Training Tips To Match Your Body Type (2023)

We all have different body types and tendencies. Some of us are naturally skinny and struggle to put on weight without a heapingmass-gainer shakeonce a day.Some are naturally heavy and add muscle easily, but struggle to shed body weight and find ourselvesreaching for a fat-burnerevery summer.Our bone structure and muscle belly lengthdiffer, too, meaning we'll be best served by different types of workouts to help us reach our goals.

If you're in the dark,thisbody type quizcan help you determine where you stand on the spectrum. Here's whatlifter and athlete needs to know about body types, and how to customize their workouts for their personal body.

No matter what your body type is, you can optimize it by eating adequate protein to go along with your training. A post-workout protein shake can help you get there!

The Skinny Ectomorph

You know those people who seem to be able to eat all they want whenever they want and never gain an ounce? Those people are probably ectomorphs.

(Video) How to Exercise & Diet Correctly for Your Body Type | Joanna Soh

They're often naturally lean, which is a great upside. The downside, especially if they are trying to improve their physiques, is that they have a hard time gaining muscle mass.

Training Tips To Match Your Body Type (1)

Some people think that all ectomorphs are tall and skinny. Many tall people do happen to be ectomorphs, but height alone isn't a determining factor. Rather, body type is based on factors that include skeletal proportions, bone density, and metabolism. For instance, ectomorphs tend to have narrow shoulders and hips, light bones, and fast metabolisms. Their wrists, knees, and ankles are typically smaller than average.

Creatine monohydrate has repeatedly been shown to help increase both muscle size and strength. If you're an ectomorph trying to gain weight, 5 g per day is a no-brainer.

The Square Endomorph

Endomorphs tend to have heavier bone structures and less-taperedtorsos, with wide waists and large hips. Their joints are often thicker, and their metabolisms are slower.

Training Tips To Match Your Body Type (2)

(Video) The Best Workout for Your Body Type

Unlike ectomorphs, endomorphs have no problem adding mass to their bodies. Their problem is getting rid of it. If people with this body type want to get lean, they must be very diligent about eating well and getting adequate cardiovascular exercise to go along with their lifting workouts.

Branched-chain amino acids are a low-calorie, workout-boosting alternative to soda and sports drinks. If you're an endomorph struggling to lean out, try drinking BCAAs throughout the day!

The Aesthetic Mesomorph

Oh, to be blessed with a mesomorphic body type. Many of the greatest bodybuilders in history, including Sergio Oliva, Lee Haney, Dorian Yates, and Ronnie Coleman, are perfect examples of this lucky group. Their bone structures, with wide clavicles and narrow hips, naturally form the coveted V-taper. Their joints are big enough to support large muscle mass, but small enough to create a pleasing visual proportion between muscle mass and joint.

Training Tips To Match Your Body Type (3)

If you took Coleman's huge quads and put them on a man with big hips and knees, they wouldn't look nearly as impressive. But with Coleman's narrow hips and small knee joints, those quads look superhuman. And then there's the mesomorphic metabolism: It is ideal, making this body type genetically predisposed to gain muscle, not fat.

(Video) How To Exercise According to Your Body Type

A high-quality pre-workout can help mesomorph lifters bring intensity and power to their workouts.Make the most of every set and rep to maximize your results!

Train for Your Body Type

Chances are you're not 100 percent ectomorph, endomorph, or mesomorph. Instead, you probably fall somewhere along the spectrum. You might lean more toward being an ectomorph, yet be able to add muscle mass, making you an ectomorph with some mesomorph qualities. Or, you might have the basic body shape typical of a mesomorph, but gain fat if you're not careful, which would put you somewhere between a mesomorph and an endomorph.

Having said that, you're probably closer to one body type than another. Once you know which type that is, you can start creating the most appropriate training program for that body type.

Ectomorph Training

Ectomorphs tend to have higher metabolic rates, with their bodies acting like crazy calorie-burning furnaces. If this is you, be careful not to over train, and make sure you allow plenty of time for rest and recovery. It you tried to train for two hours a day, six days a week, you're probably doing too much and need to build more rest days into your routine. In fact, ectomorphs should probably not weight train more than two days in a row. Many find that something like Monday, Tuesday, Thursday, and Friday is ideal.

