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How Exercise Affects Male Sexual Function (And How to Realistically Start)

8 min read
How Exercise Affects Male Sexual Function Featured Image

Does working out improve men's sexual performance? The answer is a strong yes - improving fitness is one of the most powerful things a man can do to improve sexual function and sex drive. However, there's no single reason for this - different types of exercise improve different systems in the body. This spans from hormone production to better circulation - so it can feel like there's a lot to take in.

Don't worry though - health doesn't have to be complicated. Here, we'll look at the science behind how different types of exercise can help with male sexual well-being - then we'll explore practical and actionable ways you can start making a change today.

At a Glance

  • Exercise boosts male sexual performance, improving erections, libido, stamina, and overall sexual function.
  • Cardio, strength training, and pelvic floor work each help differently — supporting blood flow, testosterone, and erection/ejaculation control.
  • Regular movement improves mood and confidence, reducing stress and anxiety that can affect sexual desire.
  • You can start small and still see benefits, from short walks to basic bodyweight workouts and simple Kegels.
  • Check with a doctor if you have ongoing ED, sudden sexual changes, heart issues, or concerns about safe exercise levels.

What We Mean by “Exercise” (Quick Breakdown)

Before we get into the science and the practicality of exercise, it's useful to cover some basics.

For clarity, when we talk about cardiovascular fitness (sometimes called cardio or aerobic training) we're talking about anything that gets your heart and lungs working.

 This might be walking, running, cycling, swimming, rowing, or similar.

On the other hand, strength training (sometimes referred to as resistance training, or weight lifting) is anything that focuses on working and developing your muscles. This includes lifting weights and using resistance bands, but can also be bodyweight-based.

Cardiovascular Fitness and Erections

While all exercise is important, we're listing cardio first simply because your heart and your erections are on the same team. Put simply - erections rely on a healthy blood flow to the penis - and the heart drives that blood flow.

As such, it stands to reason that anything that bolsters your cardiovascular health will also improve erectile function too.

1. Aerobic Exercise = Better Circulation

Activities like running, cycling, brisk walking, rowing, or swimming increase your heart rate and improve the way blood travels through your arteries - including the tiny arteries that supply the penis. Aerobic exercise helps these blood vessels respond more efficiently when you become sexually aroused - which directly influences erection quality.

2. Nitric Oxide (NO): The Unsung Hero

Nitric oxide is a lesser-talked-about part of cardiovascular health - but very important when it comes to erections. NO helps to relax the smooth muscle in the penis - helping blood to enter more freely.

As you build cardiovascular health, blood can enter your penis more effectively - producing better, longer lasting, and firmer erections.

3. Endothelial Health and Long-Term Protection

Your endothelium is the thin lining inside your blood vessels. When it's healthy, it expands and contracts properly to deliver blood during sexual activity. Aerobic exercise keeps the endothelium functioning well, reducing the risk of erectile dysfunction that often comes from aging, smoking, or poor diet.

4. Lower Blood Pressure and Cholesterol

High blood pressure and poor cholesterol profiles are two major risk factors for erectile dysfunction. Regular aerobic exercise helps reduce both, protecting your erectile function in the long-term.

Studies tell us that even a moderate level of exercise each week can reduce the likelihood of erectile issues - but in reality, the benefits start much earlier than that. Even small improvements in blood pressure or body weight can support sexual functioning.

Resistance Training and Testosterone

Testosterone isn’t the only hormone involved in sexual health, but it’s definitely one of the main players - so men care about it for good reason. It can influence libido, sexual desire, energy levels, mood, and body composition.

Strength training can support testosterone in several key ways:

1. Short-Term Hormone Boosts

After taking part in resistance training - think squats, deadlifts, bench press, or even full-body bodyweight circuits - many men experience a temporary rise in testosterone. It’s not sky-high, but it’s a noticeable bump that can help with sexual well-being, motivation, and performance.

2. Lean Muscle = Better Hormone Regulation

Increasing muscle tissue will help you regulate blood sugar, metabolism, and fat storage.

As you build more muscle and start reducing body weight through a combination of strength work and consistent training, your hormonal balance tends to improve. Excess body fat, especially belly fat, is strongly linked with lower testosterone.

Even modest, consistent weight loss can lift testosterone levels and improve sexual health.

3. The Obesity & Low-T Relationship

When you think about losing fat, you might think about endless running or cycling - but lifting weights is arguably more important. While cardio burns calories during your workout, adding extra muscle means you're actively burning more fat going forward, as you sleep, as you watch TV, etc.

This happens in part because muscle requires more calories to maintain than fat - so, the more muscle you have, the more calories you'll burn day-on-day without lots of cardio exercise.

And remember: you don’t need to lift like a professional athlete. A consistent, manageable exercise program has the greatest hormonal benefits over time. Think long-term, not “one big pump.”

Stress, Mood, and Sexual Confidence

Sex isn’t just physical - it’s deeply psychological. Stress, anxiety, lowered mood, and self-consciousness can affect everything from sexual desire to erection quality.

Exercise is one of the most powerful natural tools for protecting mental health.

1. Endorphins Reduce Stress

Physical exercise triggers endorphins, your body’s feel-good chemicals. These lower stress, improve mood, and make sexual arousal come more naturally. Less stress = fewer psychological roadblocks around sexual functioning.

