This article was written by one of our qualified writers, and fact-checked by our experts. The numbers in parentheses (e.g. 1, 2, 3, etc.) throughout the article, are reference links to peer-reviewed studies.
Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
The endomorph body type is associated with a larger frame (bigger joints, wider hips, and a
larger ribcage), higher body fat percentage, and many times, plenty of muscle too.
Endomorphs don't need to eat as many calories to gain weight compared to the ectomorph or
mesomorph, due to having a slower metabolism.
While this body type may struggle to shed pounds, a consistent caloric deficit (eating fewer
calories than what the body needs to maintain its weight) diet, exercise, and willpower are
key to dropping excess body fat, and achieving a fit body if that's your goal.
The mesomorph body type is often envied by the other two because it naturally tends to carry
a good amount of muscle mass and less body fat.
These individuals can typically gain and lose weight without as much of a struggle but are
not excused from gaining too much fat or getting too thin due to diet and lifestyle changes.
Appearance-wise, the mesomorph usually has wider shoulders, a narrower waist, and fuller,
rounder muscle bellies. They're oftentimes decently muscled even without training. However,
there are thin or skinny mesomorphs, especially during their youth.
A lot of those with a mesomorphic body type will see results with substandard training and
diet. However, it's best to follow a proper routine to maximize results.
The ectomorph body type has a tougher time trying to gain weight, whether in the form of
muscle or fat, compared to the other two body types. Consequently, they're often referred to
as "hardgainers".
Usually, this is because they have faster metabolisms that cause them to burn calories or
energy at a faster rate.
In order to build muscle or fat tissue, the body needs more calories than what it uses for
basic bodily functions (breathing, nutrient processing, etc) when in a rested state, which
is referred to as metabolic rate.
As a result, they have to either eat more, do less physical activity, or both. Many
ectomorphs can eat nonstop and yet still struggle to gain a pound. Although, the solution is
to eat more, which is easier said than done especially if they have a small appetite
(oftentimes the case).
They often appear thin, long, narrow with smaller frames and joints and tend to have shorter
torsos and longer legs. Calves and forearms usually stand out but rather because of their
thinness.
The ectomorph body type has a tougher time trying to gain weight, whether in the form of
muscle or fat, compared to the other two body types. Consequently, they're often referred to
as "hardgainers".
Usually, this is because they have faster metabolisms that cause them to burn calories or
energy at a faster rate.
In order to build muscle or fat tissue, the body needs more calories than what it uses for
basic bodily functions (breathing, nutrient processing, etc) when in a rested state, which
is referred to as metabolic rate.
As a result, they have to either eat more, do less physical activity, or both. Many
ectomorphs can eat nonstop and yet still struggle to gain a pound. Although, the solution is
to eat more, which is easier said than done especially if they have a small appetite
(oftentimes the case).
They often appear thin, long, narrow with smaller frames and joints and tend to have shorter
torsos and longer legs. Calves and forearms usually stand out but rather because of their
thinness.
The endomorph body type is associated with a larger frame (bigger joints, wider hips, and a
larger ribcage), higher body fat percentage, and many times, plenty of muscle too.
Endomorphs don't need to eat as many calories to gain weight compared to the ectomorph or
mesomorph, due to having a slower metabolism.
While this body type may struggle to shed pounds, a consistent caloric deficit (eating fewer
calories than what the body needs to maintain its weight) diet, exercise, and willpower are
key to dropping excess body fat, and achieving a fit body if that's your goal.
The mesomorph body type is often envied by the other two because it naturally tends to carry
a good amount of muscle mass and less body fat.
These individuals can typically gain and lose weight without as much of a struggle but are
not excused from gaining too much fat or getting too thin due to diet and lifestyle changes.
Appearance-wise, the mesomorph usually has wider shoulders, a narrower waist, and fuller,
rounder muscle bellies. They're oftentimes decently muscled even without training. However,
there are thin or skinny mesomorphs, especially during their youth.
A lot of those with a mesomorphic body type will see results with substandard training and
diet. However, it's best to follow a proper routine to maximize results.
