How to Fix Weak Erections: 13 Proven Ways to Get Hard

Erections depend on three key factors working together, which are healthy blood flow, balanced hormones, and a relaxed state of mind. When stress, fatigue, or lifestyle habits interfere, you may experience weak erections. You might feel that your erection fades quickly during sex, feels softer than usual, or sometimes lacks the firmness or rigidity required for penetration. 

Such occasional weak or soft erections are pretty common and usually nothing to worry about. They often pass away on their own once triggers like stress or anxiety are out of the picture. 

However, if they don’t, simple habits can restore your sexual stamina without any pills. This guide explains practical, research-backed strategies, from exercise and diet to herbal supplements, to help you achieve and maintain strong, firm erections.  

Method 1: Exercise regularly, in moderation

Regular physical activity is one of the most effective natural ways to strengthen erections as it improves circulation, lowers blood pressure, and supports testosterone levels. You can begin with these stamina-building exercises to prevent Erectile Dysfunction and maintain harder erections: 

• Brisk walking or jogging 30 minutes, 5 times weekly.
• Kegel exercises 5-10 minutes, 3 times daily, to strengthen pelvic floor muscles that improve weak erections and provide better control over ejaculation. 
• Swimming, cycling, or dancing 2-3 times a week.
• Strength training, such as push-ups, squats, and planks, a few days a week.
• Weight training exercises, such as bench presses, overhead presses, and lunges, are beneficial for erectile health. 

Method 2: Eat a nutrient-rich diet

What you eat shapes your erection quality and frequency. Thus, a balanced diet rich in Nitric Oxide(NO), zinc, magnesium, and antioxidants will help improve soft erections. So, incorporate the given foods for stronger erections as follows: 

• Eat plenty of leafy greens, whole grains, and lean proteins.
• Include zinc-rich foods like oysters, beef or pumpkin seeds.
• Snack on fruits and vegetables rich in antioxidants like berries or tomatoes.
• Choose whole grains like oats and quinoa. 
• Incorporate healthy fats from sources such as avocados, fatty fish, and nuts. 

Be sure to limit processed foods, fried items, and sugary snacks, as they can cause hormonal spikes and poor circulation. 

Method 3: Reduce smoking, alcohol and drug use

Ever heard of “whiskey dick” or “brewer’s droop”? These slang terms refer to weak or soft erections that fade during sex due to alcohol consumption. Moreover, smoking and drug use impair blood circulation and damage blood vessels, further reducing firmness. 

To significantly improve your erection strength by up to 25% within a year, make sure to: 

• Limit alcohol intake by keeping it to 1-2 drinks per day,
• Stay hydrated and replace drinks with herbal tea.
• Keep a few alcohol-free days every week.
• Switch gradually. Use nicotine patches, gum, or vaping as temporary steps while working toward quitting smoking altogether.
• Join support groups or a Quit smoking program.

Method 4: Maintain a healthy body weight

Excess fat tissue produces an enzyme called aromatase, which converts testosterone (male sex hormone) into estrogen (female sex hormone). Over time, this imbalance lowers libido and erection quality. 

Since studies even show that obese males are at a 50% higher risk of ED (Erectile Dysfunction) compared to others, you should aim for a BMI between 18.5 and 25 by combining a balanced diet with regular physical activity. Also,

• Swap sugary snacks and fried foods with fruits, nuts, and whole grains.
• Plan meals ahead and exercise daily.
• Track progress with waist circumference.
• Join a weight-loss program best suited to you.  

Method 5: Reduce stress and improve sleep

Sexual Performance Anxiety, relationship issues, and poor sleep are common causes of weak erections or Psychological ED, especially in otherwise healthy young men. They trigger the body’s fight-or-flight response, thereby diverting blood away from the penis. 

To fix disappearing or fading erections during partnered sex, without pills, manage your stress levels and sleep patterns as follows: 

• Sleep 7-8 hours daily. Go to bed and wake up at the same time every day consistently to regulate your body’s internal clock and testosterone levels.
• Do mindfulness meditation. Focus on the present moment without judgment. 
• Try progressive muscle relaxation. Tense and then relax different muscle groups progressively from head to toe to help release physical tension linked to erection.
• Practice 4-7-8 breathing technique to help relax both mind and body. 
• Join a yoga class or try acupuncture for sexual health.

Method 6: Maintain testosterone levels

Testosterone, the primary sex hormone, fuels sex drive, erection quality, and sexual stamina. As men or Assigned Males At Birth (AMABs) age, testosterone naturally declines, but lifestyle factors like Obesity, poor sleep, or chronic stress can worsen the drop. 

If you suspect Low Testosterone, which can show up as weak or fading erections, get blood tests done. Accordingly, boost testosterone by:

• Losing excess fat, lifting weights, and improving sleep
• Adding zinc-rich foods (pumpkin seeds, oysters, lean meats) and magnesium-rich foods (spinach, almonds, bananas) to your daily meals.
• Discussing Testosterone Replacement Therapy (TRT) with a doctor if levels remain low despite lifestyle changes. 