2. Lower Rates of Anxiety and Depression

Men dealing with anxiety or depression often experience lowered libido or erectile dysfunction. Training - even light-intensity movement - can reduce symptoms and improve sexual desire.

3. Better Body Image Lead to More Confidence

Many men report that as they exercise regularly, they feel more confident and comfortable in their bodies. That confidence often spills directly into the bedroom, leading to lower sexual distress, more presence during sexual activity, and better sexual satisfaction for both partners.

Specifics: Kegels and Pelvic Floor Strength

Most men hear “pelvic floor exercises” and assume they’re for women - but this simply is not true. The pelvic floor muscles are hugely important for male sexual performance - but they don't really fit neatly into either resistance training or cardio.

As such, we've given these amazing, discreet exercises their own section. If you'd like a deeper-dive on Kegels, you can even read our dedicated blog on the subject.

What the Pelvic Floor Does

  • Helps trap blood in the penis during erections
  • Supports ejaculation
  • Helps with orgasm control
  • Contributes to urinary control


If these muscles are weak, you might notice difficulty maintaining erections, finishing too quickly, or possibly even leaking urine during activity.

Why Pelvic Floor Exercises Matter

Doing Kegel exercises (or any pelvic floor exercise variation) strengthens these muscles and can improve erection rigidity, orgasm control, and overall sexual function.

How to Do Them (Quick Guide)

  1. Identify the muscles: The easiest way is to stop the flow of urine midstream - those are your pelvic floor muscles.

  2. Contract: Gently squeeze those muscles as if preventing gas from escaping.

  3. Hold for 3–5 seconds.

  4. Release for the same amount of time.

  5. Repeat 10–15 reps, 2–3 times per day.


Easy. Discreet. Free - and genuinely effective.

Getting Started: Practical Tips

A lot of guys want to improve sexual performance but feel overwhelmed by exercise advice. The good news is you don’t need a complicated plan - or one that's going to need to be perfectly followed immediately. Small steps lead to big wins, especially when you start slow and stay consistent.

Here’s a simple on-ramp for each type of training - with practical first steps no matter what level you're at:

Aerobic Exercise

LEVEL HOW TO START WHY IT HELPS 
Beginner 10–20 minute walks, 3–4x per week. immediate improvements in blood pressure and circulation.
Intermediate Add jogging, cycling, or swimming. Supports deeper cardiovascular health.
Next Level Track heart rate zones; increase exercise intensity gradually. Maximizes benefits for erectile function and stamina.

Strength Training

LEVEL HOW TO START  WHY IT HELPS 
Beginner Download a free bodyweight exercise app; start with 10–15 minutes a day. No equipment, builds confidence, easy habit formation.
Intermediate Join a gym; follow a basic full-body routine 2–3 times per week. Builds muscle, supports hormone health, encourages routine.
Next Level Work with a trainer or join classes.     
Helps with technique, accountability, long-term progress.

Pelvic Floor Exercises

LEVEL HOW TO START   WHY IT HELPS 
Beginner 10 slow Kegels, twice a day. Builds awareness of pelvic floor muscles.
Intermediate Add longer holds and more reps.     
Improves erection quality and control.
Next Level Try resistance (yes, there are devices) or guided programs.     
Advanced strength + stability


Important: Studies show benefits even from gentle, low-intensity training. You don’t need heroic workouts. You just need consistent ones. Avoid all-or-nothing thinking - it kills more exercise plans than any injury ever has.

Lifestyle Changes to Support Exercise

Exercise is powerful, but the results are even better when supported by healthy lifestyle factors:

1. Aim for Whole Foods & Protein

A balanced diet with lean proteins, healthy fats, and whole foods makes exercise easier and improves energy. Reducing refined sugar helps stabilize blood pressure and prevent fatigue.

2. Try to Reduce Harmful Habits

  • Smoking harms circulation
  • Excessive drinking affects erections and testosterone
  • Poor sleep tanks libido and recovery


Cutting back on these can measurably improve sexual function.

3. Do What You Can to Manage Stress

Relaxation techniques, mindfulness, or therapy can complement physical training for full-spectrum sexual health.

How to Find the Right Edging Tool for You

When to See a Doctor

For a huge number of guys, making some adjustments around lifestyle and fitness will offer a marked improvement in sexual performance and libido. However, in some rare instances, there can be other factors at play that are hurting your performance.

If your low sex drive or problems with performance (erectile dysfunction or premature ejaculation) have gone on for more than a few months, it can be worth getting checked out by a medical professional.

They'll help you work out if there are any underlying issues you they need to be looking at.

Also, jumping straight into exercise, no matter how gentle, isn't always a good idea - especially if you have any heart issues or a history of cardiovascular disease in the family. If that's the case, talk to your doctor - and make sure they give the thumbs up around how much exercise is going to be right for you.

Physical Activity and Sexual Performance: A Summary

Working out can improve sexual performance in multiple ways — better blood flow, healthier erections, stronger pelvic floor muscles, balanced hormones, and improved mood. The best part?

 The benefits often show up quickly, especially when you start slow, stay consistent, and pair movement with supportive lifestyle habits.

Exercise to push back against any kind of sexual dysfunction doesn’t need to be extreme. The goal is sustainable progress, confidence, and a body that supports the kind of sexual activity and sexual well being you want, now and long into the future.

Improve your sexual performance through fitness and body awareness

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