Body Type Workout Quiz: The Training for Your Body Type

The Training for Your Body Type

Many people all over the world are desperately trying to lose weight, get rid of excess fat, and sculpt their muscles, while others grapple with a completely opposite problem – they fail to put on pounds or for that matter turn them into muscle mass no matter how much food they stuff themselves with. This is an emblematic example of how important your genes are when it comes to your body shape and your ability to shed pounds or pack them on. 

The three body types – ectomorphs, mesomorphs, and endomorphs – have different physical builds and also need distinct workout programs to achieve their goals. This body type workout quiz can help you choose the workout plan that fits you like a glove and help you successfully reach your target weight. But first, you need to delve into their characteristics and features to understand what these body types are.

What Are the 3 Body Types and Their Characteristics? 

As previously mentioned, there are three main body types – ectomorph, endomorph, and mesomorph. Let’s take a closer look at their features and what determines them.

• Ectomorph

People with an ectomorph body type generally tend to be slim with long limbs, but not very muscular. They have a small frame, thin bones, and small joints (9). Ectomorphs have a fast metabolism and process food quickly, so they usually find it difficult to gain weight, particularly muscle mass. Despite being slender, they may be “skinny fat”, which means that they don’t weigh that much, but have a relatively high body fat percentage.

• Endomorph

An endomorph body type is characterized by rounder and curvier shapes, a fuller figure, and a tendency to store fat. In addition, people with an endomorph body type have more muscles. They possess shorter limbs, narrower shoulders, and larger bones, which makes them look bigger.

Unlike ectomorphs, endomorphs have a slower metabolism, which makes the process of weight gain, particularly in the hips and lower stomach, easy and effortless. This sometimes appears to be the biggest downside of this body type. However, not all endomorphs are destined to be overweight or obese. With the right amount of effort and determination, they can reach their body goals quite effectively (8).

• Mesomorph

The mesomorph body type is a sweet spot among body types. Mesomorphs have broad shoulders, slimmer waist, and a relatively low body fat percentage. They also appear to be generally well-proportionally built. Mesomorphs are usually quite athletic and strong, and in women, this body type is usually associated with an hourglass figure. Growing muscle mass and shedding excess pounds is equally easy for them, which makes it one of the most envied body types of all (1).

To summarize, the three primary body types, also known as somatotypes, are ectomorph, mesomorph, and endomorph. This classification was devised by William Sheldon, an American psychologist, in 1940, through his research that is outlined in The Varieties of Human Physique: An Introduction to Constitutional Psychology. 

(10)

• Ectomorph: Characterized by a slim and lean build, with long limbs and a fast metabolism, making it difficult to gain weight or muscle.

• Mesomorph: Known for a naturally muscular and athletic build, with a medium frame and efficient metabolism, making it easier to gain muscle and maintain low body fat.

• Endomorph: Features a rounder, fuller body with a higher percentage of body fat. Endomorphs often have a slower metabolism and may find it easier to gain weight, including muscle and fat.

Complete the 1-minute Quiz and Get a Customized Weight Loss Guide according to your body type

Body Type Workout Quiz

Now that you know what each body type looks like and their pros and cons, it’s time to take a body type workout quiz and figure out which exercise plan suits your body type the best.

1. Is it difficult for you to burn fat?

1. I struggle with this a lot.
2. Moderately difficult.
3. I can’t gain weight, what are you talking about?

2. Your shoulders are:

1. Wider than my hips.
2. The same width as my hips.
3. Narrower than my hips. 

3. If you buy a pair of relaxed-fit jeans, how do they feel around your glutes?

1. Tight around my glutes.
2. Perfect around my glutes. 
3. Loose around my glutes. 

4. You are hungry:

1. All the time.
2. At mealtimes.
3. Rarely.

5. Your body looks:

1. Round and soft.
2. Rugged and squarish.
3. Long and narrow.

If you’ve got more A answers in the Workout Quiz – you’re an endomorph, if you’ve got more B answers – you’re a mesomorph, more Cs – an ectomorph. Read this article to get more info about your body type, and follow this one to understand which type of workout fits you.

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The Workouts for Three Body Types

Workout Quiz: The Ectomorph Workout

Ectomorphs are known to have difficulty gaining muscle mass, but they don’t have to worry much about excess fat. Their metabolism burns calories at lightning speed, which prevents them from putting on weight and even sustaining a healthy body mass index (6).

Strength training for an ectomorph:

Read More: Ectomorph Diet: A Foolproof Way To Outwit Your Genes

• It’s recommended to train with heavy weights and give yourself lots of rest between sets (2-3 minutes) as well as between exercises (5 minutes).
• Limit your training to just one or two body parts per training day to avoid spending too many calories.
• Aim for 7-10 reps and 5-7 sets of each exercise.
• Rest a lot between workouts and never train a muscle group that feels sore.

Cardio training for an ectomorph:

• Very minimal cardio. For ectomorphs, the minimum amount of cardio is required for general cardiovascular health. With an ectomorph already burning calories at such a fast pace, burning even more with cardio is not an efficient way to pack on any substantial mass.
• You should only do cardio at a moderate pace for 30 minutes three times per week. Any more than this will likely be detrimental to your weight gain goal.
• You may also go for moderate and low-intensity bike rides and brisk walks (think of them more as relaxing cardio activities to scale down stress or as an active recovery option to help sore muscles after a lifting session).

