The gist is that everyone falls, though not altogether neatly, into the three categories below. Keep in mind that these are generalizations, and that most of us have characteristics of two or even all three somatotypes.
Ectomorphs are long and lean, with little body fat, and little muscle. They have a hard time gaining weight. Despite what it might feel like at times, you're not completely bound to one category or the other! Research has shown that both diet and training can influence your somatotype , allowing you to change the script over time. Here's what all three body types should know to help make the most of their potential.
An ectomorph tends to be thin, and struggles to gain weight as either body fat or muscle. They can eat piles of food and stay looking the same, even when gaining muscular weight is their biggest goal. People who battle to gain muscle are often known as "hardgainers. Ectomorphs tends to have a lean build, long limbs, and small muscle bellies. Even if an ectomorph manages to put on weight, they may still look skinnier than they are, particularly in the calves and forearms.
Being an ectomorph doesn't mean you're doomed to be weak, though. You can still get remarkably strong , and you can be every bit as fit and healthy as someone who looks larger and more muscular. But if you want to gain weight, you'd better be prepared to eat like you've never eaten before. The mesomorph has a middle-of-the-road build that includes the best of both worlds. They tend to have wide shoulders , a narrow waist, relatively thin joints, and round muscle bellies.
In short, if you're a mesomorph, you have a natural tendency to be fit and relatively muscular. Does this mean you can do nothing, eat everything, and get away with it forever? Definitely not! You should still eat well and train according to your body type , but you may be able to "bounce back" from being out of shape more easily than the other two body types, gaining muscle and burning fat with comparative ease. An endomorph tends to gain weight easily and struggle to lose it.
Their build is a little wider than an ectomorph or mesomorph, with a thick ribcage, wide hips, and shorter limbs. They may have more muscle than either of the other body types, but they often struggle to gain it without significant amounts of accompanying body fat. If you ever feel like you gain 5 pounds simply walking past a donut shop, you may be an endomorph. This definitely doesn't mean that an endomorph is somehow less healthy.
They can actually have some strength-training advantages due to their additional muscle mass. But if and when they decide to lean out, it'll take hard work! Want to go in-depth on training for your body type? Ben Creicos is a health-and-fitness writer who is passionate about helping everyone discover the body's limitless potential. Male Female. My Shoulders Are Wider than my hips The same width as my hips Narrower than my hips.
Endomorphs usually have narrow shoulders and wider hips, and carry any excess weight in the lower abdomen, hips, and thighs. These hybrids are increasingly common, especially in the athletic world, where this physique is prized for being aesthetically appealing. Often muscular with V-shaped torsos think: wide upper back, developed chest and shoulders, narrow waist , ecto-mesomorphs are lean and agile, with strong-looking but not bulky arms and legs.
Including variations where people have more predominantly mesomorphic or endomorphic qualities rather than a truly even split , this is the most common hybrid, according to research. Many bodybuilders and contact sports athletes like football players have this body type. This may be partly because people with this body type tend to retain water and a layer of fat on top of their muscles.
People with this kind of build who want to get a leaner physique should be prepared to take a more refined approach to resistance training , cardio workouts, and diet, so they can prioritize fat loss. With long limbs and a smaller bone structure, ecto-endomorphs often have soft midsections, droopy chests, and flabby upper arms and legs from sheer neglect.
To improve fitness, body composition, and health, the most efficient plan for this type involves resistance training and high-intensity cardio, both of which promote muscle growth and stimulate metabolism. Endomorphs are the opposite. They add muscle easily, but they also have a natural pear shape and higher levels of body fat, and often find it harder to avoid unwanted weight gain. Somewhere in the middle of those two types are mesomorphs, who have an athletic build, a high metabolism, and add muscle easily.
Under the Heath-Carter system, an extreme mesomorph would be rated , an extreme endomorph and an extreme ectomorph You could be a mix of mesomorph and endomorph where you gain muscle quickly but also put on weight easily if you relax your diet.
Or the dream combo: a muscular mesomorph who can strip fat rapidly from just a couple of HIIT workouts. The chart below shows where athletes from various sports fit in the Heath-Carter system.
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