How Strength Training Helps Combat Erectile Dysfunction
If you’re dealing with erectile dysfunction (ED), it can feel frustrating—and like you’ve tried everything. But here’s some hopeful news: A fresh research review suggests that hitting the gym might help more than you think.
The Big Idea: Muscle Strength May Boost Sexual Health
A new study published in Sexual Medicine Reviews found a strong link between muscle strength and improved sexual function. In simpler terms, men with more muscle—especially those who strength train regularly—tend to have a lower risk of erectile dysfunction.
This connection is especially significant for older men and those with conditions like obesity or diabetes, which are known to increase the risk of ED.
What the Study Looked At
Researchers reviewed data from 32 previous studies focused on muscle mass, strength, and sexual function. They found that:
- Higher skeletal muscle mass (the kind of muscle attached to your bones) is linked with better sexual health.
- Stronger grip strength—a quick way to measure overall body strength—is tied to a lower risk of ED.
- Better nutrition + physical activity = better erections.
Dr. Mohit Khera, a urologist and co-author of the study, put it simply: “Strength training improves blood vessel health, which is critical for erections.”
Why Lifting Weights Helps
Here’s how building muscle can support your sex life:
Improved Blood Flow: Strength training helps reduce inflammation and improves how your blood vessels function. It also boosts nitric oxide—a compound that relaxes and widens blood vessels, including those in the penis.
Better Blood Sugar Control: More muscle means better insulin sensitivity. That’s a big deal since poor blood sugar control can damage small blood vessels, including those needed for strong erections.
General Health Boost: Building muscle often leads to fat loss, improved hormone balance, and a healthier heart—all of which support better sexual function.
Dr. Philip Werthman, a top urologist in Los Angeles, says, “When guys get fitter, stronger, and leaner, they often see big improvements in sexual health.”
How Much Exercise Helps?
While there’s no one-size-fits-all routine yet, Khera says about 160 minutes of weekly exercise—including strength training—can lead to major improvements. In fact, men with more severe ED saw the most progress with regular workouts.
Don’t Forget Nutrition: L-Carnitine Might Help Too
Another interesting finding? L-carnitine, a compound found in red meat, poultry, and fish (and available as a supplement), may also support erectile function. It helps produce nitric oxide, which is essential for healthy blood flow.
Dr. Werthman adds, “Some of my patients have seen stronger erections just by adding L-carnitine to their routine.”
Final Thoughts
While Viagra is an option, lifting weights and eating smart might be a more natural—and longer-lasting—solution. That said, if you’re experiencing ED, don’t skip seeing a doctor. It could be a warning sign of something deeper, like heart issues or diabetes.
Bottom line: Strength training won’t just improve your fitness—it could also help restore your confidence in the bedroom.
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