How to get firm, longer erections

Tired black man covering his face with his hands in bed with an annoyed woman looking down at his penis

Key takeaways:

  • Health issues, lifestyle choices, and medications can all contribute to a weak erection.
  • Things to do to help you get harder, longer erections include exploring different sex positions, eating healthy foods, and exercising regularly.
  • A healthcare professional can help you determine the cause of your weak erections and recommend treatments for you.

A weak erection is an inability to achieve or maintain a strong erection for sexual intercourse. If you constantly experience weak erections and cannot enjoy sex even when you wish to, you may have a medical condition called erectile dysfunction (ED).

In a case where the weak erections are not constant, it might not call for medical attention. However, if they become constant, you will need medical attention to ascertain the actual cause and the way out.

Weak erections can also be a pointer to other chronic health conditions. It can also negatively impacts the sexual life of the person involved.

In previous articles, SemicHealth discussed the meaning of erectile dysfunction and how long an average man should stay erect. In this article, we will discuss what causes weak erections and what you can do to achieve longer, harder erections.

You may be wondering how to know when you have erectile dysfunction. Read this article on the early signs of erectile dysfunction.

10 ways to get longer, harder erections

The first step in getting a longer and harder erection is first identifying what is causing the weak erections. When you have identified the cause, treatment becomes easier.

Things you can do to get longer, harder erections for improved sexual performance include:

1. Communicate with your partner

Initiating healthy conversations with a partner is often helpful for people experiencing weak erections. If your reoccurring weak erection results from miscommunication with your partner or relationship problems, talking it out may give room for improvement, helping you get firmer and longer erections.

2. Explore sex positions

Experiment with new sex styles with your partner. Sometimes, trying out new things with your partner can help spice up your sex life. Looking forward to new sex styles can cause heightened interest in sex and may also help you get a longer and stronger erection.

3. Eat healthily

Another helpful tip for getting longer and harder erections is eating healthy foods. Weak erections are sometimes caused by metabolic and chronic health conditions like diabetes, high blood pressure, and obesity. Taking foods that are not fried or processed and have less fat may help improve these health conditions, ultimately improving your health and erectile strength.

On the other hand, eating food high in fat, fried, or processed food will increase the likelihood of developing these chronic health conditions. It will be best if you take milk low in fat, whole grain cereals, and other healthy diets that can help you stay erect.

4. Don't skip fruits and vegetables

Fruits, whole grains, and vegetables can help with weak erections. They can help improve blood flow to the penis and the rest of the body, thereby causing your penis to get firmly erect during sex and your erections to last longer.

So, if you constantly have weak erections, eating enough fruits and vegetables may offer a way out because, to get erect, the penis needs an influx of blood into the columns of tissue that run through it (the corpora cavernosa).

5. Limit alcohol intake

Reducing or entirely stopping your alcohol intake can help if you have weak erections. Persistent and chronic alcohol abuse has been linked to increased sexual dysfunction. In fact, alcohol abuse is one of the leading causes of impotence and other disturbances in sexual dysfunction.

Also, a study found that occasional erectile failure in men who consume alcohol is fairly common but more prevalent in men who consume more than three standard units of alcohol (12g ethanol) daily and in those who smoke more than 10 cigarettes per day.

This indicates that avoiding or limiting the intake of alcohol may help achieve harder and longer erections.

6. Try caffeine

Photo source: Sab Qadeer on Unsplash

Caffeine intake may be helpful in cases of weak erections. A study found that total caffeine intake helped reduce the risks of erectile dysfunction in men who are overweight, hypertensive, and non-diabetic.

Caffeine may help relax penile arteries, thereby increasing blood flow to the penis. While these studies indicate that caffeine may be a natural way to improve sexual life, it should be taken in moderation as excess caffeine can cause side effects like anxiety, heart palpitations, and sleep disruption.

7. Exercise regularly

Exercise helps improve our general body function. Exercising regularly, even for a few minutes a day, can help improve your erection and, ultimately, your sexual performance. It doesn't have to be a complicated exercise; it could be squats, jogging, pushups, and other simple exercises.

8. Maintain a healthy weight

Always maintain a healthy weight, as being overweight or obese is one of the primary risk factors for erectile dysfunction. If you are seeking ways to achieve longer, firmer erections, try to maintain a healthy weight. It may help improve your sexual health.

9. Get enough quality sleep

Getting enough sleep will also help your sexual health and may help you get harder and longer erections. Some studies suggest that insufficient sleep, disrupted sleep, and sleep disorders affect many aspects of human health, including sexual function. So, to avoid weak erections or other sexual dysfunctions, always try to get enough sleep.

10. Limit stress

Avoid stress or activities that can lead to stress. Emotional or psychological stress can affect your sexual health and can also cause other conditions that can lead to sexual dysfunction.

If you feel stressed emotionally or psychologically, you can see your doctor, who will refer you to a therapist for appropriate treatment.

There is no standard duration an erection is supposed to last. However, if you can't maintain an erection long enough to enjoy sex, you can talk to your doctor. They may recommend medications like viagra to help you have longer-lasting erections.

Some people tout herbal remedies for ED. However, taking herbal medications that haven't received approval from health authorities is not a good idea. Also, even if you suspect you have ED, do not self-medicate. It is often best to seek the advice of a certified medical doctor, who will perform an accurate diagnosis and recommend treatment options for you.

Why people get weak erections

Normal penis erection is affected by age, health, nerve function, hormone levels, blood flow, mental state, and emotions. If any of these get affected, it will likely affect the erection.

The major factor that causes weak erections is an increase in age. According to a 2016 population-based study, the global estimate for men with weak erections is 2% in men younger than 40 and 86% in men 80 years of age and above.2 This indicates that men older than 40 are more prone to getting weak erections.

Some people, though, have weak erections because of health problems and the way they live their lives.

Some health conditions that can lead to ED include:

  • Obesity
  • Heart disease
  • Low testosterone level
  • Liver disease
  • Parkinson's disease
  • Hypertension
  • Atherosclerosis (hardening and narrowing of blood vessels due to the build-up of cholesterol plaques)
  • Kidney disease
  • Sleep disorders
  • Multiple sclerosis
  • Enlargement of the prostate

Weak erections can also be caused by medications like:

  • Antihypertensives (Medicines used in treating hypertension)
  • Antiandrogens (medicines used in treating prostate cancer)
  • Sedatives (medicines that get people to sleep
  • Ulcer Medicines

Some habits that can increase the risk of developing weak erections include:

  • Heavy alcohol drinking
  • Smoking

The emotional causes of weak erections include:

  • Depression
  • Low-self esteem
  • Lack of sexual confidence.
  • Conflicts in relationships
  • Stress

Wrap up

Weak erections (which may be a case of erectile dysfunction) can have both psychological and emotional effects on the individuals involved.

If you experience weak erections, try to eat enough fruits and vegetables, whole grains, and cereals, get enough sleep or rest, avoid alcohol or nicotine use, and also try to maintain a healthy weight. Doing these may help you get longer, harder erections.

Also, if you've tried natural remedies and your erections are still weak, you should see a doctor to find out why and what to do about it.

Weak erections are treatable, so a visit to your doctor can go a long way toward restoring stronger erections and improving your sexual performance.

Do you know some supplements can help with ED? Read about some natural vitamins and supplements that can help treat ED.