Your workouts should be short and to the point, rather than marathon sessions. Put a time limit of one-hour maximum on any given workout. Focus on basic, compound movements and straight sets in the 8-10 rep range. Forget about higher reps, dropsets, and supersets, and other intensity techniques that will only make it harder for you to recover before your next workout. Limit any extracurricular physical activity, and rest as much as possible.

(Video) What's Your Body Type (100% ACCURATE EASY TEST) Ectomorph Mesomorph Endomorph Diet & Workout Shape

Finally, if you're an ectomorph and want to improve your physique, avoid frequent bouts of prolonged cardio, which can tear down muscle tissue.If you feel compelled to do cardio, limit yourself to just a few minutes to warm up on leg day. Focus your attention on conserving energy so you can add, not subtract, muscle mass.

Endomorph Training

Because they have slower metabolisms, endomorph usually benefit from greater overall training volume and frequency, and from doing substantially more cardio than the other two body types.

When endomorphs focus on lifting heavy, they tend to gain more fat. If you're okay with that, then train more like a powerlifter, with lower reps and plenty of rest between sets. But if you'd rather carry less body fat, keep your rest periods shorter and move quickly from exercise to exercise and from set to set. This faster pace will burn more calories, as will judicious use of supersets, dropsets, and so on. There is no need to go crazy with higher reps, but try to work in the 10-12 range for upper body, and do 12-20 reps for lower-body movements.

Endomorphs can and should also perform an even mix of compound and isolation movements. Squats and deadlifts will do far more to stimulate your metabolism and burn calories than things like leg extensions or cable cross-overs. And if you tend toward the endomorph end of the spectrum, you'll get the best results, in terms of body composition, by skipping rest days. On days that you're not weight training, go to the gym or get outside and work hard on your cardio.

Mesomorph Training

If you hit the genetic lottery and are anything close to a pure mesomorph, whatever kinds of hard and consistent training you do will probably yield spectacular results. You can train longer and hit muscle groups more frequently that the other two body types, and make major gains. In fact, you'd probably be missing out if you didn't work harder.

As a mesomorph or near-mesomorph, your workouts can be a bit longer, in the 60-90-minute range, and can be a mix of compound and isolation movements, with reps as low as the 4-6 range or as high as 15-20. Either way, you're golden.

(Video) How to Choose the Right Diet for Your Body Type | Joanna Soh

In general, mesomorphs can pretty much emulate the routines of pro bodybuilders and make very nice progress, because you're essentially like them. Although it should be noted that if you are chemical-free, train with a bit less volume and frequency than a chemically-enhanced athlete, since products designed to help build muscle mass can also aid recovery. As far as cardio goes, you don't need to avoid it like ectomorphs or hit it hard and heavy like endomorphs, a moderate amount will do you just fine.


What exercise suits my body type? ›

Good aerobic exercises for the upper body are swimming, rowing, and cross-country skiing. Tone your lower body with squats, leg presses, leg curls, and calf raises. Good aerobic exercises for the lower body are bicycling, walking, and running.

Can you out train your body type? ›

“Also, people can change their body type through training and dieting, so an ectomorph could become an ecto-meso by building enough muscle mass, whereas an endomorph can become an endo-meso by speeding up their metabolism and nutrient utilization through HIIT-style training.”

How do I train my body to fit? ›

5 Simple Tips for Fitness Success
  1. Exercise Daily. Exercise daily for at least an hour. ...
  2. Eat the Right Foods and Portion Each Meal. No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets. ...
  3. Keep Track of Calories and Food Intake Per Day. ...
  4. Be Sure to Get Sleep. ...
  5. Stay Motivated.
Sep 9, 2013

Is body type genetic? ›

Studies suggest that while your genes may determine up to 80 percent of your weight and body shape, environment and personal choice still play a significant role. So even if you're a dead ringer for your mother in old family photos, it doesn't mean you'll enter middle age with the same body.

What body type is naturally skinny? ›

Ectomorphs are the naturally skinny body type. These are the men and women who were likely skinny their entire lives without actually having to put much (if any) effort into their diet or workout. These are the people who seem to be able to eat as much as they want and never gain weight.

What are the 3 main body types? ›

People are born with an inherited body type based on skeletal frame and body composition. Most people are unique combinations of the three body types: ectomorph, mesomorph, and endomorph.

