Cardio vs. Weights for ED: Which Is Better for Erections?

You already know working out is good for you. But if better erections are part of your goal, should you spend more time on the treadmill or lifting weights?

Based on the research, cardio has stronger evidence for directly improving erectile function. Strength training brings benefits of its own, like building muscle and supporting metabolic health. Both should have a place in your routine for the best erections.

Here’s what the research says and how to put it to work.

• Aerobic exercise has the strongest evidence for improving erectile function, especially at moderate-to-vigorous intensity.
• Men with more severe ED tend to see the biggest gains from aerobic exercise.
• Strength training has less direct research on erections, but it improves body composition and supports healthy testosterone levels.
• More exercise volume tends to mean bigger benefits. In one trial, men doing more than 200 minutes of cardio a week improved more than men doing less.
• Combining both, plus pelvic floor work, is the best approach for most men.

An erection depends on blood flow. When you’re aroused, blood vessels in the penis relax and fill with blood, a process driven by nitric oxide, a molecule produced by your blood vessel lining. 

Anything that keeps those blood vessels healthy supports better erections, and anything that damages them, like high blood pressure, high blood sugar, or excess weight, works against you.

Exercise helps on both fronts. For the full breakdown of how it works, see how working out can improve your erections.

What It Does

Aerobic exercise or cardio raises your heart rate for a sustained period, which increases blood flow and signals your blood vessels to make more nitric oxide. Over time, that helps keep blood vessels flexible and responsive, the same quality of vessels healthy erections depend on. Cardio also lowers blood pressure, improves blood sugar control, and helps with weight loss.

Each of those addresses a major cause of ED. Here’s more on how to improve blood flow for better erections.

What the Research Shows

The evidence for aerobic exercise is the strongest of any exercise type:

• A 2023 review of 11 randomized trials with more than 1,100 men found that regular aerobic exercise significantly improved erectile function. The biggest gains came in men who started with more severe ED.
• A 2017 meta-analysis of exercise trials in men with ED found the clearest benefit from moderate-to-vigorous aerobic exercise, with improvements seen in trials as short as 8 weeks.
• In a 2013 trial of obese men, those who did more than 200 minutes of moderate aerobic exercise a week saw bigger improvements in sexual function and testosterone than men who did less than 150 minutes.

Best Forms of Cardio

The best cardio is the one you’ll actually do. 

Brisk walking, jogging, cycling, rowing, and swimming all count. Aim for a pace where you can talk but not sing, for 30 to 45 minutes, 4 to 5 days a week.

What It Does

Strength training works differently. 

Instead of directly targeting blood flow, it builds muscle and reduces body fat. That matters because excess body fat, especially around the belly, is linked to lower testosterone and inflammation that damages blood vessels. 

In one study of men with ED, higher body fat and belly fat percentages were linked to lower testosterone levels.

Testosterone plays a bigger role in sex drive than in the mechanics of an erection, but healthy levels support overall sexual function.

What the Research Shows

Research on strength training alone is thinner than for cardio, and most studies combine it with aerobic exercise:

• In a small 2024 study of men over 50, 12 weeks of combined endurance and resistance training raised testosterone and improved overall sexual function scores compared with men who didn’t train.
• In a 2025 randomized trial of men with prostate cancer, six months of combined resistance and aerobic training improved erectile function compared with usual care, while also cutting fat mass and building strength.

The takeaway: strength training clearly supports the body changes that matter for erectile health, but there isn’t yet strong evidence that lifting alone improves erections as much as cardio does.

Best Strength Moves

Compound exercises that work several large muscles at once give you the most return for your time. Squats, deadlifts, lunges, rows, and push-ups are all good choices. Aim for 2 to 3 sessions a week, with a rest day between sessions that work the same muscles.

Aerobic exercise wins on direct evidence. If you only have time for one, choose cardio.

But for most men, the smartest approach is both. They work through different pathways: cardio mainly improves blood flow and blood vessel health, while strength training improves body composition and supports testosterone. Together, they address more of the factors that can cause ED than either one alone.

Research on athletes supports this concept. In one survey, male athletes reported lower rates of ED than men in the general population. Their routines included both types of exercise: about five aerobic sessions and two strength sessions per week, on average. The study can’t prove their workouts caused the difference, but the findings are consistent with the potential benefits of staying active over time.

Prioritize cardio if you:

• Have moderate to severe ED
• Have high blood pressure, high cholesterol, prediabetes, or diabetes
• Are just starting out and want the simplest place to begin

Add more strength training if you:

• Carry extra weight, especially around your belly
• Have low muscle mass or have been told your testosterone is low
• Already do regular cardio and want to round out your routine

Don’t skip the pelvic floor. Kegels target the muscles that help keep blood in the penis during an erection, and they take only a few minutes a day. 

See our guide on the best exercises for erectile dysfunction to learn how to do them.

That adds up to more than 200 minutes of cardio a week, the level linked to bigger benefits in research, plus two strength sessions. If that’s too much right now, start smaller and build up. Some exercise is always better than none.

Before you start: if you have heart disease, high blood pressure, or haven’t exercised in a while, check with your doctor first. ED can be an early sign of heart problems, so it’s worth getting checked anyway.

Exercise works best alongside healthy eating. Losing excess weight through diet and exercise together has helped some men regain normal erectile function. For more, see our guide to the best diet for solid erections.

If you’re choosing between cardio and weights for better erections, cardio makes the stronger case. It directly improves the blood flow that healthy erections depend on, and it has the most research behind it.

But you don’t have to choose. A routine built on regular cardio, with two strength sessions and a few minutes of Kegels each week, covers the most ground. And consistency matters more than intensity, so remember to be patient. Results usually show up within 8 to 12 weeks.

If you want support while your training catches up, pairing exercise with a prescription ED medication like BlueChew can help you see results now while your lifestyle changes build over time.

Interested in getting your hands on an erectile dysfunction prescription? BlueChew has got you covered.

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.

Plus, there’s no commitment—you can easily cancel or switch plans anytime. Click here to explore all plan options for treatments at BlueChew.

Is cardio or weightlifting better for erectile dysfunction?

Cardio has stronger evidence. Multiple meta-analyses of randomized trials show aerobic exercise improves erectile function. Strength training supports erectile health too, mainly through body composition and testosterone, but there’s less direct research.

Does lifting weights increase testosterone?

Strength training can support healthy testosterone levels, largely by building muscle and reducing body fat. Excess belly fat is linked to lower testosterone.

How much cardio do I need for better erections?

Aim for 30 to 45 minutes of moderate-to-vigorous cardio, 4 to 5 days a week. In one trial, men who exercised more than 200 minutes a week saw bigger improvements than men who did less than 150.

How long does it take for exercise to improve erections?

Most studies show improvement within 8 to 12 weeks of regular exercise, though some trials ran for six months or longer.

Can exercise replace ED medication?

For some men, especially those whose ED is linked to inactivity or excess weight, exercise alone can make a real difference. For others, exercise works best alongside medical treatment.

Is high-intensity exercise better than moderate exercise for ED?

Research shows the clearest benefits from moderate-to-vigorous aerobic exercise. You don’t need to go all-out. A brisk pace you can keep up consistently is enough.