It should come as no surprise to you that everyone has a different body shape. No two bodies are the same, which is an amazing and beautiful thing. However, because body types vary by the individual, it is sometimes difficult to determine what workout regimen is best for your body. For example, if you are a woman without curves, it is unlikely that you will benefit from the same workout routine as someone with a curvy, hourglass figure, such as Kim Kardashian. The first step towards reaching your fitness and health goals is determining your body type.
One way of thinking about your body type is through the somatotype theory. According to the National Academy of Sports Medicine (NASM), in 1940, Dr. W.H. Sheldon theorized that there are three main types of bodies: endomorphs, mesomorphs, and ectomorphs. Endomorphs are typically stockier and have a slow metabolism, mesomorphs typically have a medium bone structure and athletic figure, and ectomorphs usually have a relatively smaller bone structure and fast metabolism. To learn more about each somatotype and determine which description fits your body best, read our article “Somatotype Body Frame Guide to a Healthy Lifestyle.”
Of course, not everyone will perfectly fit into one body type category. However, choose the one that best aligns with your unique body to determine your ideal workout regimen.
Now that you know which somatotype is most similar to your body, here are workout tips and guidelines for ectomorphs, mesomorphs, and endomorphs:
Ectomorphs
Ectomorphs are typically thin and have long limbs, such as Taylor Swift, Cameron Diaz, Bradley Cooper, and Chris Rock. Ectomorphs generally have a difficult time gaining weight and putting on muscle. A 1999 landmark study analyzed a variety of individuals who ate 1,000 calories more than their maintenance level for eight weeks. Some participants in this study gained as much as 9 pounds, whereas others did not even gain a single pound. This study famously demonstrated that some people have a harder time gaining weight than others, and these people are likely ectomorphs.
Because of this, ectomorphs typically need to focus more on weight training than cardio in order to reach their fitness goals. According to the American Council of Exercise (ACE), ectomorphs are naturally good at endurance training, such as marathon running. However, they have a hard time putting on muscle so it is best to do the minimal amount of cardio, approximately 30 minutes three times a week, and focus more on weight training. Ectomorphs should use heavy weights four times per week to build muscle mass and increase strength.
Mesomorphs
Famous mesomorphs include Jennifer Lawrence, Jessica Biel, George Clooney, and Mark Whalberg. According to the Encyclopedia Britannica, mesomorphs have a muscular chest and broad shoulders, minimal body fat, and gain muscle easily. Mesomorphs usually have a medium-sized frame and are naturally strong but often train with the goal of a leaner physique.
According to an article by the American Council of Exercise (ACE), mesomorphs should include around 30 to 45 minutes of cardio exercise three to five times a week. Mesomorphs will benefit from a combination of steady state cardio and interval training, as this will help mesomorphs avoid accumulating too much body fat. Further, because mesomorphs have thick, dense bones, they will benefit from frequent weight training. ACE recommends that mesomorphs train with weights approximately five times a week to stimulate muscle growth.
Endomorphs
Some well-known endomorph celebrities are Beyonce, Marilyn Monroe, Jonah Hill, and Zac Efron. You may be confused as to how all of these celebrities fall under the same category because all of their bodies appear different. This is because the appearance of an endomorph (or any somatotype) differs due to a variety of factors, including the fitness level of the individual. Nonetheless, all of these actors have the characteristics of an endomorph.
According to the American Council of Exercise (ACE), endomorphs typically have a difficult time losing fat with diet alone. Endomorphs are naturally rounder and heavier so it is extra important for endomorphs to combine exercise with a balanced diet to achieve optimal fitness results. Both cardio and weight training are especially important for endomorphs. ACE recommends that endomorphs exercise in some way every day.
However, it is not necessary for endomorphs to spend hours and hours doing steady state cardio, such as jogging. Instead, endomorphs should do steady state cardio for 30 to 60 minutes three days a week and also focus on resistance training and high intensity interval training (HIIT). These types of training are beneficial for endomorphs because endomorphs can gain muscle fairly easily but they are also susceptible to gaining extra fat fast. Therefore, with a combination of resistance training for muscle building and HIIT/cardio for fat loss and weight management, endomorphs can get great fitness results.
