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Lasting longerHow to last longer: 5 things you can do about premature ejaculation, and medical options
Written from peer-reviewed studies and guidance from medical institutions, listed at the end. Not reviewed by a doctor. Editorial policy
Premature ejaculation is one of the most common sexual concerns: about 1 in 5 men in a large survey met the criteria. Before you write it off as "just how I am", know that there are things you can do besides medication. Here are the self-help methods and the medical options, with the numbers and limits of the research.
The self-help methods that have been studied are pelvic floor training, aerobic exercise such as running, and behavioral techniques such as start-stop. The studies are mostly small and results differ between men. If it keeps bothering you, a urologist can also offer medication and counseling.
About 1 in 5 men
In the Premature Ejaculation Prevalence and Attitudes (PEPA) survey of 12,133 men aged 18 to 70 in the United States, Germany and Italy, 22.7% met the criteria for premature ejaculation (24.0% in the US). It is a recognized medical condition, and doctors see it often.
The International Society for Sexual Medicine (ISSM) defines premature ejaculation as all three of the following:
- Ejaculation that happens soon after penetration (about 1 minute or less in the lifelong type, about 3 minutes or less in the acquired type)
- Being unable to delay ejaculation on all or nearly all occasions
- Distress, frustration or avoiding sex because of it
Two types and their main causes
| Type | What it looks like and common causes |
|---|---|
| Lifelong | Present since your first sexual experiences. Thought to involve constitution and how the nerves that control ejaculation work |
| Acquired | Started at some point later. Can be linked to ED, prostate inflammation, thyroid problems, stress or anxiety |
With the acquired type, treating the underlying condition may come first. If it started suddenly, see a doctor first.
5 things you can do
Method1Pelvic floor training (Kegels)
Ejaculation happens when part of the pelvic floor (the bulbospongiosus and others) contracts rhythmically. The idea behind training is that practicing squeezing and relaxing these muscles helps you notice when ejaculation is coming and gives you more control.
- Method
- Physiotherapy-led pelvic floor training, including electrical stimulation and biofeedback
- Caveat
- A small study with no control group
Aim for 10 squeezes held for a few seconds and relaxed for the same time, three times a day. Our guide to Kegel exercises for men covers the details.
Try the free Kegel timerYou can try method 1 here for one minute. Squeeze and relax 10 times in time with the moving diagram. No sign-up, no app. Worried about finishing too soon?Before you give up,Method2Aerobic exercise such as running
Beyond the pelvic floor, a randomized trial has looked at running and premature ejaculation.
- Groups
- Running / medication (dapoxetine) / light sham exercise
- Reported
- Time to ejaculation rose in the running group, by about as much as in the medication group
- Caveat
- A small, short trial
A 2023 review by a UK university also called the research on running and pelvic floor training promising, while asking for larger studies. Starting with brisk walking and building toward jogging is a realistic path.
Method3The start-stop and squeeze techniques
Doctors and sex therapists use these behavioral techniques. You can practice alone or with a partner.
- Start-stop: when you feel close to ejaculating, stop stimulation, wait for the feeling to pass, then start again. Repeat a few times
- Squeeze: when you feel close, firmly squeeze just below the head of the penis for a few seconds until the urge fades
Both train you to recognize the point of no return, and they are sometimes combined with pelvic floor training. There is not much research on them yet.
Method4Strength training for a stronger base
To be honest, there is almost no research on strength training alone for premature ejaculation. But the glutes, thighs and core support the pelvis along with the pelvic floor, and you can practice squeezing the pelvic floor during squats and bridges. Treat it as part of your fitness base alongside cardio.
Method5Sleep, alcohol and nerves
Anxiety and tension are thought to make ejaculation come sooner. Avoid short sleep and heavy drinking, and talking it through with your partner can ease the pressure. Try not to be too hard on yourself.
How to fit methods 1, 2 and 4 into a week is in our weekly exercise plan.
What a doctor can offer
A urologist or men's health clinic can look for causes and discuss options such as:
- Oral medication that delays ejaculation, or numbing creams and sprays
- Coaching in behavioral techniques such as start-stop
- Counseling, when anxiety or relationship issues play a part
If an in-person visit feels like a hurdle, many countries have telehealth services where you can talk to a licensed doctor by video or message. Avoid medication bought from unlicensed online sellers and supplements that promise results; counterfeit products and harm have been reported.
Limits of the research
- The exercise studies are all small, with a few dozen participants.
- Most pelvic floor studies used professional supervision or equipment, which is not the same as training alone at home.
- Methods and durations vary between studies, so the best approach is not yet known.
FAQ
Can I last longer on my own?
Self-help methods that have been studied include pelvic floor training, aerobic exercise such as running, and behavioral techniques like start-stop. The studies are mostly small and results differ from man to man. If the problem persists or started suddenly, see a urologist; medication and counseling are options too.
Do Kegels help with premature ejaculation?
In an Italian study of 40 men with lifelong premature ejaculation (Pastore et al., 2014), 33 reported being able to control ejaculation after 12 weeks of pelvic floor training. The study had no control group, and the authors call for larger trials. If PE keeps bothering you, a doctor can help.
How common are PE and ED?
Very common. In the PEPA survey of 12,133 men aged 18 to 70 in the US, Germany and Italy, 22.7% met the criteria for premature ejaculation. In the Massachusetts Male Aging Study of 1,290 men aged 40 to 70, 52% reported some degree of erectile dysfunction.
Will this site or the Men's Core app cure ED or PE?
We can't promise a cure. Men's Core is a site and app for men dealing with ED or PE, built around methods that research has reported to help. In clinical trials, pelvic floor training and aerobic exercise have been linked to changes in erectile function and ejaculatory control, and we offer them as science-based training. Most of these studies are small, and the same results are not guaranteed for everyone. Men's Core is not a medical device or a substitute for medical care, so if symptoms continue, consider seeing a doctor as well.
References
- Porst H, et al. The Premature Ejaculation Prevalence and Attitudes (PEPA) survey: prevalence, comorbidities, and professional help-seeking. Eur Urol. 2007;51(3):816-824. pubmed.ncbi.nlm.nih.gov/16934919/ (accessed October 2026)
- Serefoglu EC, et al. An evidence-based unified definition of lifelong and acquired premature ejaculation: report of the second International Society for Sexual Medicine Ad Hoc Committee for the Definition of Premature Ejaculation. J Sex Med. 2014;11(6):1423-1441. repub.eur.nl/pub/74335 (accessed October 2026)
- Pastore AL, et al. Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Ther Adv Urol. 2014;6(3):83-88. doaj.org/article/aea4980b10dd4dd791f1f3168656deb5 (accessed October 2026)
- Kilinc MF, et al. Impact of physical activity on patient self-reported outcomes of lifelong premature ejaculation patients: results of a prospective, randomised, sham-controlled trial. Andrologia. 2018;50(1):e12799. search.pedro.org.au/search-results/record-detail/52397 (accessed October 2026)
- Myers C, Smith M. Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: a systematic review. Physiotherapy. 2019;105(2):235-243. researchonline.jcu.edu.au/57900/ (accessed October 2026)
- Anglia Ruskin University. Exercise could help combat premature ejaculation, study suggests (summary of a review in Trends in Urology & Men's Health, 2023). www.irishnews.com/magazine/science/2023/03/07/news/exercise_ (accessed October 2026)