BLUECHEW blog

Good news for gym goers and fitness enthusiasts—according to the latest research, getting in shape isn’t just about abs, biceps, or cardio gains; it may also improve your erections. 

Your workouts don’t just sculpt your body—they boost blood flow, hormones, and stamina in all the right places to support erectile health. If you’re not exercising already, besides boosting your overall health, cardiovascular fitness, and muscle mass, you can also add a new reason to start hitting the gym to your list: better erections.

When you combine exercise with prescription erectile enhancement (like the compounded medications BlueChew offers), you can seriously level up your performance in bed.

Below, we’ll dive into the research behind how moving your body can help you get—and stay—harder.

We’ll also give you the scoop on BlueChew’s DailyTAD, a perfect option for daily erectile and health support to help you perform at your best. 

Why Exercise Matters for Erection Health

Getting and maintaining a firm erection isn’t just about desire—it’s about blood flow. 

Strong erections depend on healthy arteries, nitric oxide signaling, and vascular dilation. When your heart and blood vessels are functioning optimally, it’s easier to get hard, stay hard, and perform at your best in the bedroom.

Based on research, a sedentary lifestyle can increase your risk of developing erectile issues. This may be due to poor circulation, inflammation, and increased visceral fat, a type of body fat that accumulates around the abdomen and is associated with an increased risk of developing numerous health issues, including cardiovascular disease, high blood pressure, and high cholesterol. 

That’s where incorporating regular physical activity comes in. 

Working out supports the same systems responsible for strong, lasting erections—making it one of the most effective natural tools for enhancing your sexual performance.

Best Types of Exercise for Harder Erections

According to research, all types of exercise aren’t created equal when it comes to enhancing erections. Aerobic exercise, resistance or strength training, and kegel exercises are at the top of the list if you’re looking to boost your erectile health. Let’s talk about why.

Aerobic Exercise

What do running, cycling, brisk walking, or swimming have in common? They are all forms of aerobic exercise that have been shown to enhance endothelial health, boost nitric oxide availability, and improve blood vessel dilation, crucial factors for solid erections.

A 2017 meta-analysis found that men who performed moderate-to-vigorous aerobic exercise four times a week saw noticeable improvements in erectile function in just eight weeks.

Another 2023 study showed that aerobic exercise effectively reduces arterial stiffness and enhances penile blood flow—key factors for getting rock-hard erections. Interestingly, another study found greater improvement in erectile functioning in men with more severe problems, which means aerobic exercise may be the ticket to improving erections for individuals who struggle the most.

Aerobic exercise may also improve muscle oxygenation—a benefit that explains why PDE5 inhibitors (like the compounded medications offered by BlueChew) are being explored for potentially improving muscle gains, not just erections. Aerobic exercise has been shown to potentially be the most effective way to maximize erections through exercise.

Resistance Training

Love lifting weights? Good news—resistance training is a powerful tool for optimizing erections.

It helps in two key ways: by boosting testosterone levels and improving body composition—both of which play a critical role in sexual performance.

1. Testosterone Boost

Research shows that consistent resistance training, such as weightlifting or bodyweight exercises, significantly increases testosterone levels—the hormone that fuels libido, sexual confidence, and erection quality. A 2022 clinical review found that men who regularly engage in resistance training reported better erectile function and greater confidence in the bedroom. Another study published in 2019 confirmed that even short-term resistance training protocols can stimulate testosterone production and improve erectile response in men with low baseline testosterone.

2. Improved Body Composition

Resistance training helps build lean muscle and reduce excess fat—particularly visceral fat, which is closely linked to hormonal imbalances and inflammation. This shift in body composition lowers the risk of conditions like metabolic syndrome, diabetes, and cardiovascular disease, which are all known contributors to erection troubles. 

A 2019 study emphasized the role of resistance training in reducing cardiometabolic risk and improving sexual health outcomes.

Another 2013 publication echoed these findings, noting that men with higher lean mass and better strength metrics had improved vascular health—a key determinant of erection quality.

Pelvic Floor Exercises (Kegels)

It might come as a surprise that men can—and should—do Kegels. 

Pelvic floor exercises—also known as Kegels—target the deep muscles that support erectile rigidity and ejaculatory control. Strengthening these muscles can help you get harder, stay harder, and even last longer in bed.

A landmark 2004 study found that pelvic floor muscle training significantly improved erectile function in men, especially those with moderate erection issues. Since then, additional research has confirmed that these exercises can enhance blood flow to the penis and improve control over ejaculation.

The best part is that Kegels are discreet. You can do them at your desk, while commuting, or even during commercial breaks. 

If you’re not sure where to start, focus on squeezing the muscles you’d use to stop the flow of urine. Hold for a few seconds, release, and repeat for several reps throughout the day. 

Want the Best Results? Combine Exercise with Erectile-Enhancement Medications

Working out is powerful on its own—but if you really want to maximize your results, combining regular physical activity with an erection-enhancing medication is the way to go.

In a randomized controlled trial involving men with moderate erection issues, adding regular physical activity to phosphodiesterase type 5 inhibitor (PDE5i) treatment (like the medications offered by BlueChew) significantly improved erectile function, sexual desire, and overall satisfaction—more than medication alone. Remarkably, exercising more than 180 minutes per week was the only independent predictor of returning to normal erectile function.

Another 2010 study confirmed that combining PDE5 inhibitors with physical activity resulted in greater improvement in erection quality than using medication alone. Researchers also found that men who exercised while using PDE5is reported better outcomes and enhanced treatment satisfaction compared to their non-active counterparts.

