Find the Best Workout for Your Body Type

Does your body type affect the best workout routine for you? You might be surprised to learn that the answer is yes! This article provides insight into finding a tailored workout that suits your individual body type. Gain the knowledge to get fit in the most effective and enjoyable way.

Quick facts: Best Workout For Your Body Type

  • ✅ Cardio is the best workout for an ectomorph body type, such as running, cycling and swimming, according to
  • ✅ Doing circuit training is the best workout for an endomorph body type, such as squats, pushups and burpees, according to
  • ✅ Weightlifting is the best workout for a mesomorph body type, such as deadlifts, squats and bench press, according to the American Council on Exercise.
  • ✅ High-intensity interval training (HIIT) is the best workout for a combination body type, such as sprinting, burpees and jump squats, according to
  • ✅ Compound exercises are the best workout for any body type, such as squats, lunges and deadlifts, according to


Workouts come in all shapes and sizes, just like people. It’s important to find the right type of exercise that works best for your body type. While everyone has different goals, understanding your body type can help you find the right style and intensity of workout that will get you the most results. Whether you’re looking to lose weight, build muscle or just stay healthy, having a well-rounded program tailored to your individual needs is essential.

This guide will provide you with an overview of each body type and offer some tips on how to develop an effective exercise program for every shape and size. Read on for more information about finding the best workout for your body type!

Types of Body Types

Everyone’s body is different, and the type of workout you should do depends largely on your body type. Knowing your body type can be an important factor in choosing the right type of workout to achieve your desired results. Let’s take a look at the different body types:

  • Ectomorph
  • Mesomorph
  • Endomorph


An ectomorph is a body type characterized by a slim, linear frame. People with this body type usually have long and thin limbs, a flat chest, and a relatively low muscle mass. They may have difficulty gaining weight, particularly muscle mass. Ectomorphs typically find themselves more suited to endurance activities such as running, biking or swimming and are able to excel in physical activities that require speed and flexibility.

The ideal workout routine for an ectomorph would include both cardio exercise and strength training—particularly compound movements that target multiple muscle groups at once such as squats, deadlifts and pull-ups. As well as providing the calorie burn necessary for weight loss or maintenance, these exercises will help to build lean muscle mass in combination with adequate protein consumption.


Mesomorphs are the classic body types – possessing qualities of both endomorphs and ectomorphs. These body types tend to be muscular, with a lean and athletic build. Mesomorphs have balanced fat and muscle distribution, strong bones, wide shoulders, and can gain muscle easily.

As far as exercise goes, mesomorphs respond best to heavy weight training combined with higher reps in order to sculpt their muscles. Cardiovascular exercises may not be necessary due to the mesomorph’s tendency towards muscularity; however it is important to keep active and continue participating in activities such as running or swimming for overall health.

The most important thing for mesomorphs is staying on top of their nutrition – eating a balanced diet in order to maintain their muscle mass and prevent fat storage.


Endomorphs are characterized by having a larger frame, usually with a high amount of body fat. As an endomorph your calorie needs are higher than other body types, you need to eat the right foods in order to reach your goals. Because it is easier for endomorphs to gain body fat they do best with low carbohydrate diets and high protein diets combined with plenty of cardiovascular exercise.

Endomorphs often find it harder to build muscle and may need extra support from both food and exercise in order to reach their goals. Additionally, because of the way their body tends to store fat, endomorphs often find that full-body workouts are best for evenly distributing this fat loss over their entire body.

Ectomorph Workouts

Generally, ectomorphs have an easy time staying lean and have difficulty gaining muscle mass. If you are an ectomorph, you should focus on heavier weights with fewer reps to stimulate muscle growth. Along with this, higher-volume workouts will help you build density and add definition to your muscles.

Let’s go over some specific ectomorph workout routines:

High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT) is a type of workout great for ectomorph body types because it helps you to build muscle and burn fat. HIIT training consists of short bursts of intense exercise interspersed with periods of rest. It helps you to maximize your time in the gym, as the intense bursts of activity stimulate your metabolism and allow you to burn more calories in a shorter amount of time.

