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Considering your body type in planning your weight training regime

You share this planet with over seven billion other people, so it’s only natural that you’ll be built differently to everybody else. We all come in different shapes and sizes, which is why no fitness routine will be a true universal fit.

There are three main body types: endomorph, mesomorph and ectomorph. Many of us share characteristics from more than one of them.

When it comes to weight training, it’s vital that you understand each of their capabilities – which is what we’ll discuss today.

Disclaimer: we’re only going to talk about each body type in the form of weight training for now. In due course, we’ll delve deeper into nutrition and cardio.

Anyway, without further ado, let’s get started.

There are three main body types: endomorph, mesomorph and ectomorph. Many of us share characteristics from more than one of them.

When it comes to weight training, it’s vital that you understand each of their capabilities – which is what we’ll discuss today.

Disclaimer: we’re only going to talk about each body type in the form of weight training for now. In due course, we’ll delve deeper into nutrition and cardio.

Anyway, without further ado, let’s get started.

Endomorph

Main characteristics

Endomorphs tend to have a slower metabolism than the other two body types. As a result, it’s harder for them to burn fat but easier to gain it. Endomorphs tend to have hips that are broader than their shoulders.

Advantages of being an endomorph

While endomorphs may find it annoying that they gain fat with ease, the good news is they’re also able to build muscle with more ease. And alongside building mass, improving strength isn’t so difficult compared to ectomorphs.

Disadvantages of being an endomorph

Whereas bulking isn’t too bad, cutting can be a pain. Since fat doesn’t drop easily, they need to watch what they eat closer. However, difficult doesn’t mean possible. One might argue that if they overcome this, they’ll achieve a higher level of discipline.

Weight training for endomorphs

Endomorphs tend to be effective with weight training that involves power. They’re also good at bodyweight exercises, such as press-ups. Endomorphs might benefit more from weight training that involves higher reps. And as they’re less prone to overtraining, they might also find that they can hit the gym more times per week than other body types.

Mesomorph

Main characteristics

Mesomorphs are the middle ground between trainers who find it hard to burn fat and those that have a tougher time gaining weight. They tend to be athletic, with low levels of body fat, while also having a muscular frame. They have a faster metabolism than endomorphs, enabling them to lose weight easily. But they also don’t have many issues with putting on muscle.

Advantages of being a mesomorph

Pretty much as we said above. Bulking and cutting are both, for the most part, seamless.

Disadvantages of being a mesomorph

Being a mesomorph doesn’t mean that you’re guaranteed sunshine, rainbows and unicorns. Just like everybody else, you’ve got to put in the work. That means both ensuring that you’re eating enough and adopting a progressive training regime.

Weight training for mesomorphs

Mesomorphs tend to respond well to resistance training. Moderate reps with moderate weights work well, when paired with a balanced diet.

Ectomorphs

Key characteristics

Remember that one friend you’d have at school who could eat whatever they wanted, yet still maintained the physique of a pencil? Yeah, they were probably an ectomorph. People who fall into this body type tend to have speedy metabolisms, with little fat but also little muscle.

Advantages of being an ectomorph

Gaining fat is very difficult for most people with this body type.

Disadvantages

Ectomorphs are also known as ‘hard gainers’ for a reason. It’s hard for them to bulk. They’ll have to eat a lot more than the other two body types and train both harder and smarter.

Weight training for ectomorphs

Form is important for everybody, but even more so for ectomorphs. Naturally, they’re not as strong as mesomorphs or endomorphs. That can make them more susceptible to injuries.

Ectomorphs would be more likely to benefit from a routine which involves more compound movements and lower reps. Heavy weights come out on top here, but only as heavy as you can manage.

Ectomorphs might also benefit from fewer sessions per week, compared to the endomorph, with more rest time in between workouts. Three full-body weight training sessions, not on consecutive days, would be a good starting point.

Final thoughts

Each body type has its advantages and disadvantages, some more than the others. However, each of them still needs to put the effort in if they want to achieve the body they desire.

Determining the best weight training routine for yourself can only be achieved through a health analysis which is unique to your needs.

And remember – difficult doesn’t mean impossible. It just means that both the process and end destination are more rewarding.

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