What’s an Athletic Body Type?

The fuss around somatotypes persists. Mesomorph, endomorph, and ectomorph – these words are often used to classify body types. The origin of these classifications can be traced back to the 1940s when American psychologist William Sheldon proposed a theory that linked body shape and personality (1).

Sheldon’s somatotype theory was widely criticized due to its lack of scientific evidence and has been largely discredited today. However, there is some truth to the link between athletic body types and physical abilities.

Here’s what we know about athletic body types, whether you have one, and how to train for it.

What Is an Athletic Body Type?

According to this theory, individuals with athletic or mesomorphic body types are characterized by muscularity, broad shoulders, narrow waists, and low body fat levels (1). 

They are often described as having an “hourglass” figure for women or a “V-shaped” torso for men. Athletic body types are known for their ability to easily gain muscle mass and excel in sports that require strength, power, and speed.

While not everyone falls into strictly defined categories of somatotypes, most people have a dominant body type that falls somewhere on the spectrum of ectomorph to endomorph.

Understanding the Three Body Types

As per Sheldon’s theory, there are three distinct somatotypes – mesomorphs, endomorphs, and ectomorphs. Let’s take a closer look at each of them.

• Mesomorphs

Mesomorphs are characterized by a muscular and an athletic build body type. They have broad shoulders, a narrow waist, and well-defined muscles (2). Mesomorphs are often considered to be the ideal body type for sports such as weightlifting, sprinting, and power-based activities (3).

Some famous mesomorph athletes include Usain Bolt – world record holder in 100m and 200m sprints, Arnold Schwarzenegger – seven-time Mr. Olympia winner in bodybuilding, and Serena Williams – one of the greatest tennis players of all time.

• Endomorphs

Endomorphs typically have a higher body fat percentage than mesomorphs and ectomorphs. They have a rounder physique with a higher propensity to store fat. Endomorphs are often considered better suited for endurance sports such as long-distance running, swimming, and cycling (4).

Famous endomorph athletes include Mo Farah – four-time Olympic gold medalist in distance running, Michael Phelps – most decorated Olympian of all time in swimming, and Chris Froome – four-time Tour de France winner in cycling.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

• Ectomorphs

Ectomorphs have a thinner frame with low body fat and limited muscle mass. They often struggle to gain weight and build muscle (5). Ectomorphs are better suited for sports that require speed, agility, and flexibility such as gymnastics, dance, and martial arts.

Famous ectomorph athletes include Simone Biles – four-time Olympic gold medalist in gymnastics, Michael Jordan – widely regarded as the greatest basketball player of all time, and Bruce Lee – legendary martial artist and actor.

The Role of Genetics

While somatotypes may not be entirely accurate in categorizing body types, genetics play a significant role in determining an individual’s physical abilities. Factors such as muscle fiber composition, bone structure, and metabolic rate can affect athletic performance.

Research has shown that certain genetic variations can play a role in determining an individual’s muscle fiber type composition (6). People with more fast-twitch muscle fibers tend to have an easier time building muscle mass and are better suited for explosive movements such as sprinting or weightlifting. 

On the other hand, individuals with more slow-twitch muscle fibers are better at endurance activities such as distance running or cycling. However, genetics aren’t the only determining factor in athletic ability.

What Is the Difference Between a Slim and an Athletic Body?

People with a slim body type typically have a lean, thin frame. They tend to have narrow shoulders, long limbs, and very low levels of both muscle and body fat. Their physique often appears delicate or “light”.

Slim individuals generally have less muscle mass. Gaining muscle can sometimes be challenging due to lower levels of body fat and muscle-building hormones.

Those with an athletic body type are more muscular and well-defined. They tend to have broader shoulders, a narrow waist, and visible muscle tone. This type often gives the impression of strength and power. People with athletic bodies usually engage in regular physical activity, which contributes to their muscular build.

Not everyone will fit into these two categories neatly.

For example, a curvy athletic body type may have a naturally higher body fat percentage but still maintain a muscular build. Similarly, someone with a slim body type may engage in regular strength training and have visible muscle definition.

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

Benefits of an Athletic Body for Training

The advantages of having an athletic body type extend beyond physical appearance. Here are some key benefits:

• Speedy Strength Gains: Athletic individuals tend to respond well to weight training, with noticeable muscle growth in a shorter time frame.
• Versatility: Thanks to a blend of muscle fibers, athletic body types adapt well to different kinds of physical activities, which makes it easier to excel in both cardio and strength-based exercises.
• Efficient Recovery: People with athletic builds often recover faster from intense workouts, which allows for more frequent training sessions.
• Natural Power: Explosive power and greater overall strength mean that high-impact sports and demanding exercise regimens can be truly rewarding.

While these benefits offer a great starting point, achieving the best results will still depend on how you train.

Read more: Can B Vitamins Help with Weight Loss?

Training for Your Athletic Body Type

While genetics may play a role, this doesn’t mean that individuals cannot train and improve their physical abilities. With proper training and nutrition, anyone can reach their full potential regardless of their body type.

1. Strength Training

Athletic bodies excel with resistance training. Include a mix of compound exercises such as squats, deadlifts, bench presses, and pull-ups to target multiple muscle groups at once. These athletic body type exercises enhance both strength and muscle definition (7).

