Key Takeaways
- Muscle and erectile function go hand in hand. Stronger muscles significantly lower the risk of erectile dysfunction, even when you account for age, hormones, and other health issues.
- Muscle strength improves sexual function by enhancing blood flow, metabolic health, and testosterone—all key factors in sexual performance.
- Smart strength training for erectile dysfunction and other natural ways to boost muscle and libido can improve your confidence and performance—both in and out of the gym.
Why Lifting Heavy Might Mean Performing Better
When people talk about building strength, the conversation usually centers around lifting weights, hitting new personal records, or sculpting a better physique. That’s all true, of course—but what if we told you that your muscle strength could also be the key to better sex?
That’s the big idea behind a recent study published in Sex Med Rev titled “Exploring the link between muscle quality and erectile dysfunction: assessing the impact of mass and strength” by Duan and colleagues. This paper examined over 30 clinical studies and found that both muscle mass and muscle strength were directly and independently associated with improved erectile function. In particular, hand grip strength—a simple yet powerful measure of total body muscle function—was consistently linked to better outcomes in men with erectile dysfunction.1
What makes this especially exciting? The study found that this association held up even when controlling for testosterone levels. In other words, muscle strength alone—regardless of hormones—played a meaningful role in sexual health.
This challenges old thinking. Sexual dysfunction has often been viewed as either psychological or hormonal. However, thanks to this research, we now understand that muscle and erectile function are biologically interconnected through mechanisms involving blood flow, metabolic health, and muscle quality itself.
So if you’re someone who’s always trained for looks or athletic performance, this might be a good time to shift your perspective. Strength isn’t just about the gym anymore—it’s a vital piece of your long-term sexual health.
What the Research Says About Muscle and Erectile Function
Muscles do way more than just fill out your T-shirt. When it comes to sexual health, they play a surprisingly big role. Research keeps pointing to one thing: muscle strength improves sexual function.
Here’s why. Muscle helps your body regulate things like blood sugar and insulin. That’s a big deal because if those go haywire (hello, diabetes and metabolic syndrome), they can wreak havoc on your blood vessels. And good blood flow is absolutely essential for a healthy erection.2,3
Excess body fat, particularly around the abdomen, has also been linked to higher rates of erectile dysfunction. Deng et al. (2024) introduced a new marker that ties fat accumulation directly to ED, reinforcing how important muscle-to-fat balance is for vascular and hormonal health.4
So, staying strong doesn’t just help you move better—it helps keep your vascular system running smoothly. And when your blood vessels are happy, your bedroom life tends to be too.
Pelvic Floor Strength and Its Role in Erectile Function
Here’s a part of the body most guys never think about: the pelvic floor. Yeah, those deep, internal muscles you can’t see—but definitely feel. These muscles, including one called the ischiocavernosus, actually help you achieve and keep an erection. They work behind the scenes to control blood flow and maintain pressure where it’s needed.
Kim et al. (2021) found that weak pelvic floor muscles were directly linked to erectile dysfunction. On the flip side, strengthening these muscles—through specific exercises like Kegels—can be a total game changer.5 This kind of strength training for erectile dysfunction doesn’t require any weights or fancy gear. You just need consistency and a little guidance.
Your Hormones Are Listening
Let’s talk testosterone. It’s the hormone everyone thinks of when it comes to libido—and they’re not wrong. But here’s what’s even more interesting: testosterone doesn’t just affect your sex drive, it also fuels muscle development. And vice versa—more muscle can help keep testosterone levels stable.
Tapper et al. (2017) showed that testosterone supplementation helped build trunk and pelvic muscle in young men.6 When those hormone levels drop, though, it’s like a domino effect—less muscle, lower libido, weaker performance. That’s why natural ways to boost muscle and libido, like resistance training, good sleep, and a solid diet, can go a long way.
Results from the Study That Changed the Conversation
In the study by Viken and colleagues (2024), over 2,000 men from countries like Norway, Denmark, Iceland, and Estonia were asked about their sexual health and muscle strength. The researchers also looked at other lifestyle factors—stuff like exercise habits, weight, and smoking.
One big thing stood out: muscle and erectile function were closely linked. Men who hadn’t lost muscle strength were way less likely to report problems in the bedroom. We’re talking fewer complaints about low libido, poor morning erections, or performance issues.
Even better? This connection held up even after adjusting for age, body fat, testosterone, and other health problems.7 Simply put, keeping your muscles strong is one of the most reliable ways to support your sexual health.
What’s surprising is that just being “physically active” wasn’t enough. Meeting general exercise guidelines helped with desire but didn’t offer the same benefits for performance or erectile function. Muscle strength, specifically, made the difference.
What the 2025 Study Taught Us About Muscle and Sexual Health
The 2025 study by Duan and colleagues took a deep dive into how muscle strength and mass relate to erectile function. Here’s a breakdown of what they found:
Grip Strength Matters: Higher hand grip strength (both in pounds and kilograms) correlated with significantly fewer cases of erectile dysfunction. A 5 kg (11 lb) increase in grip strength lowered the odds of ED by about 14%.
Beyond Testosterone: The connection between muscle strength and sexual function was still significant even when testosterone was controlled for. That means strength plays an independent role in sexual health.
