🏋🏼‍♀️ Better Sex Through Exercise: The Science Behind the Sweat

Learn how kettlebell swings & planks directly improve blood flow & arousal. Pete McCall's guide gives you the moves to improve performance at any age.

The secret to better sex is in your workout. Tap the ❤️ if you agree.

Hey Sweetie Pie!

I asked my friend Pete McCall, author of Longevity For Fitness on Substack, to share his expert take on one of today’s most impactful “longevity wins.”

While we often focus on metrics like weight and blood pressure, Pete dives into a crucial - and often overlooked - aspect of a long and healthy life: the powerful connection between physical fitness and a thriving sex life.

Here’s his breakdown of why moving your body is one of the best investments you can make for your vitality, pleasure, and overall well-being, at any age…

Maintaining a healthy body weight. Reducing the risk of chronic disease. Improving muscle tone and overall appearance. Extending our health span. And smiling THIS BIG!!!!

This is me with my Mill Valley trainer, Jake Peterson of Studio 30.

There are plenty of reasons to stay active as we age, but one major benefit is often left out of the conversation: Exercise significantly improves sexual function - at any age, but especially in the later years of the lifespan when many people struggle with performance, sensation, strength, flexibility and stamina issues.

Sexual health is a cornerstone of well-being. It affects our quality of life, intimate relationships, and mental health. Yet it’s rarely talked about in the same breath as fitness. The truth? The better shape you're in, the better your potential for a fulfilling, pleasurable, active sex life—and that could even help extend your longevity (or at least keep you enjoying the ride for longer).

Here’s how regular exercise supports sexual health and performance, starting with the physiological systems at play.

How Exercise Supports Sexual Function

1. Nervous System: Heightened Sensation & Reduced Stress

The nervous system controls the signals involved in arousal, orgasm, and sensory pleasure. Exercise boosts this system by:

• Balancing the Autonomic Nervous System (ANS): Exercise reduces sympathetic (fight-or-flight) activity, which inhibits arousal, and enhances parasympathetic (rest-and-digest) tone, which supports sexual arousal and relaxation.

• Increasing Feel-Good Neurotransmitters: Physical activity releases dopamine, serotonin, and endorphins - neurochemicals linked to mood, motivation, and sexual desire.

• Reducing the Stress Response: Regular exercise helps desensitize the HPA (hypothalamic-pituitary-adrenal) axis, decreasing cortisol and its negative effects on sex hormones and libido.

• Improving Body Awareness: Activities that heighten proprioception and interoception—like yoga and functional training—can increase sensitivity to sexual touch and enhance responsiveness

2. Cardiorespiratory System: Better Blood Flow, Greater Endurance

Sexual performance is a cardiovascular event. Heart rate spikes, blood vessels dilate, and arousal requires strong blood flow. Exercise supports sexual performance through:

• Improved Endothelial Function: Aerobic workouts boost nitric oxide production, a critical factor in vasodilation. This improves erectile function in men and enhances vaginal lubrication and sensitivity in women.

• Increased Cardiac Output: A stronger heart means more oxygen-rich blood is delivered throughout the body, including to the genitals - enhancing arousal and endurance.

• Lower Blood Pressure: High blood pressure is a major risk factor for erectile dysfunction and diminished sexual response. Regular exercise helps manage blood pressure and supports vascular health.

• Better Oxygen Utilization: Improved aerobic fitness delays fatigue and enhances stamina - so you can keep going and enjoy it longer.

Exercises That Improve Sexual Performance

Ready to have better sex? Here are a few moves and workout ideas that could improve your stamina and performance:

Plank or Push-Up

Ideal for those taking the "top" role - build upper body and core strength to support your body weight without straining your partner. These moves also strengthen your transverse abdominis, protecting your lower back and stabilizing your pelvis.

Pilates

Pilates is a system of exercise that focuses on strength training for the entire body from the small core muscles responsible for controlling the pelvis to the larger leg and upper-body muscles that allow you to move. Both Pilates mat and equipment workouts can increase the strength and endurance of many of the muscles used during sexual activities. Strong core. Lean muscles. Better sex. Yes, please!

Hip Hinges (Deadlifts, Kettlebell Swings)

Strong hips = better thrusting. Hip hinge movements increase power and mobility in the posterior chain, supporting essential movements during sex. TIP: Kettlebell swings are explosive hip thrusts that could really optimize performance during a number of traditional positions like missionary, doggie, or riding.

Yoga & Hip Mobility Work

Want to move into more positions with less effort (and less back pain)? Hip mobility is key. Yoga enhances flexibility, breath control, and relaxation - all critical for a satisfying sex life. Plus, it improves body awareness, confidence, and connection.

HIIT (High-Intensity Interval Training)

HIIT is one of the most efficient ways to boost cardiovascular fitness, enhance testosterone levels, and increase endurance - all of which translate to stronger sexual performance and desire. There are a number of ways to perform HIIT - pick one that works for you and start enhancing your performance today!

Steady-State Cardio (Walking, Swimming, Biking)

Even just 20–30 minutes of walking a day can significantly improve your cardiorespiratory function. For beginners or those restarting a fitness routine, this is the perfect place to start. Bonus: It improves energy levels and mood, both of which support better sex.

Why It All Matters

Sexual health is about more than just physical pleasure. It influences your emotional wellness, your relationships, and your overall happiness. And while it's often the last topic brought up in fitness conversations, it might just be the most important reason to move your body.

Bottom line? If for no other reason, start exercising to have better sex.
Strength training isn’t just for athletes or bodybuilders; increasing your levels of lean muscle mass can provide numerous health benefits, including enhanced sexual performance. And who knows - by investing in your body, mind, and libido, you might just live a longer, healthier, and very satisfied life.

Pete McCall is a personal trainer, author, fitness educator, and host of the Strength Training for Longevity substack - follow to learn how to use exercise to extend your health span (and improve your sex life).

What a fantastic perspective from Pete! It's a powerful reminder that longevity isn't just about adding years to your life, but adding life to your years.

Investing in your physical health pays dividends in every aspect of your well-being, including the most personal ones. Thanks, Pete, for this motivating Longevity Wins.

To Longevity And Libido,
Suz