Training For Your Body Type

There’s plenty of variations and without delving too deep, we’ll simplify it into three categories.

  • Cardiovascular
  • Strength 
  • Hypertrophy

You’d be right to think training can be more complex than that, with some forms of exercise overlapping the sections covering two or more. Grey areas exist but for the sake of this article let us ignore those. There are three body types that each compliment a style of training just from the way a person is built. We’re ectomorphs, endomorphs, and mesomorphs.


What Are The Different Body Types?

Body Types


Ectomorphs are built slim and lean, tailored to longer endurance style cardio exercises like running, and they tend to lose weight easily, as they do have a faster metabolism. However, they do face difficulty in building muscle. Simple training routines utilising heavy weights and three to five sets of eights to twelve reps per each muscle group will allow them to build muscle mass, increase strength, and tone the body. Additionally, individuals with ectomorphs’ body types may be advised to increase their calories and protein intake, and to consume foods that contain healthy fats as part of training. 


Endomorphs are bigger built, stocky with more tendency to store both fat and muscle, and they are tend to gain weight more easily. People who are endomorphic tend to store fat more easily and find it harder to reduce it because of their narrow shoulders and the fat that accumulates in their thighs, hips, and lower belly. For this reason, in order to lose weight, they might need to use certain training techniques in addition to a healthy diet. 


Mesomorphs are naturally muscular and athletic, retaining muscle mass a lot easier, but also, they can gain weight as well. Combining high-intensity interval training with moderate cardio like brisk walking, running, or cycling is essential for keeping a healthy weight. Their diet should consist of equal portions of fruits, vegetables, carbohydrates, and protein. The fact that muscle burns more calories than fat may allow them to eat more calories daily without gaining weight. Incorporating protein into meals and snacks throughout the day is beneficial for individuals who exercise, as it contributes to muscle regeneration when consumed consistently.

Can You Achieve Your Goals Regardless of Body Type? 

Sumo wrestlers are poster children endomorphs. Now this doesn’t mean you’re pigeon-holed into a certain way of life forever, just because you suit a certain style of exercise. For example, the endomorphs ‘destined’ to become sumo wrestlers could still train for a marathon and succeed. Likewise, an ectomorph ideally built for long duration endurance exercise could perhaps sumo wrestle one day. The mesomorphs are more suited to any sport requiring explosive movement like sprinting etc. Even though these moulds can be broken vo5 style, there’s a reason the archetypes exist. When it comes to exercising for the first time or starting again after injury etc, it’s certainly easiest to adhere to the way your body is built.

If you’re reading this and wondering what body type you have, think back to what you found natural as a child. Were you pushing friends and foes alike out of a circular area with your massive bulk? Could you run forever without getting tired? Or perhaps you were forced into wearing XLL tops to accommodate the turtle shell of genetic back muscle at 4 years old. Whatever your body type, remember it’s not set in stone.

Naturally, an ectomorph will suit longer distance cardo exercise. Endomorphs will suit strength training because they have the build to support the weight. Mesomorphs will be your athletes suited to explosive movements. This does not mean you’re only going to be good at/enjoy what your body could easily adapt to. It’s important to at least try every type of training, for experience’s sake more than anything. If you enjoy it, it’s the right type of exercise for you.

Interested in finding out more? Why not book a personal training session with one of our experienced personal trainers who can support you in achieving your fitness goals.

Tom - Gym and Fitness

About the Author

Tom is a Fitness Instructor at Oriam and has supported many members in gaining greater confidence in a gym environment. He can support you in getting the most out of your workouts

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