What body type needs more protein? ›

Mesomorphs typically require the most protein intake of all three body types. Mesomorph macronutrient profiles should include a variety of fats, complex carbs, and proteins. These individuals typically perform and feel their best with a balance between all macronutrients.

What body shape is healthiest? ›


When your hips and bust are similarly sized and you have a narrow waist, you've got an hourglass figure. For years, experts have considered this "healthiest" body shape since the waist-to-hip ratio is low, according to Dr. Rogers.

Is being physically fit genetic? ›

Along with many other physical attributes, genes play an essential role in determining your fitness levels. Genes determine your body size and type. Genes play a major role in determining the muscular power and general fitness of an individual. Aerobic fitness and sporting abilities are hereditary.

How long does it take to change your body type? ›

“At 6 to 8 weeks, you can definitely notice some changes,” said Logie, “and in 3 to 4 months you can do a pretty good overhaul to your health and fitness.”

What body type is best for running? ›

A big body type that is ectomorphic or mesomorphic is going to be much better at sprinting as these traits make people much stronger. Shorter runners with thin body types tend to make better long-distance runners than taller runners as long and large legs make it difficult to lift and propel a body forward.

Can you get in shape in 2 months? ›

Two months in, you'll start to realize that you're less out of breath performing the same activities due to improved cardiovascular performance. The muscles in your arms and legs will start to feel tighter and stronger which is due to the increase in muscle mass and decrease in fat you are starting to experience.

What are the 5 fitness moves everyone should do? ›

The 5 movements you should perform are: push, pull, hip-hinge, squat, and plank. Each of these movements requires multiple joints and body systems to work together, and they are also incorporated in activities we do every day.

Which parent determines body type? ›

In a study published in the open access journal BMC Biology, the researchers from the University's Department of Biology & Biochemistry found that the Grb10 gene inherited from the mother restricts growth and promotes a leaner body, whereas the Dlk1 gene inherited from the father has the opposite effect, increasing ...

What genes are inherited from father only? ›

All men inherit a Y chromosome from their father, which means all traits that are only found on the Y chromosome come from dad, not mom. The Supporting Evidence: Y-linked traits follow a clear paternal lineage.

Does body shape come from mom or dad? ›

Does body shape come from mom or dad? There is currently no human evidence to suggest that girls inherit their mother's body shape and boys their dad's, or vice versa.

What body type is stomach fat? ›

Apple Shape

Also called a “beer belly,” it means you have more fat stored around your stomach, while your lower body stays thin. It's more common in men, and it's worse for your health than the pear shape.

What body type is slim but muscular? ›

Mesomorph refers to body types with a naturally high muscle-to-fat ratio. People with this body type typically respond well to weight training, finding it easier than other people to build and maintain muscle.

Which body type is best for female? ›

One of the most desired body shapes is an hourglass one. It looks the most balanced of all, and if you have this body shape, then it means your hips and bust measurements are equal in size, and you have a waist that is well-defined and narrower than your bust and hips.

What body type is hard to gain muscle? ›

Ectomorphs have a difficult time putting on muscle mass because their metabolism has a tendency to run higher than other body types.

What is the most common body type? ›

The most common body type is an inverted triangle or pear shape. This body shape is characterized by a larger hip, with a narrow bust, and subtle waist definition.

Which body type have a sluggish metabolism? ›

Endomorph Metabolism

Endomorphs have a slow metabolism, so it's easy for them to gain weight (most of which is fat, not muscle). When it comes to fitness and training, a blend of cardio and strength training can help prevent fat gains.

Which part of your body loses weight first? ›

The first place men typically lose weight is the belly, while women tend to lose weight all over, but hold onto weight in their thighs and hips, Dr. Block explains.

What are the 3 types of metabolism? ›

There are three basic metabolism types: ectomorph, mesomorph, and endomorph – definitely words you probably don't use in your normal, day-to-day conversations. But learning the types of body you were born with will help your fitness plan in the long run.

What body type are most bodybuilders? ›

Mesomorph Body Type. A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight.

What is the most unhealthy body shape? ›

Apple Shape

Abdominal obesity is probably the most dangerous of all, and apple body shape is considered at the highest risk for health issues compared to the other body types. Larger waists can mean higher risk of heart disease.

