Exercises You Should Be Doing For Your Body Type

Fitness is complicated, right? There is a sea of information available on the internet, and everyone seems to have their own opinions about what "works" — and what doesn't. The thing is, everyone's body is different, and everyone is entitled to their own goals.

Generally speaking, though, there are three body types, according to the National Academy of Sports Medicine (NASM). However, people often fall somewhere in between the categories. With this in mind, fitness professionals view body types on a spectrum. While there is no magic elixir or movement to create perfect fitness, there are plenty of options to visually alter your figure and help propel you into your healthful future.

When trainers talk about working out for specific body types, they approach it through the lens of balance. For example, someone who has wide shoulders might want to emphasize working out their lower body to build more muscle and create more of an hourglass shape. On the flip side, someone with more junk in the trunk might want to tone their upper body. As we outline the style of workouts that can best exemplify your unique shape and help you stay healthy, remember that aesthetics are merely a piece of the puzzle (via NASM). Our outward characteristics do not truly allow us to assess health information. After all, some of the more "desirable" bodies are some of the unhealthiest. Now, with that caveat out of the way, let's begin.

In general, body types can be broken down into three types: endomorphs, mesomorphs, and ectomorphs. Endomorphs are predisposed to rounder, curvier shapes. According to NASM, endomorphs tend to have larger stomachs because the digestive viscera is bigger. Mesomorphs are defined by their larger muscle, bone, and connective tissue economies. They tend to have more muscular, rectangular bodies. Finally, ectomorphs tend to be narrower and more linear. Ectomorphs are often slim and petite. Interestingly, ectomorphs' bodies have a "large skin surface" when compared to their actual body mass (via Britannica). So interesting!

It's important to keep in mind that body types are viewed on a spectrum, not as a one-size-fits-all approach. ANd because of this, it is not uncommon for someone to have a combination of two body types or fall into a gray area on this spectrum, explained NASM. Some people are genetically predisposed to have long, slender legs paired with an endomorphic upper body. No matter where you fall on the body type spectrum, remember to thank your body for all of its hard work. Mindset is key. Practicing compassion for our bodies as we begin to understand our shapes and how to work out for them will yield far greater results.

Mesomorphs typically have larger amounts of muscle and are often more rectangular in shape. Janet Jackson and Britney Spears are two great examples of famous mesomorphs in (via Today). Mesomorphs defining characteristics are their high volumes of muscle and substantial bone mass. Often, mesomorphs have an easy time gaining muscle or fat mass, Healthline explained.

Conversely, this body type can usually drop weight fairly quickly under the right conditions. They are solid, strong-looking people who are usually blessed with high-functioning hearts. Their large, functional hearts combined with their propensity towards muscle growth allows mesomorphs to excel in athletics. Of course, this is a generalization, not a rule (per Healthline).

Because of these unique characteristics, mesomorphs make great physique competitors. They can manipulate their aesthetic shapes fairly easily with well-rounded fitness routines. As with all body types, nutrition plays a huge role in achieving your fitness goals; however, it is especially true for mesomorphs, according to Healthline.

Depending on where you stand, you may view running as a high-impact activity that is not good for you. We are here leading the crusade and spreading the word: Running is good for you! Running is especially good for people with endomorphic body types, according to Runners World. While everyone can enjoy the endless health benefits of running, endomorphs benefit the most (via Everyday Health).

Endomorphs do tend to need a kick in the pants to get their metabolisms fired up. Regular steady-state cardio is an excellent way to ignite this. Steady-state cardio in this case can be described as a moderate jog. Your level of perceived exertion should stay around 4 to 5 out of 10 and you should be able to carry on a conversation with only minor difficulty (Verywell Fit). However, Medical News Today cautions endomorphic runners from relying solely on running. Endomorphs have the capacity to build strong muscles, which can help lead to an overall fit physique. Too much running may impede strength gains (per NASM).

Since endomorphs have the propensity to gain weight, many will be pleased to know that running is an excellent form of weight management. The cardio benefits of consistent jogging are also something to look forward to.

