlation between rest and a better erection. Research suggests that erectile dysfunction can be a consequence of any number of sleep disorders. Poor or disrupted sleep diminishes your testosterone levels, having a profound effect on libido and sexual desire levels. 

Getting a good night’s sleep may reduce ED and improve sexual performance. Many men improve their rest levels by keeping adhering to a sleep routine. Going to bed and getting up at the same time each day, turning off screens an hour beforehand and avoiding caffeinated drinks in the evening can all have a positive impact on your sleep quality.

Stop watching porn

Some evidence supports the theory that viewing too much pornography can exacerbate the symptoms of ED. By creating an unrealistic, idealised perception of what a normal, mutually satisfying sexual experience looks like, many men feel as though they don’t ‘measure up’.

This can severely limit libido levels and increase production of the stress hormone cortisol in the body, resulting in impotence or ED. Focusing on communication with your partner, and working together in order to achieve a rewarding sexual relationship can help realign your perception of what good sex looks like. 

Engaging in foreplay for longer

Experimenting with new methods of physical stimulation can reignite your passion for sex. 

Foreplay can help you to get a harder erection whilst learning new ways to please your partner. Unlocking this greater level of understanding can dramatically augment arousal and lead to more fulfilling sexual experiences. Visual stimulation and bringing outfits or accessories into the bedroom are just some of the countless ways you can use the power of imagination to spice up your sex life.

Lower stress levels

Sexual excitement and desire begins in your head. The pressure of various external factors can inhibit your ability to focus on the mental and physical stimulus that is essential to maintaining an erection. Breathing techniques, meditation and plenty of rest can do wonders when seeking to combat stress.

Practising mindfulness, exercising regularly and simply recognising how the onset of stress is making you feel can go a long way towards limiting the internal factors impacting the external manifestation of your arousal. Remember, less stress equals better erections.

Try a cock ring

Also known as penile constriction bands, cock rings help trap blood in the penis so that you can enjoy a firmer erection. Rings are usually slipped on around the base of the penis. Some also have a second ring – known as a penoscrotal ring – that fits around the testicles. 

Cock rings help you to keep a strong erection during sex. You can simply buy them online or in adult sex shops. They are also relatively cheap, reusable, easy to use, portable and discreet. Cock rings are a safer alternative for those in whom ED treatment is unsuitable for. 

Or a penis pump

A penis vacuum pump works by drawing blood into the penis, helping to get and keep an erection firm enough for sexual activity. Penis pumps are often marketed as penis enlargement devices, although they do not increase the size of the male genitalia – they simply maximise the quality of a man’s erection. 

Most penis pumps work by affixing a sleeve over the shaft of the penis and pumping a vacuum device that creates suction in the penis-enclosed tube. Suction from the vacuum stimulates blood flow throughout the penis, producing a harder erection. Many devices come with constriction bands or cock rings that remain tethered to the base of the penis once the device has been removed.

Counselling may be an option

Sex therapists can offer counselling designed to address any sexual performance concerns or issues that may be impacting the quality of your erection. Knowing that you have a safe place to discuss how you feel about yourself, and your ability to please your partner, can be a freeing and rewarding experience with many physically manifesting benefits. 

Having the full support of a professional can help restore the confidence you need to have better sex.

Check testosterone levels

The relationship between testosterone and the quality of an erection is a difficult one to ascertain with 100% certainty. After all, hypogonadism – known as low testosterone levels – is not common in men with ED. Only 5% of men with ED present with low testosterone levels. Apart from ED, other signs of low testosterone levels are reduced sex drive, loss of body hair, loss of muscles mass, fatigue, depression and a loss of your morning erection. 

Maintaining normal levels of testosterone is known to generally improve the quality of erections in most men. The correlation between a higher testosterone level and heightened libido has also been made, as men possessing high testosterone levels may achieve states of arousal easier than men with lower levels.

Having your testosterone levels checked on a regular basis can ensure you’re able to achieve a firm erection when the need arises. Your doctor or healthcare provider may be able to elevate your testosterone levels with a hormone replacement therapy, in the event that your levels are too low.

Try medication

There are a number of safe and effective ED medications available to help restore the quality of your erection. If you’re interested in learning how treatments such as sildenafil tablets, tadalafil tablets or vardenafil tablets can improve your erection, talk to your doctor. These medications – better known by the respective brand names Viagra, Cialis and Levitra have helped countless men restore both their erection, and the confidence that comes with it. PDE5 is a chemical in the penis, which reduces bloodflow. These medications work by blocking PDE5, allowing blood to enter the penis and cause an erection. 

Is it possible to maintain an erection for 30 minutes?

It is possible to maintain an erection for 30 minutes, or even longer. There are factors which can affect this, such as your physical ability to be able to maintain an erection for an extended period of time. 

Medical conditions such as high blood pressure, diabetes, and high cholesterol, can all affect erectile strength. Sexual performance anxiety can also impede your ability to mentally keep an erection.

Provided you are physically fit and don’t generally get anxiety about being able to keep an erection, it is possible to maintain an erection for as long as there is sexual stimulation, up until the point of orgasm. After orgasm, you will lose your erection temporarily. This is normal and is known as the refractory period. 

The refractory period is length of time after an orgasm, where a person is sexually unresponsive. In other words, it is the period of time after an orgasm, when you can’t get an erection. This is normal and something that all men experience.

When to see a doctor

Remember, it’s perfectly normal to lose your erection every now and then. Factors such as stress and fatigue have a significant part to play and are often overlooked. 

Age is another limiting agent – as men get older, the volume of blood flow to the penis naturally diminishes, and lower testosterone levels further inhibit the chances of an erection equal to those of their youth. Combined with the increased chances of developing a health condition, time is the ultimate enemy of a man’s libido.

However, if age isn’t a significant factor and you are finding it difficult to maintain your erection – or if it occurs suddenly and without warning – you should consult your doctor or medical professional. ED can often be an indicator of an underlying issue, such as diabetes or high blood pressure.

If you are experiencing any of these signs or symptoms, your doctor can signpost you to services that can help.

Whilst all of our content is written and reviewed by healthcare professionals, it is not intended to be substituted for or used as medical advice. If you have any questions or concerns about your health, please speak to your doctor.