Which body type has most fat? ›

Endomorph You tend to have more body fat than the other body types in this framework. Catudal says that women who are endomorphs may be described as curvaceous, while men may be called stocky. You tend to carry weight in your belly, hips, and thighs.

What body type are most models? ›

Ectomorphs are long and lean, with little body fat, and little muscle. They have a hard time gaining weight. Fashion models and basketball players fit this category.

What are the signs of being fit? ›

  • You can touch your toes.
  • Your heart rate falls quickly after a workout.
  • You don't have extra belly or thigh fat.
  • Your body moves easily.
  • You start sweating early in an activity.
  • You can accomplish every day tasks.
  • Your posture is perfect (or close to it).
  • You play sports for fun.
Oct 19, 2017

How can you tell if a person is physically fit or? ›

To be physically fit you should have: 1) aerobic (cardiovascular) endurance, which is the ability of your heart and lungs to supply oxygen during sustained physical activity; 2) muscular endurance and strength to perform activity without fatigue and with the force needed to do the job; and 3) healthy body composition, ...

How can you tell if a person is not physically fit? ›

The visible signs include; obesity, labored breathing, mood swings, or chronic illness. Physiological signs include; irritability, insomnia, high blood pressure, diabetes, heart disease, malaise, or increased resting heart rate.

What is the 130 hour rule? ›

130 Hours is the equivalent of training deliberately and intensely for one (1) hour per day, five (5) days per week. If you can consistently meet that criteria for at least 6 months, while also minding your nutrition and recovery, you can expect to see considerable progress toward your goals.

How many times a week should I workout? ›

Generally, aim to do either : 30 minutes of moderate-intensity cardio activity at least five days per week (150 minutes per week) at least 25 minutes of vigorous aerobic activity three days per week (75 minutes per week)

How soon will I see results from lifting weights? ›

Gaining muscle is a slow process. It can take about three to four weeks to see a visible change. You'll see some real results after 12 weeks, but it "all depends on your goals, and what type of strength training you are doing," says Haroldsdottir.

What body type runs fastest? ›

Small body types make the best distance runners because their legs are thin and toned,. Short runners actually perform better than taller runners because those long legs can “make it more difficult to lift and propel a body forward,” says University of Copenhagen exercise researcher Dr.

What is runner's face? ›

What exactly is runner's face? If you've been around the running community for any length of time, you may have heard the term “runner's face.” What your buddies are referring to is not the face you make when you cross the finish line. Instead, it's the look of gaunt or saggy skin that may make you look a decade older.

What type of metabolism is not forgiving? ›

Once you know you are an endomorph, you know that you were born this way. It can be difficult to come to the realization that you are likely to gain weight very easily. You have the type of metabolism that is not forgiving.

What foods make you fit? ›

Best Foods for Fitness
  • Start With Whole-Grain Cereal. 1/9. If you don't have enough to eat before you exercise, you may not have enough gas in the tank. ...
  • Grab a Banana. 2/9. ...
  • An Energy Bar in the Afternoon. 3/9. ...
  • Grilled Chicken at Mealtime. 4/9. ...
  • Black Bean Burger. 5/9. ...
  • A Bowl of Berries. 6/9. ...
  • Veggies and Hummus. 7/9. ...
  • Peanut Butter. 8/9.
Feb 22, 2022

How long should you workout a day? ›

As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more. Reducing sitting time is important, too. The more hours you sit each day, the higher your risk of metabolic problems.

What does 1 month of working out look like? ›

After a month of regular exercise, you will be noticing improvements to your strength and fitness. "You may be able to do more reps in weight training or slightly raise the load, or you're able to walk, jog or cycle a bit faster," Robergs says.

Is it possible to tone up in 4 weeks? ›

Yes, absolutely! How much of a transformation depends on how restrictive you are with your food and how much effort you put in. It involves a combination of healthy eating, resistance exercise and cardiovascular exercise. You need to build muscle and burn fat which are two totally separate processes.

