Training for your Body Type

Ectomorph, Endomorph, Mesomorph. Slim, curvy, average. These are labels that we’ve all heard, and perhaps have used, to describe a person’s body type, or somatotype. But, what do they mean? And, do they have an effect on how we should train? The first somatotypes were developed by Dr. W.H. Sheldon back in the 1940s. Dr. Sheldon theorized that a person’s body type could be used to determine her or his personality (this is no longer suggested). He established three somatotypes – Ectomorph, Endomorph and Mesomorph — based on his study participants’ height and weight data and their accompanying front, side and back photos. Today, somatotypes are used mostly determine how one could train, as opposed to how they should behave.

Below are the traits and training suggestions for the three well-known body types. Keep in mind, most people are a blend of two body types, one being more dominant than the other, and don’t fit neatly into one particular category.  Take professional athletes for example, with many differing body types, the way athletes train leads to body compositions that are very similar. eg. swimmers have broad shoulders, long distance runners have runners legs.

If you have a physique goal in mind, you can work to achieve what you believe to be your own perfect form and fall anywhere you wish on the somatotype spectrum. Every body is different and unique. This is simply a loose guide – to help you find what serves your body the best.

Ectomorph Body Type

Traits: Ectomorphs have a small frame and bone structure with narrow shoulders. They are naturally lean and tend to find it difficult to gain weight. Ectomorphs often state that they have a hard time building muscle, as well.

Training suggestions: As those with an ectomorphic body type find it harder to gain muscle or body weight, a focused, consistent and dedicated full-body strength and resistance training program would assist this type in achieving a toned physique. Although Ectomorphs are genetically predisposed to endurance training (think marathon runner), in order to stimulate muscle tissue, strength training should be the focus and cardio geared more toward improving general health.

Recommendation: 4x Per Week

Endomorph Body Type

Traits: Endomorphs have rounder, softer bodies with less natural muscle definition. They usually have larger bone structures. Endomorphs find it more difficult to lose fat, however, they can build muscle rather easily.

Training suggestions: As those with an endomorphic body type find it harder to lose fat, but can gain muscle very easily, a combination of cardiovascular exercise, where cardio is emphasized, meshed with full-body strength training would provide this body type the fat-burning, metabolism-boosting benefits of both worlds.

Recommendation: 5x Per Week with HIIT Cardio

Mesomorph Body Type

Traits: Mesomorphs are the middle-of-the-road body types. They are characterized as such due to their moderate frames and somewhat athletic build. Of the three somatotypes, Mesomorphs appear most proportionate. Mesomorphs also have the capacity to gain and lose muscle fairly easily.

Training suggestions: Since it’s natural for Mesomorphs to gain and lose muscle rather effortlessly, a well-balanced training program is essential. In order to see improved strength while not “bulking”, the Mesomorph must consistently incorporate both cardiovascular and toning workouts into their fitness routine.

Recommendation: 3x Per Week with *walking OR 4x Per Week with *walking

*Aim to accumulate 150+ minutes of walking each week.

Improve Body Composition

To improve body composition – increase lean tissue (muscle) and decrease fat, your fitness routine should include cardiovascular, flexibility and strength training. To increase lean tissue you must load muscles past their previous condition. This can be done through a number of different stimuli – barre, bodyweight, dumbbells, Theraband resistance, sliders, weight machines, etc. Increased lean tissue, nutrition, hormones and cardiovascular exercise play a key role in decreasing fat.

Keep in mind that it’s not a simple equation. Your age, nutrition, hormones, sleep and stress levels play a role. Overall consistency in exercise, reducing stress and getting good sleep is MORE important and will provide MORE benefits to your health.