Does being overweight affect stamina in bed?

Find the limiter

If breathlessness is the first limiter, start with low-impact aerobic work you can repeat: walking, cycling, water exercise, or short intervals. If knees are the limiter, use a supported split squat, box squat, or step-up height you can control.

If hips or low back carry too much of the work, combine hip mobility with glute bridges and a controlled hinge. If the trunk tires first, use dead bugs and suitcase carries while keeping the breath calm.

Sources: Guidelines on physical activity and sedentary behaviour, ACSM position stand: exercise quantity and quality, Gluteal muscle forces during hip-focused exercises

Build capacity without chasing punishment

The useful target is more capacity, not a punishing workout. Add time, distance, range, resistance, or repetitions gradually enough that you can recover and repeat the session.

Step-ups, bridges, supported hinges, carries, and walking are not lesser versions of training. They are direct ways to build knee tolerance, hip extension, trunk control, and conditioning.

Sources: ACSM position stand: exercise quantity and quality, Guidelines on physical activity and sedentary behaviour

One safety line

If activity brings chest pain, faintness, severe shortness of breath, or joint pain that does not settle, get medical guidance before progressing the plan.

Sources: Exercise preparticipation health screening