3 Female Body Types: How to Train for Each One
Do you know what body type you are? If not, you should know that your body type has a huge impact on how effective your training will be. For that reason, it’s extremely important that you develop a specific training program for your body type. That way you will see great results in a short amount of time.
In any case, read the article below if you’re interested in improving your workout routine. You may be surprised at some of the information we have for you.
Building a better physique
We all want to have the perfect body. However, each of us has a specific body type, and we can’t all achieve the same results by incorporating the same diet and exercise routines. If you’re naturally heavy, it’s quite obvious that you need to work out more than a naturally skinny person does in order to see some results.
Also, the thickness of our bones, our structure, and our metabolic rate differ, too. So, if you want to improve your physique, first you have to understand your combination of genetic traits. By doing so, you’ll improve your chances of achieving your goal.
Psychologist W.H.Sheldon divided humans into 3 basic body types:
1. Ectomorph body type
2. Mesomorph body type
3. Endomorph body type
Understandably, not everyone falls precisely into just one type. However, it’s crucial that you understand each of these body types in order to create the perfect workout regimen for yourself.
At any rate, here are descriptions of the main body types. Additionally, we will provide some suggestions on how to customize your workout.
Ectomorph body type
Honestly, some women can eat whatever they like, and they never gain an ounce. Most of us are jealous of them and want to know their secret. Well, here it is: they’re ectomorphs. Simple as that.
Ectomorphs are naturally lean and willowy. That’s the upside to having this body type. However, if you’re an ectomorph, and you would like to gain muscle mass, you should know that it won’t be that easy.
Most people think ectomorphs are all skinny and tall. Actually, even though many of them are tall, that alone isn’t a determining factor when it comes to this body type.
There are plenty of ectomorphs that aren’t particularly tall. In fact, what you see on the outside isn’t important. Skeletal proportions, metabolism rate, and bone density are the real factors you should take into account when determining your body type.
Here are the main characteristics of ectomorphs:
• They have narrow shoulders and hips
• They’re blessed with a fast metabolism rate
• They are naturally lean
• Ectomorphs can’t gain muscle mass as easily as some other body types
• Their wrists, ankles, and knees are smaller than average
Tip: If you’re not sure what body type you fall into, here’s a simple trick that will help you.
Take your thumb and your middle finger, and form a circle around your wrist. If the two fingers touch or overlap, then you’re most likely an ectomorph.
Endomorph body type
Endomorphs are the complete opposite of ectomorphs in every aspect. They have a heavier bone structure, large hips, and a wide waist. Also, their metabolism rate is significantly slower.
If you’re an endomorph and you want to achieve a leaner physique, you’ll probably have a hard time doing so. This body type can add body mass easily, but losing it is quite a challenge. You’ll have to be persistent with your diet and exercise routine in order to see any results.
The good thing about having an endomorph body type is that you can easily gain muscle mass.
Here are the characteristics of the endomorph body type:
• They have a square torso
• Their waist and hips are usually larger
• Endomorphs have a slow metabolism rate
• They have a heavier bone structure
Tip: Just like we mentioned above, you can check your body type by using your thumb and middle finger. If the tips of your fingers aren’t touching when you put them around your wrist, you’re most likely an endomorph.
Mesomorph body type
Most people consider mesomorphs the best body type. They practically have all the best characteristics of endomorphs and ectomorphs. They have wide clavicles and narrow hips that are pleasing to the eye. Mesomorphs can easily lose body mass and gain muscle, which makes them the perfect body type.
Here are the characteristics of the mesomorph body type:
• They have wide shoulders and narrow hips
• Mesomorphs can easily lose body mass and gain muscle
• They have small joints
• Their metabolism rate is ideal
The best way to train for your body type
It’s highly unlikely that you are 100% an endomorph, mesomorph or ectomorph. You may have some characteristics of ectomorphs, but you seem to be able to gain muscle mass quite easily. Also, you may think you’re a mesomorph, but you tend to gain weight if you’re not careful.
However, you don’t have to be a perfect endomorph, mesomorph or ectomorph in order to create a good training program for yourself. All you have to determine is what body type you’re closest to. Having said that, here are some training tips for each body type.
Ectomorph training tips
Since ectomorphs have a fast metabolism rate, they burn calories easily. If you fall into this category, you should be careful not to overdo it with your workouts. Take plenty of time for recovery during your training sessions. For example, training two hours a day, six days a week is too much.
Also, don’t go overboard with weight training. Two days in a row is more than enough for weight training if you’re an ectomorph. Furthermore, your workouts need to be short rather than long, so you should limit each exercise to last one hour, at the most.
High reps, drop-sets, and other intensity techniques will make recovering from your workout harder, so you should focus more on basic movements and straight 8-10 rep sets.
Don’t forget to leave plenty of time for rest in between sets!
Additionally, cardio will tear down muscle tissue, so limit your cardio workouts to just a few minutes. By doing so, you will help add muscle mass.
Endomorph training tips
Endomorphs aren’t blessed with a fast metabolism rate, so if you’re an endomorph, you should train frequently, and do plenty of cardio exercises.
Strength training will help you gain more weight. That’s fine if that’s what you’re going for, but if you want to lose body fat, you need to keep your rest periods short and quickly move from exercise to exercise. That way you’ll burn more calories. Drop-sets and supersets are great for losing weight as well.
Your reps should range from 10-12 for your upper body and from 12-20 for lower body exercises. If you’d like to boost your calorie burn, do squats and deadlifts regularly.
Additionally, keep rest days to a minimum. Instead, you can do cardio exercises on the days that you feel like resting.
Mesomorph training tips
Now, if you’re mostly a mesomorph, consider yourself lucky. You can do practically any kind of exercises, and you’ll see great results. However, there are a few things you can do to achieve the best results.
Keep your workouts between 60-90 minutes with reps in the 4-6 range. Or, if you’d like to up your game, increase your reps from 15-20.
Also, a moderate amount of cardio exercise will definitely prove to be beneficial if you’re a mesomorph. So, don’t overdo it, but don’t skip it altogether either.
No matter what body type you are, exercise is a must. It may be harder to achieve your goal depending on what category you fall into, but it isn’t impossible.
Remember, each body type has different characteristics, so don’t get discouraged if it takes you longer to see the results. Endomorphs can’t have the same physique as ectomorphs, but that’s ok.
It’s important that you’re happy with what you see. Be persistent, and you’ll have an enviable physique in no time!
Angela is the owner and primary contributor to Crazybulkwomen.com I love writing about all things fitness and nutrition related. I studied nutrition at the University of Phoenix and currently am a full-time mom and blogger.