• Focus on Progressive Overload: Gradually increase the weight or intensity of your workouts to continue building muscle and improving strength (8).
• Mix It Up: Incorporate free weights, machines, and body weight exercises to keep your muscles guessing and ensure balanced development (9).

2. High-Intensity Interval Training (HIIT)

HIIT workouts are an excellent way to improve cardiovascular fitness while maintaining muscle tone (10). Alternate short bursts of high effort (e.g. sprints or burpees) with brief rest periods for a session that boosts endurance and burns calories efficiently.

3. Sport-Specific Training

If you’re aiming to improve in a particular sport, you need to tailor your workouts to its demands. For example, include agility drills for basketball, explosive jumps for volleyball, or sprint intervals for soccer.

We’ve created a comprehensive Athlete Workout Plan that is designed to boost performance, build strength, and enhance endurance, which will help you reach your peak potential.

4. Flexibility and Mobility

While athletic builds are naturally built for power, flexibility can sometimes take a back seat. Include yoga or dynamic stretch routines in your schedule to improve your range of motion and prevent injuries (11).

5. Recovery Workouts

Don’t overlook the importance of active recovery. Activities such as a gentle swim, light jogging, or foam-rolling sessions can improve blood circulation and help reduce post-workout soreness (12), which keeps you ready for your next training day.

There’s nothing like incorporating yoga into your routine to enhance performance, speed up recovery, and boost overall well-being. In our blog post Yoga For Athletes, you’ll discover tailored poses that help build strength and increase flexibility while giving you the ultimate recovery edge.

The Role of Diet in Athletic Training

No training plan is complete without proper nutrition. Athletes with naturally muscular builds require sufficient fuel to power through their workouts and recover effectively (13):

• Prioritize Protein: Protein is essential for muscle repair and growth. Incorporate lean options such as chicken, fish, eggs, tofu, and legumes into your meals.
• Healthy Carbs for Energy: Don’t shy away from complex carbohydrates such as brown rice, quinoa, sweet potatoes, and whole grains – they’re essential for sustained energy.
• Include Healthy Fats: Avocados, nuts, seeds, and olive oil help support joint health and provide long-lasting energy.
• Stay Hydrated: Water is crucial for maintaining performance during workouts and helping with recovery afterward. Consider hydrating with electrolyte-rich drinks after particularly intense sessions.

Remember, what you eat should align with your goals. For bulking up, slightly increase your calorie intake. For becoming leaner, focus on portion control with the same nutrient-rich foods.

Read more: Lazy Ways to Lose Weight: A Discussion for the Busy Folks

Recovery for Athletic Performance

Athletic body types may recover faster than others, but they need adequate rest and recovery time to avoid burnout (14). Here’s how to optimize recovery:

• Sleep: Aim for 7-9 hours per night to allow your muscles to repair and grow.
• Rest Days: Include at least one full rest day per week. Overtraining can lead to fatigue and even injury.
• Stretching and Massage: Foam rolling or getting a sports massage can help loosen tight muscles and relieve tension.
• Listen to Your Body: If you feel unusually sore or fatigued, it may be time to dial down your intensity or take an extra day to rest.

Frequently Asked Questions

• Am I fit or athletic?

Being fit and athletic are related, but they’re not the same. Fitness refers to your body’s ability to perform physical tasks efficiently, covering aspects such as cardiovascular health, strength, flexibility, and endurance. However, being athletic usually means having natural physical traits such as muscularity, coordination, and agility, together with physical fitness.

You can be fit without being athletic, as athleticism often includes qualities such as speed and strength that come more naturally to some people. Regular training can help improve fitness and develop athletic tendencies over time.

• Is an athletic body good?

Yes, an athletic body is good for many reasons. In addition to aesthetics, it often indicates a balance of strength, endurance, flexibility, and low body fat. Athletic body types are typically well-suited for physical activities that require speed, power, and stamina.

Research has shown that having muscle mass supports improved metabolism, better joint support, and overall health, which decreases the risk of chronic diseases such as diabetes and osteoporosis (15). However, any healthy body type is “good”, as long as it’s supported by personalized fitness and nutrition habits.

• How can you tell if you’re naturally athletic?

You may be naturally athletic if you have traits such as broad shoulders, a narrow waist, visible muscle tone, or the ability to gain muscle easily.

Other signs include excelling in physical activities without much practice, having a good sense of balance and coordination, and quick recovery after physical exertion.

Scientific indicators such as a higher percentage of fast-twitch muscle fibers (useful for power and speed) also suggest athletic potential, although they may require medical testing to identify.

• Is an athletic physique attractive?

Attractiveness is subjective and varies among individuals and cultures, but athletic physiques are often considered attractive due to their association with health, vitality, and physical capability. 

Studies have found that physical traits such as strength, symmetry, and muscle tone are often perceived as appealing as they suggest good genetics and fitness (16). However, individual preferences and broader factors such as confidence, personality, and overall health play significant roles in attractiveness.

The Bottom Line

Athletic body types are characterized by muscularity, broad shoulders, a narrow waist, and low body fat levels. These individuals often excel in sports requiring strength, power, and speed due to their natural ability to gain muscle mass and recover efficiently. 

While genetics play a role, anyone can enhance their physical abilities with proper training, nutrition, and recovery strategies. Embracing a balanced approach to fitness can help maximize the potential of an athletic body type.