Yes, for many men. Structured training of the pelvic floor and of arousal control has given encouraging results in studies, though the evidence is still young. It takes weeks of regular practice, not one evening.
One day I had a simple thought: athletes train to get stronger and faster, so why not for sex? That question changed how I saw the whole problem. This page is about training as a skill and what research says about it; for every option side by side, see how to last longer in bed.
Why it’s trainable
Ejaculation is a reflex, but reflexes can be shaped. The pelvic floor muscles that take part in it can be strengthened and, just as important, relaxed on purpose. And the moment just before the point of no return can be learned: the earlier you feel it coming, the more room you have to do something about it. None of that happens by willpower in the moment. It comes from practice, outside the bedroom first.
What the research shows so far
The evidence is encouraging but young. In a small Italian study from 2014, 40 men with lifelong premature ejaculation followed 12 weeks of pelvic floor rehabilitation, and 82.5% ended up with better control (from about 32 seconds to about 146 on average). It had no comparison group, so it’s a promising start rather than proof.
More recently, a smartphone app built around structured training (Melonga) was tested in a trial presented at the European urology congress in 2026: 66 men analysed, average time going from 61 to 125 seconds over 12 weeks, against almost no change in the comparison group. These are congress results, not yet peer-reviewed.
Classic methods like stop-start, used alone, have weaker evidence. My guess is that the difference lies in how structured and regular the practice is.
What it took for me
It wasn’t quick. For a long time I got up half an hour earlier every morning to do my exercises. Those few extra minutes in bed took me years to gain, partly because I was figuring it out alone and testing different approaches. The program I wrote is that route, organised so it takes weeks rather than years.
What training won’t do
It won’t fix a physical cause. If it started suddenly, comes with erection trouble or pain, or followed a change in medication, see a doctor first (see should I see a doctor). And it won’t work if you treat it like a trick for tonight; for that question, see is there a quick fix.
Sources
- Lifelong premature ejaculation can be treated by pelvic floor exercises, European Association of Urology, on Pastore et al., 2014
- Smartphone app can help men last longer in bed, finds research, European Association of Urology, 2026
- Psychosocial interventions for premature ejaculation, Melnik et al., Cochrane Database of Systematic Reviews, 2011
- Premature Ejaculation: From Physiology to Treatment, 2019, via PubMed Central
The whole theme in one read: Premature ejaculation treatments: what works and what doesn’t