Your Body Type and Build: Men & Women

While some people may look similar in terms of their build, the physique, form, and body type of both men and women will vary slightly. Celebrity personal trainer Lucas James and expert nutritionist Jason Apfel help you determine where you fall in terms of your build.

3 Different Body Types

While there are numerous different classifications and ‘hybrid’ body types, there are three main categories for body type: mesomorph, ectomorph, or endomorph. Each class has different physical characteristics and unique attributes, and should similarly have an exercise routine tailored to each individual build.

Mesomorph Body Type

• Lean, muscular build
• Rectangular shape
• Thick bones and muscles
• Well-defined chest/shoulders
• Ideal exercise: strength

Lean muscular builds are a hallmark of the mesomorph or meso body type. Mesomorphs excel in increasing muscle size quickly and easily. The well-developed, rectangular shapes of mesomorphs are representative of their thick bones and muscles.  Unfortunately, with large muscles often comes reduced flexibility. Typical mesomorphs exhibit well-defined chest and shoulders that are broader than their waistline.  With mesomorphs, the abdomen is usually well defined, with hips of about the same width as the shoulders, and the lower body musculature, are typically well-toned and defined. Mesomorphs are full of energy and tend to be athletically aggressive. Although mesomorphs tend to distribute and store fat evenly across their bodies, they can become overweight just as with any other body type, when sedentary and on a high-fat or high-calorie diet. Mesomorphs excel in physical activities requiring great strength, short bursts of energy, and power.  When you think “mesomorph,” think of Mike Tyson and Demi Moore.

Lucas James curated 7 resistance training exercises, here. You can complete these exercises with just a stability ball, but if you are looking for exercises unique to you, schedule a free consult with Lucas, today.

Ectomorph Body Type

• Tall and slender
• Trouble gaining weight
• Long arms
• Narrow pelvis and low body fat
• Ideal exercise: cardiovascular

The second main body is the ectomorph or ‘ecto’.  These individuals tend to be thin and lean and have trouble gaining weight. A good example of an ecto is a professional swimmer or fashion model. The ectomorph is relatively linear in shape with a delicate build, narrow hips and pelvis, and long arms and legs. As an ectomorph, your skeletal form and musculature are clearly evident.  Ectomorphs tend to have less fat and muscle mass than individuals with other body types. While characteristically lean, ectomorphs should be concerned with maintaining a strong stature due to their smaller bone formation and weaker joints. Ectos excel at cardiovascular and endurance training. You’ll find the best balance in your workouts from combining both aerobic, cardio, and resistance training.  Some celebrity ectomorphs are Brad Pitt and Cameron Diaz.

To get you off on the right foot, try out this 30-minute cardio exercise. When you’re ready to start creating workouts that are not just easy for your body type, but improve it, schedule your free consult with Lucas James.

Endomorph Body Type

• Short and curvy
• Hourglass shape
• Store body fat in stomach or legs
• Increased risk of medical issues
• Ideal exercise: high-intensity training

The third main body build is the endomorph body type. Endomorphs tend to be shorter, stalkier and curvy, like an hourglass. Comparatively,  endomorphs tend to store their body fat predominantly in the lower abdomen, hips, and thighs. Most endomorphs share a blend of features from both of the other body types as well. An endomorph typically has a high fat storage capacity and tends to gain weight the easiest. While everyone’s body is susceptible to becoming obese, endomorphs have an increased incidence in comparison. Structurally speaking, endomorphs tend to have small to medium bones, shorter limbs in relation to trunk size, and less-defined musculature.  Male endomorphs tend to have a different fat distribution pattern from a female endomorph. While females typically store fat in their gluts, legs, and hips, most males store fat in their abdomen. Numerous research studies have shown that increased abdominal fat and larger waist size is associated with an increased risk of heart disease, diabetes, stroke, high blood pressure and some cancers. Endomorphs will excel at high-intensity workouts. Celebrity endomorphs are Roaseanne Barr and John Goodman.

Don’t despair, an effective training routine will keep those health scares away. Try out this circuit routine and see how it feels. When you’re ready to workout to a program designed for you, schedule your free consult with Lucas James.