As an ectomorph, this type of exercise can help you put on size and definition by tapping into both aerobic capacity as well as building muscle strength and definition. In addition, HIIT workouts can be tailored to any fitness level or experience, making it perfect for someone looking for both a challenge and an effective way to achieve their fitness goals.

Weight Training

Weight training for ectomorphs is ideal for those looking to increase their size, strength, and power. Weight training helps to create a greater muscular environment that encourages muscle growth. Additionally, the right weight training program increases the body’s ability to produce force and make use of oxygen. When combined with a healthy diet and proper rest, weight training can help ectomorphs add size to their frame while improving functionality in their muscles.

When it comes to weight training for ectomorphs, focus should be placed on compound exercises over isolation exercises. Compound exercises involve multiple joints and muscle groups at once, helping the body develop more efficiently than if an isolation exercise was used (such as a bicep curl). Squats, deadlifts, lunges, presses and pull-ups are all examples of compound exercises that are great for developing the entire body in an efficient manner.

Ectomorphs should also focus on gradually increasing sets and intensity as they progress through their workouts in order to ensure adequate progress is made over time.


Plyometrics, also known as jump training or plyos, is an exercise technique used to increase power and explosiveness. Plyometric workouts involve explosive movements with the goal of increasing speed, agility, and strength. Plyometric exercises involve rapid stretching of the muscle followed by a rapid contraction. These exercises target fast-twitch muscle fibers which help strengthen your body for everyday activities and sports-specific movements.

Plyometrics can include:

  • Running drills
  • Lateral jumps
  • Single leg hops
  • Box jumps
  • Squat jumps

Plyometrics are great for ectomorphs because they are designed to build muscular power quickly and efficiently. They can be incorporated into any workout routine or performed on their own as part of a total body workout regimen. Since plyometrics require a level of strength that ectomorphs may not have at first, it’s important to start performing them at a low intensity and work up as you get more comfortable with each exercise.

Mesomorph Workouts

Mesomorph body types are characterized by a natural athletic build and are usually strong, lean and muscular. These body types tend to respond quickly to a regular exercise program, allowing them to reach their fitness goals in a shorter period of time.

Let’s talk about what type of workouts can help mesomorphs reach their fitness goals:

Weight Training

Weight training is an important part of any fitness routine, especially when it comes to building a mesomorphic (muscular) body type. Weight training involves lifting weights or using other forms of resistance in order to build muscle mass. Weight training can be performed at home or in the gym, with machines and free weights like dumb bells and barbells being the most common form of equipment.

When weight training for a mesomorphic body type, focus on compound exercises such as squat, bench press, deadlifts and overhead presses which use more than one joint at once and engage more muscle groups simultaneously. Aim for multi-joint exercises that bring your entire body into play such as squats with a barbell, pull ups and dips. Increase the load gradually to ensure steady progression while also allowing your muscles to recover properly in between workouts.

High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT) is a type of workout for mesomorphs (people with larger frames and muscles). HIIT is an intense form of exercise where you complete short bursts of high intensity exercises followed by short rest periods. Its main benefits are that it helps to improve overall aerobic fitness and increase fat burning.

This type of workout is great for mesomorphs, who have an advantage in that they can build muscle quickly and tend to respond well to more intense forms of exercise. By increasing the intensity, mesomorps can maximize the amount of calories burned during a session, while improving strength and muscular endurance at the same time.

HIIT is designed to be done in shorter amount of time compared to traditional weight lifting or circuit training, which makes it perfect for mesomorps who want to get their workouts done quickly but still reap all the benefits.

Circuit Training

Circuit training is a type of workout that quickly cycles through multiple exercises with minimal rest between sets. It is an effective way to get an efficient full-body workout in a short amount of time. Because it is based on repeating the same exercises over and over, circuit training also helps build muscular endurance and strength.

If you are a mesomorph body type, circuit training will help you achieve your desired physique. Because this type of program involves lots of intense exercises, it can help you build up muscle mass and strength quickly. Furthermore, by increasing the intensity of your workouts without adding significant extra time to your routine, you can easily burn fat through the additional caloric expenditure. Circuit training also requires little equipment, making it easy to find an at-home workout program that you can do anywhere.

