How to train for your body type, according to an expert

If you’re absolutely destroying yourself in the gym – but still not seeing results – there could be a glaring error you’re making in your training.

The one-size-fits-all approach of days gone by is no longer cutting the mustard, as tailored regimens emerge at the forefront of fitness. Different bodies respond best to different routines.

Broadly speaking, there are three main metabolic body types (also known as ‘somatypes’): the Ectomorph, the Mesomorph and the Endomorph.

While many can identify with at least one of these categories, you may also find yourself reflected as a combination, or “hybrid”.

And, according to fitness expert Sam Wood, your height, proportions, genetics, training history and lifestyle can also factor in.

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“It is always worth considering these factors before following the descriptors [of somatypes] as we’re usually a combination of different body types,” he said.

Nevertheless, Sam shared his advice for training to your somatype – tailored to both shorter frames, and taller.

Ectomorph

Naturally lean with a lighter frame, ectomorphs can sometimes find it harder to put on muscle and body weight. According to Sam, the key is to lift well, eat enough and give your body time to recover and grow.

Short:

It’s important for shorter ectomorph frames to make strength training their bread and butter, Sam says.

• Lift with purpose – have a goal, don’t simply move the weights
• Embrace progressive overload
• Challenge yourself
• Eat enough protein
• Don’t waste your time on hours of cardio.

Exercises: Barbell Squats, deadlifts, face pulls, low and heavy reps.

Tall:

• Nail your technique (widening your stance and adjusting your range of motion (ROM) to fit your longer limbs.)
• Control your reps
• Ensure you’re eating enough to accommodate your taller frame and support the work you’re putting in.

Exercises: Barbell or Goblet Squats, Romanian deadlifts, lat pull downs, moderate to heavy rep ranges.

Mesomorph

Naturally athletic and often quick to build muscle, Wood says mesomorphs have an “excellent foundation to work from.” Broadly, he advised those in this category to train consistently, fuel your body well and make the most of what you’ve got.

Short:

• Lift hard
• Move often
• Throw in some cardio or conditioning
• Capitalise on your ability to build muscle.

Exercises: Squats, deadlifts, bench press, split squats, eight to 12 rep range for muscle growth.

Tall:

• Don’t force your taller frame into a shorter person’s workout
• Find movements that suit your frame (movements with a consistent resistance profile or those that allow for neutral grips are ideal)
• Get your technique right
• Focus on getting a little stronger each week.

Exercises: Trap bar deadlifts, front squats, neutral-grip dumbbell bench press, planks, hypertrophy-focused rep style.

Endomorph

With a typically broader build, endomorphs may find they put on body weight a little more easily. Focus on building strength, staying active and creating simple habits you can stick to for the long haul.

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Short:

“Your best bet? Build muscle and keep moving,” Sam says.

• Get strong with resistance training
• Walk more
• Add some conditioning – you don’t need to punish yourself with endless cardio.

Exercises: Kettlebell swings, squats, lunges with lateral raises, high-rep training (12–20+ reps) with lighter to moderate weights.

Tall:

Being tall changes the physics of your workout. Your longer limbs mean weights travel a greater distance, putting more mechanical stress on your joints, particularly your lower back and knees.

• Prioritise building strength
• Keep your daily movement high
• Choose exercises that feel good for your frame.
• Start where you are, progress gradually and let consistency do the heavy lifting.

Exercises: Compound lifts, circuit workouts, HIIT, high reps – aim for 12 to 15 or more reps per set to increase calorie burn.

It’s important to note that whatever category you may fall into, your form is not necessarily going to look the same as someone whose height differs to yours.

In this way, it’s important not just to tailor your workout – but also to tailor the content you consume on social media.

Many of your favourite fitness influencers may provide constructive advice, but if they’re a 5′4 ectomorph, and you a 6′1 mesomorph, the advice in question could prove fairly obsolete.

Parting advice

Sam Wood was quick to reinforce that, irrespective of sex or body type, the three fundamentals of training don’t change – so don’t overthink it.

• Embrace strength training two-to-three times a week
• Eat lots of protein
• Get your steps up

“Understand your body type, but don’t lose sight of the above,” he advised.

“Remember, don’t train because you don’t like a part of your body, train because you want to feel strong, confident and bloody good in it.

“Your shape is yours to work with, not against.”