A Guide to the 8 Most Common Body Types: Traits, Diet Tips and Training

The 8 Common Body Types and How to Train Them

People come in all different shapes and sizes due to variations in muscle mass, bone structure, and where the body stores fat. While no two bodies are exactly alike, most can be categorized into one of 8 common somatotypes or "body types."

Knowing your personal body type can help guide your training and nutrition plan to accentuate your natural strengths and reach your goals in a healthy, sustainable way.

The 8 Somatotypes

Here is an overview of the 8 most common somatotypes or body types:

Ectomorph

Ectomorphs tend to be naturally slim with long limbs and fast metabolisms. They have narrow shoulders and struggle to build muscle. Ectomorphs store little fat.

Mesomorph

Mesomorphs are naturally athletic with rectangular, muscular bodies. They build muscle easily and stay lean, but may store fat in the midsection.

Endomorph

Endomorphs usually have rounder, softer body shapes. They tend to gain fat more easily, especially around the midsection. Endomorphs struggle to lose fat.

Oval Shaped

Oval shaped bodies tend to be bottom heavy, carrying weight in the hips, butt and thighs. They gain and lose weight evenly all over.

Pear Shaped

Pear shapes store fat predominantly in the hips, rear and thighs with more slender waists and upper bodies.

Apple Shaped

Apple shapes carry excess weight around their middles with wider waists and upper bodies. They tend to gain fat in the stomach first.

Ruler Shaped

Ruler bodies tend to be straight up and down with waist definition. They gain weight evenly rather than focusing on one area.

Hourglass

Hourglass figures have a defined waist with larger hips and bust. They tend to be curvier while keeping their weight even all over.

Factors that Determine Body Type

Several factors go into body typing including:

• Genetics - Your family history, ancestry, and DNA play a role.
• Muscle structure - The size and shape of your skeletal frame.
• Fat distribution - Where your body stores excess fat.
• Metabolism - How quickly you process food and burn calories.

Common Traits of Each Body Type

While individual variation exists, some general traits are associated with each somatotype:

Ectomorph

• Thin, lean, and lanky
• Fast metabolism
• Difficulty bulking up
• Gets full quickly
• Long, thin limbs
• Flat chest and rear
• Little body fat

Mesomorph

• Athletic, solid, and muscular
• Rectangular shape
• Gains muscle easily
• Strong, broad shoulders
• Lean and defined abs
• Prone to love handles

Endomorph

• Soft, round, and curvy
• High body fat
• Slow metabolism
• Difficulty losing fat
• Gains fat easily, especially in midsection
• Short, stocky limbs
• Pear or apple shaped

Oval, Pear, Apple, Ruler, Hourglass

• Tendency to gain weight in areas typical for that shape
• Often moderate metabolism and muscle building potential
• Prone to weight fluctuations
• Can become out of proportion when overweight

Diet Tips Based on Body Type

Tailor your diet to support your natural body type:

Ectomorph Diet Tips

• Eat frequent, nutrient-dense meals and snacks.
• Choose calorie-rich foods like nuts, oils, cheese, dried fruit.
• Drink milk or juice between meals.
• Eat more calorie-dense proteins like red meat, salmon.
• Have a bedtime snack.
• Try higher calorie meal replacement shakes.

Mesomorph Diet Tips

• Eat a balanced diet with lean protein, complex carbs and healthy fats.
• Choose nutrient-rich whole foods.
• Avoid added sugars and fried foods.
• Stay hydrated.
• Control portions to avoid love handles.

Endomorph Diet Tips

• Focus on low calorie, nutrient-dense foods.
• Fill up on non-starchy veggies and lean proteins.
• Eat slowly and mindfully.
• Limit added sugars, refined grains, and fried foods.
• Stay active to boost metabolism.
• Drink water before and between meals.

Body Type Based Training Tips

Tailor your workouts to play up your body's strengths:

Ectomorph Training Tips

• Focus on progressive overload to build muscle.
• Do compound lifts plus isolation exercises.
• Keep rest periods short to spur growth.
• Emphasize form with full range of motion.
• Do heavy lifting in lower rep ranges.
• Minimize cardio duration to prevent burning extra calories.

Mesomorph Training Tips

• Vary cardio, weights, and cross training.
• Include HIIT and challenging metabolic work.
• Change up reps, weight, and rest periods.
• Prevent overtraining with active recovery.
• Focus on full-body movements.
• Add supersets, dropsets, circuits.

Endomorph Training Tips

• Do more cardio focused on burning calories.
• Go for high reps with moderate weight.
• Add supersets to boost intensity.
• Minimize long rest periods.
• Include compound lifts plus isolation moves.
• Train the whole body 2-3 times a week.
• Add HIIT 1-2 times per week.

How to Figure Out Your Body Type

Not sure what body type you are? Here are some tips to help determine it:

• Examine your shape - Look at where you carry weight and your overall silhouette.
• Note muscle definition - How much natural muscle and tone does your frame show.
• Check fat storage areas - Do you gain first in the midsection, hips, etc.
• Consider your diet - How fast is your metabolism and are you prone to gain weight.
• Analyze eating patterns - Do you have

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.