Build Your Program: How to Design the Perfect Training Plan
Mesomorph 0.00%
The mesomorph body type is often envied by the other two because it naturally tends to carry
a good amount of muscle mass and less body fat.
These individuals can typically gain and lose weight without as much of a struggle but are
not excused from gaining too much fat or getting too thin due to diet and lifestyle changes.
Appearance-wise, the mesomorph usually has wider shoulders, a narrower waist, and fuller,
rounder muscle bellies. They're oftentimes decently muscled even without training. However,
there are thin or skinny mesomorphs, especially during their youth.
A lot of those with a mesomorphic body type will see results with substandard training and
diet. However, it's best to follow a proper routine to maximize results.
Build Your Program: How to Design the Perfect Training Plan
Endomorph 0.00%
The endomorph body type is associated with a larger frame (bigger joints, wider hips, and a
larger ribcage), higher body fat percentage, and many times, plenty of muscle too.
Endomorphs don't need to eat as many calories to gain weight compared to the ectomorph or
mesomorph, due to having a slower metabolism.
While this body type may struggle to shed pounds, a consistent caloric deficit (eating fewer
calories than what the body needs to maintain its weight) diet, exercise, and willpower are
key to dropping excess body fat, and achieving a fit body if that's your goal.
The ectomorph body type has a tougher time trying to gain weight, whether in the form of
muscle or fat, compared to the other two body types. Consequently, they're often referred to
as "hardgainers".
Usually, this is because they have faster metabolisms that cause them to burn calories or
energy at a faster rate.
In order to build muscle or fat tissue, the body needs more calories than what it uses for
basic bodily functions (breathing, nutrient processing, etc) when in a rested state, which
is referred to as metabolic rate.
As a result, they have to either eat more, do less physical activity, or both. Many
ectomorphs can eat nonstop and yet still struggle to gain a pound. Although, the solution is
to eat more, which is easier said than done especially if they have a small appetite
(oftentimes the case).
They often appear thin, long, narrow with smaller frames and joints and tend to have shorter
torsos and longer legs. Calves and forearms usually stand out but rather because of their
thinness.
You can easily embed this Body Type Quiz on your website or blog with one click. Use the below 'Generate Code' tool to get the embedded code.
Copy the below code and paste it in your web page in HTML format anywhere between
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Take the body type quiz to find out if you’re an endomorph, mesomorph, ectomorph, or a combination of body types.
Many become frustrated due to a lack of results but it may just be that they don’t understand what their body type requires to make serious progress.
We’ve provided some helpful information in this article.
Origin of Somatotypes
Back in the 1940s, American psychologist William Herbert Sheldon categorized the human physique by the three common body types we know as ectomorph, mesomorph, and endomorph.
He used the term somatotype to describe the three body types and also classified them according to his Constitutional Theory, that associated somatotypes with having unique personalities and temperaments. You might say there was a little stereotyping going on.
For example, the ectomorph was associated with intelligence, being introverted, having low testosterone, and anxiousness. Mesomorphs were seen as extroverted, tough, and competitive, and endomorphs perceived as friendly, laid back, but lazy and selfish.
While temperament and body type don’t necessarily correlate, William Herbert Sheldon was definitely onto something when he categorized body types based on commonly seen physical traits unique to each one (ecto, meso, and endomorph).
Although, the fact that he used nude postural photos of Ivy League undergraduates to determine the somatotypes was not without controversy. But over time, we’ve been able to iron things out.
It’s also important to mention that many of the physical traits associated with body types were not accurate. For example, endomorphs and mesomorphs were associated with shorter stature. But in reality, this doesn’t match up.
Advantages of Each Body Type
Each body type has its advantages. Not to mention, you can be a combination of different body types but this depends on several factors such as genetics, nutrition, training, etc, that all play a role in realizing your type.
For example, you may be thin or skinny but with consistent training, you may make better progress than someone who may be more of a pure ectomorphic body type.
Hence you’d probably be a combination of ectomorph and mesomorph body type. But there really are many different variables to consider when determining a body type.
The body type quiz is a useful tool that has the functionality to tell you if you are a combination of body types based on your answers. It’ll split your results into percentages. So, for example, you could be 70% ectomorph and 30% mesomorph.
