The Weekly Structure
- 2x Interval Cardio: 20–25 minutes of low-to-moderate effort with 5 x 60-second faster bursts.
- 2–3x Strength: Full-body lifts (squat, hinge, push, pull) with progressive overload.
- 1x Long Walk: 45–60 minutes at a brisk pace for recovery and stress relief.
Sample 8-Week Progression
Weeks 1–2: Learn movements and keep cardio intervals controlled. Weeks 3–4: Add a set to each lift and extend intervals to 75 seconds. Weeks 5–6: Increase weight 5–10% weekly. Weeks 7–8: Add a third interval day or extra walk if recovery is solid.
Key Lifts to Prioritize
- Goblet or barbell squats
- Romanian deadlifts or kettlebell swings
- Bench or push-ups plus rows or pull-ups
- Loaded carries for core and grip
Why This Boosts Erections
Interval cardio improves endothelial function and nitric oxide signaling. Strength training raises insulin sensitivity and testosterone. Together they keep arteries responsive, delivering more blood when you need it.
Recovery Matters
Sleep 7–9 hours, hydrate, and keep alcohol low to protect blood pressure. Tight hips and lower back can limit blood flow; add hip flexor stretches and foam rolling twice weekly. If you monitor heart rate variability, aim for steady or improving trends before increasing intensity.
Safety First
If you have chest pain, uncontrolled blood pressure, or are new to exercise, get cleared by a clinician before starting. Warm up for 5–10 minutes and keep early sessions conversational in intensity.