Method 7: Try couples counseling

Sexual issues are easier to fix when you’re not hiding them. So, talk openly to your partner about performance concerns, preferences, and expectations. You can manage Psychological ED or temporary, sudden episodes with our therapist-backed tips listed below. 

• Experiment with new positions, role-play, or bedroom toys together.
• Limit porn and masturbation if you notice a difference in partnered intimacy but not alone.
• Indulge in sex therapy for communication and intimacy exercises with your partner.
• Enrol in MBCT, which combines Mindfulness with Cognitive Behavioral Therapy. This will help you rewire negative thought patterns to positive associations. 

Method 8: Manage existing health conditions

Chronic diseases like Diabetes, Hypertension, High Cholesterol or Thyroid issues constrict blood vessels and damage nerves, making it harder to achieve or maintain firm erections. Therefore, it is essential to protect your sexual and cardiovascular health. 

To do so: 

• Get regular health check-ups to monitor cholesterol, thyroid function, blood pressure, and blood sugar levels.
• Take prescribed medications consistently; do not skip or stop on your own.
• Discuss side effects of medications, especially erectile difficulties, with your doctor.
• Adopt heart-healthy habits such as daily walks, a balanced diet, and reduced consumption of junk foods. 

Method 9: Explore herbal remedies and dietary supplements

Herbal supplements are among the oldest home remedies for weak erections. While results vary, several men find them helpful when complemented by lifestyle changes. 

You can try any of the following under medical supervision:

• Take 200-400mg Panax Ginseng (Red Ginseng) daily to improve weak erections by boosting Nitric Oxide production.
• To reduce stress, improve stamina, and support hormone levels, Ashwagandha supplements are recommended for men and women alike.
• Take Maca Root or Fenugreek, preferably in powdered form, to boost sexual desire and stamina.
• Begin L-arginine or L-citrulline supplements to help improve blood flow to the penis naturally.

Method 10: Take prescription medications

For many men, oral medications (PDE5 inhibitors) are a reliable first-line treatment to fix weak erections. Common options for you include:

• Sildenafil (Viagra): Popularly called the blue pill, it works best on an empty stomach within 30-60 minutes and will last around 4-6 hours.
• Vardenafil (Levitra): Similar to Sildenafil, but it begins action within 15-30 minutes. It is effective even in men with Diabetes or after prostate surgery. 
• Tadalafil (Cialis): Known as the weekend pill, it lasts up to 36 hours, allowing you greater flexibility and less planning around sexual activity. 

However, these medicines only work when there is sexual stimulation, and dosages vary by individual health status. Always take them with a doctor’s prescription and guidance, as they may carry risks of interactions and serious side effects. 

Method 11: Use injections for challenging cases

Intracavernosal injections (injected directly into the base of the penis) are a highly effective option if your erections do not improve with oral medications. These deliver medication directly to produce a firm erection, usually within 5 to 20 minutes. 

Available prescription-based options for you include:  

• Alprostadil that relaxes penile muscles to improve blood flow to the penis.
• Bimix and Trimix combination therapies that include Alprostadil with other vasodilators (medications that widen blood vessels by relaxing the wall muscles).  

These injections are typically prescribed for men with severe or treatment-resistant Erectile Dysfunction, often due to nerve damage, vascular issues, or post-surgical complications. Consult your doctor to learn the correct technique to avoid side effects like pain, bruising, or rare prolonged erections. 

Method 12: Choose medical or surgical devices

For men who have not responded to pills and injections, the surgical devices listed below offer some respite for fixing weak erections. 

• Vacuum Erectile Devices (VEDs): A cylinder will be placed over your penis to create suction to draw blood inside. The constriction ring at the base will maintain the erection during intercourse by trapping this blood. 
• Penile implants: These surgically placed rods or inflatable pumps will allow you to achieve an erection mechanically. 

Method 13: Opt for advanced upcoming therapies (with caution)

For men with weak erections or Vascular ED, new non-invasive therapies are emerging as alternatives to medication or surgery. These include:

• Low-Intensity Extracorporeal Shockwave Therapy (LI-ESWT): This regenerative approach utilizes sound waves to stimulate the growth of new blood vessels and repair existing vascular damage. Studies have shown improved natural erections without the need for ongoing medication. However, the FDA has not yet approved it yet. 
• Acoustic Wave Therapy: It offers benefits similar to shockwaves, as it delivers pulsating waves to improve penile sensitivity and circulation. This may reduce reliance on PDE5 inhibitors in men with mild-to-moderate ED. 

Such therapies are still considered investigational in many countries and may not be covered by insurance. So, check with your healthcare and insurance provider to discuss whether you are a suitable fit.