What’s the takeaway from these scientific findings? Lifestyle changes are crucial—but they become exponentially more effective when paired with appropriate medical support.

How To Get Daily Support With BlueChew

One of the best ways to get daily erectile support is by adding BlueChew’s compounded Tadalafil multivitamin, DailyTAD, to your routine. 

It’s a once-a-day compounded chewable tablet that contains 9 mg of Tadalafil (the active ingredient in Cialis) plus a powerful blend of 7 essential vitamins that have been shown to support blood flow, recovery, and sexual stamina—all without needing to time your dose around sex. 

You can learn more about the other potential sex and health benefits of the vitamins in DailyTAD here.

Final Thoughts

Improving your erections doesn’t have to be complicated. By getting consistent with your workouts—especially cardio, weight training, and pelvic floor exercises—you’re naturally building the vascular and hormonal foundation needed for better sexual performance.

Pairing your fitness progress with a treatment plan from BlueChew may potentially accelerate your results and give you the confidence you’re working for—in and out of the bedroom.

How To Get Erection-Enhancing Medications from BlueChew

Interested in trying a surefire way to turn your erections up a notch? BlueChew has got you covered.

BlueChew makes it easy to get an erection-enhancing medication that fits your needs. Select a plan, complete an online intake, and you’re done. A medical provider will review your information and, if appropriate, prescribe your plan, which will be shipped directly to your door.

No doctor appointments or patient support charges make it a stress-free experience. With plans starting as low as $25 per month, BlueChew can fit into anyone’s budget. Plus, there’s no commitment—you can easily cancel or switch plans anytime.
Click here to explore all plan options for treatments at BlueChew.

FAQs

How long does it take to get harder erections after starting to work out?

Consistent aerobic or resistance training has been shown to improve erection quality in as little as 4 to 8 weeks.

What kind of workouts are best for erectile health?

Aerobic and strength training are the most effective. Pelvic floor exercises can also help maintain rigidity and control.

Can BlueChew and exercise work together?

Yes—exercise improves the vascular and hormonal conditions needed for erection, and BlueChew enhances blood flow pharmacologically. They work best when used together. 

I already exercise—do I still need erectile-enhancing medications?

While fitness improves erection health, medications like the ones offered by BlueChew can provide more immediate support and enhance firmness even further. Individuals who develop erectile issues secondary to other health conditions may also need more support, which is why adding in a prescription medication with exercise may work best.

Do I need a prescription for BlueChew?

Yes, but BlueChew makes it easy. Select a plan, complete a short online intake, and a licensed medical provider will determine your eligibility. If appropriate, your selected medication will be shipped directly to your door.

This article is for informational purposes only and does not constitute medical advice. The content provided here is not a substitute for, and should never be relied upon as, professional medical advice. Always consult your doctor to discuss the risks, benefits, and appropriateness of any treatment. BlueChew offers compounded medications prescribed solely for the treatment of erectile dysfunction and sexual performance enhancement. Compounded medications are not FDA-approved.

References

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2. Panchatsharam PK, Durland J, Zito PM. Physiology, Erection. PubMed. Published 2020. https://www.ncbi.nlm.nih.gov/books/NBK513278/
3. Hehemann MC, Kashanian JA. Can Lifestyle Modification Affect Men’s Erectile function? Translational Andrology and Urology. 2016;5(2):187-194. doi:https://doi.org/10.21037/tau.2016.02.05
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6. Andrade C. Aerobic Exercise: Randomized Controlled Trial Data Suggest Qualified Benefits for Erectile Dysfunction. Psychiatrist.com. Published July 29, 2024. Accessed May 23, 2025. https://www.psychiatrist.com/jcp/aerobic-exercise-for-erectile-dysfunction-rct-data/
7. Chen Z, Wang J, Jia J, Wu C, Song J, Tu J. Effect of Different Physical Activities on Erectile Dysfunction in Adult Men Not Receiving phosphodiesterase‐5 Inhibitors therapy: a Systematic Review and Meta‐analysis. Andrology. 2024;12(8):1632-1641. doi:https://doi.org/10.1111/andr.13682
8. Duca Y, Calogero AE, Cannarella R, et al. Erectile Dysfunction, Physical Activity and Physical Exercise: Recommendations for Clinical Practice. Andrologia. 2019;51(5):e13264. doi:https://doi.org/10.1111/and.13264
9. Kałka D, Domagała Z, Dworak J, et al. Association Between Physical Exercise and Quality of Erection in Men with Ischaemic Heart Disease and Erectile Dysfunction Subjected to Physical Training. Polish Heart Journal. 2013;71(6):573-580. doi:https://doi.org/10.5603/KP.2013.0120
10. Cohen D, Gonzalez J, Goldstein I. The Role of Pelvic Floor Muscles in Male Sexual Dysfunction and Pelvic Pain. Sexual Medicine Reviews. 2016;4(1):53-62. doi:https://doi.org/10.1016/j.sxmr.2015.10.001
11. Patoulias D, Katsimardou A, Imprialos K, Doumas M. Exercise, Erectile Dysfunction and Co-Morbidities: “The Good, the Bad and the Ugly.” Reviews in Cardiovascular Medicine. 2022;23(9):304. doi:https://doi.org/10.31083/j.rcm2309304
12. Maio G, Saraeb S, Marchiori A. Physical Activity and PDE5 Inhibitors in the Treatment of Erectile dysfunction: Results of a Randomized Controlled Study. The journal of sexual medicine. 2010;7(6):2201-2208. doi:https://doi.org/10.1111/j.1743-6109.2010.01783.x