Maximise your fitness routine by working out to benefit your body type

Did you know that your body type can influence not just how you look, but also how you perform in different exercises and sports? Understanding your body type can help you choose the right workouts, stay injury-free, and make the most of your natural strengths.

Quick Read:

There are three main body type categories: endomorph, mesomorph, and ectomorph – each with its own benefits and drawbacks.
Find the best exercises that match your body type so you can stay motivated and feeling your best.

Understanding the different body types

The main body types are based on factors like body fat, muscle size, and bone structure. These are the typical characteristics of each:

Ectomorphs are usually tall and slim, with less body fat.
Mesomorphs have a naturally muscular build and medium frame.
Endomorphs tend to have a rounder, wider shape with more body fat.

However, many people have a mix of these body types.

Fitness according to your body type

Body changes are natural as we get older. For many people, their metabolism slows down, muscle mass decreases, and body fat can build up more easily. This muscle loss can also cause a slight loss in height. You may notice it in older people.

As these bodily changes take hold, it could lead to a rounder body shape in middle age. However, later in life, this trend could reverse. Men often keep gaining weight until around 55, while women tend to do so until about 65, before both typically start to lose weight as they get older.

So, it makes sense to ascertain your body type and focus on fitness options that work naturally with your body shape and structure.

A healthy person is a rich person. – Swahili Proverb

Get fit and healthy according to your body type

Fitness for ectomorphs

A naturally slim build has its benefits but you might also find it challenging to gain muscle. Add strength/resistance training to your workouts. Focus on exercises like deadlifts, bench presses, and squats to target large muscle groups.

Take a break for 60-90 seconds between sets to recover and avoid burning too many calories. This approach helps your muscles grow without overworking your metabolism. You can also go a little easier on cardio workouts; you don’t want to lose the muscle! Try low-impact exercises like walking, cycling, and swimming.

Don’t forget to fuel your workouts with protein-rich foods like lean meats, beans, nuts, and dairy. Include healthy carbs like sweet potatoes, brown rice, and wholegrains to help your muscles recover. Plus, healthy fats like avocado, nuts, and olive oil for extra calories.

Fitness for endomorphs

For people with an endomorph body type, exercise is a powerful way to boost your metabolism, shed excess fat, and build muscle. Don’t be afraid to mix up your cardio workouts. Try high-intensity training which is great for burning calories. Alternate between strong bursts (like sprints or jump squats) and short rest periods. Building muscle is important for endomorphs because muscle burns more calories at rest than fat. This helps boost your metabolism over time.

As with everything, consistency is key, so track your progress, strength gains, and body measurements to stay motivated. Make gradual changes as you get stronger.

Fitness for mesomorphs

Lucky you! If you have a mesomorph body type, you’re muscular and can build strength relatively quickly. Make the most of your workouts and stay lean with a balanced approach.

Mesomorphs naturally build muscle easily, making strength training a key part of their fitness routine. Focus on squats, bench presses, deadlifts, and pull-ups. These are excellent exercises that work multiple muscle groups, boosting overall strength and calorie burn.

Staying flexible and prioritising recovery are equally important. Regular stretching or yoga can prevent muscle tightness and imbalances, while proper rest helps avoid overtraining.

Drink plenty of water, get enough sleep, and include active recovery days like light walks or mobility exercises to keep your muscles alert. Nutrition also plays a big role in overall wellbeing – fuel up with lean proteins, healthy fats, and complex carbs, but be mindful of portion sizes, as mesomorphs can gain fat quickly.