Endomorph Workouts

If you are an endomorph body type, you should focus on high-intensity interval training (HIIT) workouts that can help you increase your metabolic rate and burn fat. Strength training is also important to build muscle and maintain a low BMI. Let’s take a look at some other workout strategies you can use to get the most out of your endomorph body type.

Low Intensity Cardio

Low intensity cardio workouts are ideal for endomorphs who are looking to lose fat and maintain healthy weight. Low intensity exercises are designed to keep the heart rate relatively low, while still working the body intensely enough to burn calories. Common low intensity exercises include walking, jogging, biking and swimming.

In general, you should aim to work at a moderate pace, with a heart rate of up to 150 beats per minute (bpm). By gradually increasing your workout time and intensity over time you can boost your metabolic rate and burn more fat. This type of exercise is ideal for endomorphs because it is highly accessible and requires no expensive equipment or gym memberships. Additionally, it can be tailored to nearly any fitness level or limitation!

Weight Training

Weight training for the endomorph body type is an essential part of any successful fitness plan. Endomorphs carry more body fat than other body types, and also have shorter legs and thicker waists. Weight training helps to develop muscle mass which in turn increases metabolic rate and helps burn more calories at rest.

Weight training for endomorphs should include exercises that target all major muscle groups, including chest, back, shoulders, arms, and legs. Compound movements should be prioritized as they help to build strength more efficiently by working multiple joints and muscle groups at once. Examples of compound moves include squats, presses, deadlifts and pull-ups/rows.

Additionally, isolation exercises can be incorporated into the program to work individual muscles further. Isolation exercises are also helpful for targeting any physique imbalances that may be present in some areas of the body due to genetics or spending a lot of time sitting at a desk or in a car driving. Such isolation moves may include:

  • Bicep curls
  • Tricep extensions
  • Lateral raises amongst others.

Yoga and Pilates

Yoga and Pilates can both be incredibly effective for the endomorph body type. As low-impact activities, yoga and Pilates are ideal for those looking to exercise without putting too much strain on their joints. Endomorphs often carry more body fat than ectomorphs or mesomorphs, meaning they need to focus on activities that raise their heart rate while also working their muscles in a gentle manner.

Yoga and Pilates both provide full-body toning and flexibility while helping strengthen the core muscles. As an added benefit, they also promote relaxation, which can help ease stress levels and decrease cortisol production in the body.

It is important to remember that yoga and Pilates are not the only types of exercise endomorphs should do; they should also include high-intensity interval training (HIIT) or steady state cardio at least three times a week to help keep up their metabolism.


When searching for the right workout for your body type, it’s important to remember that no one program fits all. Everyone’s body is unique and will respond differently to different exercises, diets and lifestyle choices. Finding an exercise routine that suits your body type can lead to better results and a healthier lifestyle.

The best workout for your body type will depend on your individual goals and constraints. Don’t be afraid to experiment with different types of exercises until you find something that works best for you. Additionally, incorporating healthy dietary habits such as eating balanced meals, drinking plenty of water and getting enough sleep are essential components of any good fitness program. With consistency, dedication and a little bit of patience, you can find the perfect workout for your body type!

FAQs about: Best Workout For Your Body Type

Q: What is the best workout for an ectomorph?

A: Ectomorphs often benefit from high-intensity interval training (HIIT) and circuit training, as these methods help build muscle strength and endurance. Additionally, compound exercises such as squats, deadlifts, and presses are beneficial in helping to build muscle mass.

Q: What is the best workout for a mesomorph?

A: Mesomorphs typically benefit from a combination of both strength training and cardio. Strength training exercises such as squats, bench press, and pull-ups are great for building muscle. Additionally, cardio exercises such as running, cycling, and swimming are beneficial for increasing aerobic capacity and burning fat.

Q: What is the best workout for an endomorph?

A: Endomorphs typically benefit from a combination of both strength training and cardio. Strength training exercises such as squats, lunges, and push-ups are great for building muscle. Additionally, HIIT and steady state cardio are beneficial in helping to burn fat and increase aerobic capacity.

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