What exercises get you toned fast? ›

10 Simple Exercises to Tone Your Whole Body
  1. Lunges. Lunges increase strength in your legs and gluteus maximus. ...
  2. Push-ups. Push-ups work out every part of your body. ...
  3. Bending Windmill Stretch. Bend forward, keeping your back straight. ...
  4. Squats. ...
  5. Dumbbell Rows. ...
  6. 180 Jump. ...
  7. Arch Up. ...
  8. Sit-ups.
Oct 6, 2020

What is the most perfect exercise of all? ›


You might call swimming the best workout. The buoyancy of the water supports your body and takes the strain off painful joints so you can move them more fluidly. "Swimming is good for individuals with arthritis because it's less weight-bearing," explains Dr.

What are the golden 5 exercises? ›

The five basic exercises bench press, deadlift, squats, shoulder press and pull-up are generally known as the big 5 of strength training. Due to the adjustability of the resistance, the lat pull-down is often used instead of the pull-up.

What is the single best exercise? ›

We posed this question to four fitness experts and compiled a list of their favorites.
  1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. ...
  2. Interval training. ...
  3. Squats. ...
  4. Lunges. ...
  5. Push-ups. ...
  6. Abdominal Crunches. ...
  7. Bent-over Row.
Apr 15, 2022

How can I know my body type? ›

To determine your body shape, start by looking at your midsection and determining if it is the largest part of your body. If it is, and you have slimmer legs and hips, you have an apple shape. Alternatively, if your midsection and bust are smaller and your hips are wide, you are likely pear-shaped.

Am I an endomorph or mesomorph? ›

Endomorphs are rounded, with lots of muscle and body fat, a stockier structure, and a slower metabolism. (Think of football linemen.) Mesomorphs are athletic and muscular, capable of gaining weight or losing weight easily thanks to their efficient metabolisms.

What are the 3 body types in fitness? ›

People are born with an inherited body type based on skeletal frame and body composition. Most people are unique combinations of the three body types: ectomorph, mesomorph, and endomorph.

What body should I workout each day? ›

Here's an example of how you could combine muscle groups using the more detailed groups we outlined: Day 1: chest, shoulders, triceps, forearms. Day 2: calves, hamstrings, quadriceps, glutes. Day 3: biceps, back, abdominals, traps, lats.

What are the 4 main body types? ›

The five main body type shapes are rectangle, inverted triangle, hourglass, pear and apple.

What body shape is 34 27 35? ›

Bottom hourglass shape: Has the general hourglass shape, but the bust is visibly smaller than the hips. Hourglass measurements: E.g. 36-24-36, 38-28-38, 34-25-35.

How should endomorphs workout? ›

Cardio Training Recommendations for the Endomorph: Incorporate high-intensity interval training (HIIT) two to three days a week for no more than 30 minutes per workout. Try this HIIT workout on the elliptical: Incorporate 30 to 60 minutes of steady-state cardio, two to three days a week.

Can Endomorphs get skinny? ›

Reducing calorie consumption can also be challenging. “An endomorph has to be the strictest about their diet, including total calories and how many calories come from carbs, but if they do those things, they can slim down,” says Catudal.

Are Endomorphs always fat? ›

Endomorphs are said to have a higher percentage of body fat and less muscle mass. They're often heavier and rounder but do not necessarily have obesity. Because of their physical makeup, people with endomorphic bodies are more sensitive to calorie consumption than people with other body types.

Which body shape is best for female? ›

One of the most desired body shapes is an hourglass one. It looks the most balanced of all, and if you have this body shape, then it means your hips and bust measurements are equal in size, and you have a waist that is well-defined and narrower than your bust and hips.

Which body build has the most fat? ›

Endomorph You tend to have more body fat than the other body types in this framework. Catudal says that women who are endomorphs may be described as curvaceous, while men may be called stocky. You tend to carry weight in your belly, hips, and thighs.

Which body part should I train first? ›

It's always best to train your bigger muscle groups first before working out the smaller muscles because macro-muscles are responsible for major movement and strength that help activate the micro-muscles. Your bigger muscle groups are your hamstrings, glutes, quadriceps, back, and chest.

Which muscles should not be trained together? ›

A typical two-day split, for example, works your lower body one day and upper body the next day. Or you can work your pushing muscles — chest, shoulders and triceps — one day, then your pulling muscles — back and biceps — the other day.

How long should a workout be? ›

A 45-minute workout is enough for most people to warm up, do some lifting or cardio, and cool down. Forty-five minutes is also well within the recommended range of 150-200 minutes of physical activity recommended by most experts for both weight loss and overall health.


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