Sex is a physical activity. It requires stamina, strength, coordination, balance and endurance. The greater your sexual “fitness,” the better your sex will be.
Sex and Self-Confidence:
Physical activity increases energy, releasing endorphins (“feel-good” hormones) that boost your mood and your self-confidence. Women with higher self-confidence report greater satisfaction with their sex life. In a study of women ages 30-50, the relationship between sexual satisfaction and a positive body image were considered. The study noted:
“…there are several factors that influence a woman’s level of sexual satisfaction including self-esteem, body image, and the amount of sexual knowledge she possesses that contribute to how she experiences sexual pleasure and satisfaction… People are almost totally incapable of experiencing a satisfying sexual relationship without a positive body image or normal level of self-esteem… The research study revealed that single women 30-50 years of age who have positive self-esteem, a positive body image, and high levels of sexual knowledge experience high levels of sexual satisfaction. Walker, 1998.)”
As you exercise, move, lose body fat and eat well, you feel good. The better you feel, the more you’ll want to you exercise, move, lose more body fat and eat even better. This positive feedback loop will lead to enhanced body composition and more confidence when you take your clothes off in front of another person.
If you’re stuck in a perpetual state of self-doubt and self-loathing, you are likely not comfortable with your body. If you’re not comfortable with your body, you won’t want to be undressed in front of another person; so you don’t do it. And if, by chance, you do, you’ll likely be so focused on your own body and insecurities that you’ll loathe the experience or the other person. If this is you, it is time to break that cycle!
Lifting heavy weights releases testosterone; this increase in testosterone increases sex drive (in you, too, ladies!) Squatting heavy and deep will make you feel like a 15 year old boy watching an episode of Baywatch in slow motion. In order to release optimal levels of testosterone during your workout, you’ll have to lift heavy.
Testosterone can actually decrease (and cortisol, the “stress” hormone can increase) with longer duration cardio workouts, when you are at 70% of your heart rate max for an extended period of time. Cortisol and testosterone have an inverse relationship- as one goes up, the other goes down.
The increase in testosterone is often coupled with an increase in endorphins (again, “feel-good” hormones) that, as mentioned above, boost your mood and self-confidence. Your blood flow increases as your heart rate increases, pumping blood into your limbs and extremities- all of them.
Sexual “fitness” requires strength, particularly of the glutes and legs. The best way to get strong glutes and legs is to do some variation of the squat. Squats require (and use) a good deal of flexibility, mobility and endurance. You use hip power, pelvic power, glute power (and even Kegle power!) Squats put your largest and most powerful muscles to work, producing greater amounts of hormones (testosterone.) Squats improve overall body strength and stamina, improving performance in athletics and aesthetics. They work your glutes and the upper legs, resulting in a firm and attractive booty- you’ll have greater sex appeal.
Squats, when heavy and methodical, also work your Kegels. Your Kegels are your pelvic floor muscles. As you squat, you are (primarily) working your glutes; they are contracting and driving the load of your body (plus weight you add) upward. As you stand from your squat, your glutes are tight, and you’re keeping your Kegel’s tight and engaged. Women who have more muscle mass, particularly in the glutes, have greater control of the Kegel muscles; you learn to control muscle contraction, lending to greater sexual satisfaction for both you and your partner.
So get squatting!