While endomorphs struggle to lose weight and keep it off, a big advantage of this body type over the others is the ability to put on and carry more muscle mass.
You’d think the mesomorph would win this category and while oftentimes the case, a larger frame tends to naturally be able to support more muscle tissue.
A good example of this is the best of the best strength athletes such as powerlifters and Strongmen who clearly have endomorphic body types with much larger frames than a majority of the population.
In higher weight categories, these athletes often carry lots of body fat but also lots of muscle too, as body weight is more times than not relative to strength capability and performance, especially at a competitive level.
Advantages of mesomorph body type
Ah, the mesomorphs… these individuals get the best of both worlds (referring to the advantages and not the disadvantages) but not usually to either extreme.
Many people with this body type could never step foot into a gym or pick up a weight and they may still look more impressive than an ectomorph who trains several times per week.
Compared to the endomorph body type, they might have as much muscle and less body fat covering it up without needing to do much or any cardio. That’s because they also have a metabolism somewhere in the middle.
Because of this, the mesomorph also usually sees the most satisfying progress at a faster rate, especially compared to the other body types, when and if they do decide to start weight training.
Advantages of ectomorph body type
If your goal is to look jacked then you might be thinking, “what could be advantageous about this body type”?
While most ectomorphs, on average, aren’t able to build or carry as much muscle mass as the endomorph and mesomorph, decent muscle development combined with smaller joints and low body fat makes for a very impressive physique. After all, this is what the ideal bodybuilding physique aims to be.
Having smaller joints can create the illusion of looking more muscular and aesthetic because of the taper from the largest part of a muscle down to the joints.
For example, when someone has decent biceps and small wrists, their arms may look more impressive.
Ectomorphs also, on average, tend to have less body fat and appear leaner. Being lean helps your muscles to pop because there’s not a lot of body fat covering them up.
Then if you combine ectomorphic and mesomorphic traits, you get a cool combo of aesthetics!
Are there differences between body types when it comes to being able to handle certain aspects of physical performance? For example, are mesomorph body types superior for anaerobic performance? Is one type more prone to diseases?
Let’s take a look at some of the research on the differences between somatotypes.
Anaerobic performance
One study involving performance by ectomorphic and mesomorphic body types found that about one-third of strength performance can be predicted by one or more factors of somatotype (1).
Additionally, research showed that those with higher mesomorphy values did better when it came to strength performance.
But lower body strength was better predicted with a combination of ectomorphic and mesomorphic values.
Disease risk
In one 2002 study, researchers concluded that a mesomorphic and endomorphic body type was more prone to certain diseases and risk factors (2).
This is likely due to higher body weight which isn’t as much the case with the ectomorphic body type.
Genetics will likely play the biggest role in your body type. Many people may have an idea of their somatotype/s but it’s very possible to discover things about yourself you never knew.
For example, you could have an endomorphic body type but also a genetic freak at the same time. But maybe your nutrition is terrible and you don’t work out or have never pushed yourself physically, and therefore, you had no idea as to your potential.
This could also be the case using the other body types as an example.
Diet, training, sleep, culture, and overall lifestyle habits are all factors that should be considered before coming to a conclusion about your body type.
A good example of this is the skinny fat body type. This person may be mostly ectomorphic but there are many possible reasons but they have too much body fat.
The body type quiz is a great place to start but ultimately, you’ll have to put in the work and be disciplined to achieve a physique you’d be proud of.
Ryan-Stewart H, Faulkner J, Jobson S. The influence of somatotype on anaerobic performance. PLoS One. 2018 May 22;13(5):e0197761. doi: 10.1371/journal.pone.0197761. PMID: 29787610; PMCID: PMC5963773.
Koleva M, Nacheva A, Boev M. Somatotype and disease prevalence in adults. Rev Environ Health. 2002 Jan-Mar;17(1):65-84. doi: 10.1515/reveh.2002.17.1.65. PMID: 12088094.
Matthew is an ACE (American Council On Exercise) certified fitness professional who has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, traveling, and always working to improve overall.
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My type of is Ectomorph because all the characteristics of ectomorph in the list are also like my body.
Endomorph