A Complete Guide to Body Types for Men & Women

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Plus, mesomorph, endomorph, & ectomorph diet and exercise tips

Co-authored by Laila Ajani and Aimee Payne, MFA

Last Updated: November 2, 2024 Fact Checked

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What 3 body types are there?

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Diet & Exercise by Body Type

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Women’s Body Types

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How do I find my body type?

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Mixed Body Types

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Problems with the Body Type Theory

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Video

You’ve probably heard people referring to themselves as endomorphs, mesomorphs, and ectomorphs. These body types come from a theory that there are specific diet and exercise plans that work best for different body shapes. This article gives an overview of what these body types (or somatotypes) are, diet and fitness tips for each type, and how to find your body type. We spoke with Fitness Trainer Laila Ajani and Celebrity Stylist & Confidence Coach Kalee Hewlett to learn more about working out and the different body types women use in fashion. Plus, we’ll tell you about some problems with the body type theory.

Introduction to the 3 Body Types

There are 3 main body types: endomorph, mesomorph, and ectomorph. Endomorphs have softer bodies and more body fat. Mesomorphs have lean, muscular bodies and tend to build muscle easily. Ectomorphs have slim bodies with little muscle or fat.

Section 1 of 6:

What 3 body types are there?

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The 3 somatotype body types are ectomorph, endomorph, and mesomorph. The body type theory was first introduced in the 1940s by Dr. William H. Sheldon. His theory was that your body type is genetic, and it’s not possible to change it. He proposed 3 main body types, or somatotypes, that people fall into. Somatotyping is only one way of classifying the shape and structure of human bodies, but it is one of the most common. ^{[1]
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- Ectomorph: Ectomorphs are thought to have a thin, wiry frame with small shoulders and hips, long limbs, and less muscle mass than other types.
- Mesomorph: Mesomorphs are believed to be of a medium build with a low body fat percentage. They may have broad shoulders and a muscular chest, shoulders, arms, and legs.
- Endomorph: Some believe endomorphs have a larger, rounder body shape, high levels of body fat and muscles, as well as shorter arms and legs. They tend to gain weight more easily.

Section 2 of 6:

Diet & Exercise Tips for the 3 Major Body Types

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Endomorphic bodies often have more fat and muscle. People with this body type often gain weight and store fat easily, lose fat slowly, and have a naturally slow metabolism. Because of this, trainers often recommend a low-calorie diet and a mix of cardio and strength training lose weight to meet their fitness goals. ^{[2]
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- Diet: Eat a high-protein diet with lean protein sources like turkey, eggs, and beans. Choose high-fiber fruits and vegetables like raspberries, apples, green beans, and broccoli. Add healthy fats from cold-water fish, nuts, and avocado. Track your calories to avoid eating more than you burn. Ajani says, “Controlling your caloric intake is the number one way to lose weight. It is impossible to lose weight if you don't have that in place.”
- Exercise: Focus on burning fat and maintaining muscle mass with 2 High Intensity Interval Training (HIIT) training sessions a week. HIIT workouts combine alternate periods of vigorous exercise with short breaks to help boost your metabolism.
 - For example, if you’re doing a circuit with jumping jacks, running, mountain climbers, and reverse crunches , you might start a circuit by doing as many jumping jacks as possible in 45 seconds and then rest for 30 seconds before repeating the pattern with running, mountain climbers, and crunches.
 - Ajani recommends planning out your workouts and putting them on your calendar so you know exactly what workout you have scheduled each day. Aim for 2 full-body strength training workouts per week, focusing on compound exercises like pushups and squats that use several muscle groups at once. ^{[3]
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People with a mesomorphic body type tend to be strong and athletic. They’re naturally muscular and athletic, with an efficient metabolism that helps them gain muscle and lose weight easily. However, it’s still important to eat a healthy diet and get an adequate amount of exercise. ^{[4]
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- Diet: Eat a healthy diet focusing on a balanced amount of lean protein, healthy fats, and smart carbs. Fill ⅓ of your plate with healthy fruits and vegetables, ⅓ with healthy grains, and ⅓ with lean protein.
- Exercise: Build muscle by pairing light cardio workouts (like walking, biking, or easy jogs) with more strength training . Ajani recommends trying a salsa dance class or getting together with your friends and signing up for a 5k to make exercising more fun.
 - Do at least 3 low-intensity, steady-state cardio sessions lasting 30-45 minutes. For strength training, perform 5 workouts a week, with each session targeting a different muscle group (leg day, arm day, abs day, etc.). Shoot for 8-12 reps of at least 4 exercises per muscle group with 60-90 seconds of rest between each set. Use moderate to heavy weights. ^{[5]
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People with an ectomorphic body type are generally lean and slender. They often have less muscle mass than people with other body types. Their metabolism tends to be naturally fast, making it more difficult to gain weight or muscle. ^{[6]
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Research source} Common recommendations for ectomorph body types are:
- Diet: Pack your diet with high-protein, nutrient-rich foods like eggs, tofu, salmon, and Greek yogurt. Eat more calories than you burn to help gain weight and muscle. Choose healthy fats (seeds, nuts, and plants) and smart carbs like whole grains to make up the extra calories.
- Exercise: Focus on heavy weight training to build muscles, but make sure you take more rest between sets. This prevents you from burning too many calories as you work out. ^{[7]
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 - Do 2 full-body weight workouts a week. Perform 3-5 sets of 5 total exercises. For the first set, do the highest number of reps with the lowest weight. Then, increase the weight and decrease the reps on each following set. For example, start with 10 lb (4.5 kg) weights and do 12 reps. On the next set, use 12 lb (5.4 kg) weights and do 10 reps, and so on. Don’t forget to keep the intensity low and take breaks up to 2 minutes between sets. ^{[8]
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