Sexual Satisfaction Improves: Stronger muscles weren’t just linked to better erections—they also correlated with more satisfaction and stronger desire.
Exercise Is Key: The study pointed to resistance training and physical activity as essential tools for boosting both muscle health and sexual function.
So if you’ve ever wondered whether lifting weights can help in the bedroom, the science says: yes, absolutely.
How Strength Training Impacts Muscle and Erectile Function
So, what’s the takeaway from all this?
Your muscles are more than just showpieces—they’re working hard behind the scenes to keep your whole system healthy. From stabilizing your blood sugar to pumping up your testosterone, they touch nearly every aspect of your well-being.
That’s why muscle strength improves sexual function in more ways than one. It improves blood flow, balances hormones, and gives you energy and stamina. And maybe just as important, it boosts your confidence.
When you feel strong, you tend to feel more confident in every area of life—including sex. That kind of self-assurance doesn’t come from a bottle or a prescription—it comes from owning your body and putting in the work.
Practical Tips: Muscle Strength and Erectile Function
Want to improve your sexual health? Let’s get to work. Here’s how to make the connection between muscle and erectile function work in your favor.
Start Resistance Training
Get into the gym—or start at home—and pick up some weights. Focus on movements that hit multiple muscle groups: deadlifts, squats, pull-ups, push-ups, and presses. Aim for two to three days a week of strength work. You don’t have to go beast mode—just stay consistent.
Train the Muscles You Can’t See
That’s right: pelvic floor training. These muscles need just as much love. Kegel exercises are your best friend here. If you’ve never tried them, start by squeezing the muscles you’d use to stop peeing mid-stream. Hold for a few seconds, then relax. Do sets of 10 to 15 reps, a couple times a day. It’s subtle, but powerful.
Live the Lifestyle
Get your sleep. Eat clean. Manage stress. All of these help with testosterone and overall muscle function. The more you support your body, the more it supports you back. These are the natural ways to boost muscle and libido that require no pills or gimmicks.
Wrapping It All Up: Why Strength Really Does Matter
We’ve said it before, but it’s worth repeating: muscle and erectile function are more connected than most guys realize. This isn’t just about looking good in a tank top. It’s about being strong where it counts—physically, hormonally, and sexually.
Muscle strength improves sexual function by keeping your body running like a well-oiled machine. Whether it’s improving blood flow, boosting testosterone, or helping you feel more confident, it all starts with strength. Add in some pelvic floor work and a healthy routine, and you’ve got a real shot at turning things around without relying on medication.
So, next time you hit the gym, remember—it’s not just about lifting weights. You’re investing in your overall vitality. And that includes the part of your life that happens behind closed doors.
Frequently Asked Questions (FAQ)
How are muscle and erectile function connected?
Muscle helps with blood flow, testosterone production, and overall metabolic health. All of these are key for strong sexual performance. The stronger your muscles, the better your chances of avoiding erectile dysfunction.
How does muscle strength improve sexual function?
Stronger muscles improve circulation, hormone regulation, and endurance. That translates to better erections, more stamina, and improved confidence in bed.
What kind of strength training works best for erectile dysfunction?
Compound exercises like squats, deadlifts, rows, and push-ups are great. But don’t forget pelvic floor work like Kegels—it’s essential for improving muscle and erectile function where it matters most.
What are natural ways to boost muscle and libido?
Focus on resistance training, a protein-rich diet, quality sleep, and managing stress. These habits support testosterone and help you build lean muscle, giving you a solid foundation for sexual health.
References
1 Duan, M. et al. Exploring the link between muscle quality and erectile dysfunction: assessing the impact of mass and strength. Sex Med Rev (2025). https://doi.org/10.1093/sxmrev/qeaf033
2 Blick, C., Ritchie, R. W. & Sullivan, M. E. Is Erectile Dysfunction an Example of Abnormal Endothelial Function? Curr Vasc Pharmacol 14, 163-167 (2016). https://doi.org/10.2174/1570161114666151202205950
3 Schartau, P., Nazareth, I., Muneer, A. & Kirby, M. Erectile dysfunction. InnovAiT 11, 269-276 (2018). https://doi.org/10.1177/1755738018759373
4 Deng, C.-Y., Ke, X.-P. & Guo, X.-G. Investigating a novel surrogate indicator of adipose accumulation in relation to erectile dysfunction. Lipids in Health and Disease 23, 139 (2024). https://doi.org/10.1186/s12944-024-02118-9
5 Kim, J. K. et al. A Prospectively Collected Observational Study of Pelvic Floor Muscle Strength and Erectile Function Using a Novel Personalized Extracorporeal Perineometer. Scientific Reports 11 (2021). https://doi.org/10.1038/s41598-021-97230-6
6 Tapper, J. et al. Muscles of the Trunk and Pelvis Are Responsive to Testosterone Administration: Data From Testosterone Dose–response Study in Young Healthy Men. Andrology 6, 64-73 (2017). https://doi.org/10.1111/andr.12454
7 Viken, A. F. et al. Muscle Strength and Male Sexual Function. Journal of Clinical Medicine 13 (2024).