High-intensity interval training, aka HIIT, has become increasingly popular as of late. HIIT workouts involve changing the intensity of the workout as you move through them. This often looks like very intentionally designed circuit training (via Verywell Fit). HIIT rose to fame because of the efficiency and fun of the workouts.

HIIT is one of the best training styles that can be utilized by people with the endomorph body type. The combination of strength movements with an elevated heart rate can yield a ton of #gains. By constantly changing the intensity of each movement, you are providing excellent cardiovascular benefits. Lifting weights and performing bodyweight exercises throughout your workout also help to build muscle mass. You are essentially tapping into both your aerobic and anaerobic systems while working out in this way. Both of these elements can aid in weight management and long-term physical health (per Verywell Fit).

Mesomorphs can also yield great results from HIIT workouts. As they are the natural athletes among us, mesomorphs benefit from well-rounded fitness regimens. HIIT workouts often fall into that category. Experts recommend a variety of HIIT moves for the already-muscular mesomorphs, according to Healthline.

It is pretty easy to poke fun at your friends who are obsessed with SoulCycle. After all, they take riding a stationary bike so seriously. But the joke is on those of us who make fun of cycling because its health benefits are pretty exceptional.

Endomorphs can vastly benefit the most from cycling, both indoor and outdoor. Cycling can be performed as steady-state cardio or as intervals and both styles, or a combination, are beneficial. Cycling is yet another activity that can help endomorphs with weight management while providing great cardiovascular benefits. Furthermore, cycling is low-impact and can be scaled to suit your unique level of fitness (via Healthline). Cycling can also help increase your leg strength (i.e., build muscle) and improve your overall balance and coordination, according to Healthline.

Ectomorphs should practice aerobic activities such as cycling and running with caution. We often gravitate towards what we are good at. This means that ectomorphs usually take on long-distance aerobic activities, while endomorphs tend to avoid them. If you want to truly honor your body type and get into the best shape of your life, many trainers recommend getting yourself out of your comfort zone. By tackling a new challenge or workout that engages your muscles differently, you are sure to make gains that are optimal for your unique body type (via Everyday Health).

Flexibility is one of the three components of fitness. From a technical standpoint, if you have a rockin' cardiovascular work capacity and Hulk-like strength, you are still unfit if your flexibility mirrors that of the Tin Man. Some body types are predisposed to find flexibility (via Dummies). Other body types can practice yoga every day and still struggle to touch their toes. Of course, skeletal anatomy impedes flexibility in some cases. Muscle mass can affect how mobile someone's joints are, according to Yoga Multimedia.

Ectomorphs are usually the most flexible. This is why we often see ectomorphs as ballerinas and yoga instructors. A few simple stretches can increase an ectomorph's flexibility in extreme ways. Mesomorphs, who excel athletically and are solid, are usually significantly less flexible than their ectomorphic counterparts. Since mesomorphs can build muscle so quickly, it is incredibly important for them to incorporate mobility work in their training. The more muscle mass, or bulk, that somebody has, the less flexible they are (Yoga Multimedia).

Endomorphs often fall into the middle ground when it comes to flexibility. Endomorphs do not build muscle as quickly as mesomorphs, so they tend to maintain their natural flexibility. On the opposite end of the spectrum, endomorphs carry more weight than ectomorphs, which can get in the way of flexibility. Many of us live within a gray area when it comes to body types, so it is valuable to find your own healthful balance regarding flexibility, according to yoga expert Kathleen Trotter.

There is not a one-size-fits-all approach to fitness. As much as we would love to tell you the exact moves to perform to build your dream physique, fitness is far more nuanced than that. The best exercises for your body are the ones that can help you grow towards well-rounded health. Ectomorphs find health through building muscle. Mesomorphs thrive when they find a balanced way to approach their strength, cardio, and flexibility. Endomorphs need a keen eye for nutrition and the motivation to get moving to best find long-lasting fitness (via NASM).

No body type is inherently "good" or "bad." Likewise, no exercise is fundamentally good or bad. You should always work on challenging yourself and staying aware of when your body tries to take the path of least resistance (per NASM). By balancing your workouts, finding activities you enjoy, and fueling your body properly, you will build overall wellness. And truly, what is sweeter than health, confidence, and happiness?