Workout Quiz: The Mesomorph Workout

Mesomorphs are born under a lucky star as building a sculpted body or peeling off a couple of extra pounds is a breeze for them (4).

Strength training for a mesomorph:

• The more varied your workout, the better the results.
• Incorporate light, moderate, and heavy weight training as well as bodyweight training.
• Combine basic exercises such as squats, lunges, or deadlifts, with heavy weights, followed by isolation exercises with moderate/light weights.
• Depending on your goals, aiming for 8-12 reps for most exercises is ideal. Focus on your legs and opt for quite heavy weights with around 5 reps and really light or no weights at around 27-30 reps for 4-6 sets.
• Add any other strength training activity that you think is fun and you’d like to try it out.

Read More: Mesomorph Diet Female: How To Eat And Work Out According To Your Body Type

Cardio training for a mesomorph:

• 3-4 days per week of cardio for 20-30 minutes.
• High-intensity interval training is a good choice for mesomorphs. 

Workout Quiz: The Endomorph Workout

An endomorph’s body is marked by a tendency to store excess fat (7). Therefore, unlike ectomorphs, endomorphs should focus on the calorie-burning elements of the workout.

Read More: Endomorph Intermittent Fasting: How It Works

Strength training for an endomorph:

• Opt for total-body workouts with compound movements to burn the most calories. This can be a mix of bodyweight training and moderate weightlifting.
• Avoid heavy weightlifting with low reps.
• Aim for 8-12 reps and 3-5 sets for the upper body and 12-20 reps for the lower body.
• When you reach initial weight loss goals, it’s fine to start to isolate muscles you want to shape a bit more.

Cardio training for an endomorph:

• Incorporate cardio a minimum of 3 times per week for 20-30 minutes in your target heart rate zone.
• Make your cardio training easy on the knees and low-impact (swimming, biking, hiking, walking, elliptical).

FAQs

• Can you change your body type?

Although it’s not possible to completely change your genetic body type based on these 3 classifications, a certain degree of modification can be achieved through targeted diet and exercise regimens. Each body type has its own unique characteristics that influence how your body responds to different types of training and nutrition. 

• Ectomorphs may find it difficult to gain weight and muscle due to their fast metabolism, but they can still build muscle by engaging in resistance training and consuming a high-calorie, protein-rich diet. 

• Mesomorphs, who naturally have a more muscular and athletic build, can optimize their physiques through a balanced mix of strength training and cardio, coupled with a well-rounded diet. 

• Endomorphs, who tend to gain weight more easily, can achieve a leaner physique by focusing on a combination of cardiovascular exercises and strength training while maintaining a calorie-controlled diet. 

Consistency in exercise and nutrition can lead to significant changes in body composition, which includes improving muscle mass and reducing fat, regardless of your natural body type (5). In addition, lifestyle factors such as adequate sleep, stress management, and hydration play crucial roles in achieving and maintaining a desired physique.

• What is the most sought-after body type?

Of the three primary body types, the mesomorph is often considered the most sought-after. This is due to the following characterizations: 

• They tend to be naturally muscular with an athletic build
• Their metabolism allows for relatively easy muscle gain and fat loss
• This body type tends to have a medium frame and well-defined muscles
• They have a low tendency to store excess body fat, even with a moderate diet and exercise routine

While ectomorphs struggle with gaining weight and muscle, and endomorphs often find it challenging to lose fat, mesomorphs have the innate ability to maintain a lean and muscular build with less effort. However, it’s important to understand that while the mesomorph body type may be less common, individuals of all body types can achieve their fitness goals through dedication to proper training and nutrition.

• Which body type has the best physique?

Determining which body type has the “best” physique is incredibly subjective and varies based on individual goals, cultural perceptions, and personal preferences. However, the mesomorph body type is often considered to be the most desirable due to its natural propensity for muscularity and a balanced frame. Mesomorphs typically have a higher percentage of muscle mass and lower body fat than ectomorphs and endomorphs, which allows them to achieve a lean and athletic appearance with relative ease. 

Please remember that body types are heavily influenced by genetics. It’s best to focus on yourself and your own wellness journey. Trying to look like someone else can lead to mental health and body dysmorphia struggles. We’re all unique individuals and the “best” body type is the one that leaves you healthy and happy.

The Bottom Line

To sum up, the way you should build your body up is largely dependent on your body type and your individual goals. Although everything seems easier for mesomorphs, you can still achieve impressive results with consistent effort with exercise and eating. Arguably the most important part of any weight loss or weight gain journey is to remember to stick to a proper diet – the Mediterranean or Pescatarian diet may be your best options and you should keep your protein and water intakes high (3). If you don’t like plain water, try to drink a glass of lemon water (2) in the morning as this can help you reach your water intake goal for the day. Find a meal plan that works for you, ideally one that you can commit to in the long term. A diet is a lifestyle change and something that is a drastic change tends to not be the best option.