Choose the right training for your body type

Did you know that it exists 3 types of body, which are predominantly genetic but it doesn’t mean that you can’t change the shape of your body? Of course, if you have a straight and narrow physique, it will be difficult to transform your body in a hourglass figure but you can adopt a specific training in order to make the most out of your body type!

The 3 body types are Ectomorph, Mesomorph, and Endomorph. Try to identify your body type with the description below and the picture in order to know which training (both strength and cardio) you should opt for. Of course, determining your body type is not always so obvious but you might notice that there is one type more predominant. 

 

  1. Ectomorph (check the body type with the blue rectangle)

The ectomorph body type is naturally very thin with narrow hips and shoulders, thin arms and legs and very low fat. This body type generally struggles to gain weight.

Your strength training:

  • Train with heavy weight with long resting time between each set (2-3 minutes) and between each exercise (5 minutes).

  • Focus on 1 or 2 body parts per day in order to avoid a caloric deficit.

  • You should do  5 to 10 reps and 6-8 sets for each exercise.

  • Our tip: don’t train a muscle group that is sore

Your cardio training:

  • Minimal cardio

  • Prefer moderate to low-intensity cardio exercise such as biking or speed walking.

 

2. Mesomorph (check the body type with the black triangle)

The Mesomorph body type is an intermediate between the Ectomorph and the Endomorph. It is the ideal body type for bodybuilding because you can win muscle easily. It is characterized by very strong legs, broad shoulders, and a narrower waist. People with this body type generally have also low fat.

Your strength training:

  • You will get better results if you do a varied training (light, moderate, heavy weight). You can do basic exercises such as squats, lunges, chest press, shoulder press with heavy weight followed by moderate or light weights.
  • For the legs, you can even incorporate really heavy weights (6 reps).
  • Do between 8 to 12 reps by exercise.

Your cardio training:

  • We recommend doing cardio training 3 days per week during 15-30 minutes.
  • HIIT training good be a good option for this body type

 

3. Endomorph (check the body type with the red square)

The Endomorph body type has more the shape of a pear and is more round. They tend to have more body fat, especially in the legs and arms. This is why it is much more difficult for this body type to gain muscle and easier to gain weight. But don’t blame your genetics! You can still work on it in order to come closer to the body type that you like.

Your strength training:

  • Total body workout in order to burn many calories
  • If you work with weights, prefer moderate weight lifting.
  • Aim for 8-12 reps and 3-5 sets for upper body and 12-20 reps for lower body.

Your cardio training:

  • 20-30 minutes cardio 3 days per week
  • Prefer easy cardio training such as swimming, biking, hiking, or walking

All these information are great to give you an idea of the direction you have to take. But remember that any kind of results takes time and consistency! So don’t give up and believe in yourself!