Your Body Type - Ectomorph, Mesomorph or Endomorph?

Body type influences how you respond to diet and training. Understand your body type in order to plan your muscle building training and diet program.

The Three Body Types: Ectomorph, Mesomorph or Endomorph

Image courtesy of Govt. of Western Aust. Dept. of Health

When I first got into the muscle building scene I was overwhelmed by the amount of different training programs, bodybuilding supplements, diets, articles and information there was out there. There were so many conflicting diets and training programs available and I had no idea what I “should” be doing. The result of this was about 6 months in the gym with little gains and almost no motivation to workout anymore.

I was at a complete loss and about to throw in the towel and give up. Then a guy in the gym gave me a magazine and told me to read the article in there about body types. So I did and it opened my eyes up to the reason why I wasn’t making any gains in the gym.

I am a true ectomorph (classic hardgainer) and my bodyweight was 60.2kg (132.5lbs) when I first walked into a gym. I had no idea about body types back then. I assumed (like most beginners do) that the more I worked out the bigger I would get. Thinking that “more was better” I started following a program designed for an elite bodybuilder. This resulted in gains of about 1.7kg in 6 months.

After reading the body type article in that magazine I started to understand more about how my body type worked, my metabolism, and gaining weight. Being an ectomorph I need to focus on calorie intake, long rest periods, and minimum cardio. It was only then I started making some real gains and I’ve never looked back.

So it’s important to be able to identify and understand your body type. Different body types require different training methods and diet plans. So listed below are the 3 male body types: ectomorph, mesomorph and endomorph, along with their characteristics.


An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.

Typical traits of an ectomorph:
Ectomorph body type
  • Small “delicate” frame and bone structure
  • Classic “hardgainer”
  • Flat chest
  • Small shoulders
  • Thin
  • Lean muscle mass
  • Finds it hard to gain weight
  • Fast metabolism

Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.


A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.

Mesomorph body typeTypical traits on a Mesomorph:
  • Athletic
  • Generally hard body
  • Well defined muscles
  • Rectangular shaped body
  • Strong
  • Gains muscle easily
  • Gains fat more easily than ectomorphs

The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.


The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.

Endomorph body typeTypical traits of an Endomorph:

  • Soft and round body
  • Gains muscle and fat very easily
  • Is generally short
  • "Stocky" build
  • Round physique
  • Finds it hard to lose fat
  • Slow metabolism
  • Muscles not so well defined

When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.

A Combination of Body Types

These body types aren’t set in stone. In fact, most guys have a combination of two body types. These combinations are either ectomorph/mesomorph or mesomorph/endomorph. It is not uncommon to find a pure mesomorph that gains weight like an endomorph for example.

So which body type are you?

Given the information above you should be able to identify your body type. You may also want to optimize your diet and training to suit your body type.

One final point I want to mention is that no matter what your body type you can build a big, ripped, muscular physique. Even the skinniest of guys can bulk up. Yes, it’s harder but if you’re willing to put in the hard work it can be done. I have about the skinniest natural build possible and at the time of writing this article I have gained about 30kg (66lbs) of lean muscle mass.

Learn more:

Learn more about how to build lean muscle naturally on your body type by joining Muscle and Strength. Muscle and Strength has a huge community of Muscle and Fitness enthusiasts who can help you reach your goals!

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340 Comments+ Post Comment

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Posted Sun, 12/13/2009 - 01:11

my body is a mixture of endo and meso i gain and lose very fast but just cant get rid of my ponch,i like to drink and i do also i stop drinking wen i desperately want to lose but start drinking again the ponc becomes flat but never gone comes back before i look at it pls help ,i find very difficult to give up drinking totally my age is 40/m life style Sadatry .

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Posted Sat, 09/10/2011 - 21:31
brandon u

calm down with the drinking give it up. i gave up soda and once you do it for a while its easy to say no like a guy lifting for a month and a guy lifting for years its easier to give up for the guy lifting for the month because hes not losing much. hope that makes since in a way.

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Posted Mon, 05/13/2013 - 15:06

Don't want to be rude, but it's "sense" not "since"!
I apologize beforehand, but i had to point that out.

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Posted Thu, 05/16/2013 - 00:47

Actually, if you were apologizing beforehand then your apology would be at the beginning, not the end, of your statement. Why don't you try worrying about yourself before correcting others.

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Posted Thu, 07/11/2013 - 02:49
Elite's Mother

Funny coming from you...Didn't I tell you to clean your room and to stop telling others to stop correcting others who were correcting others?

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Posted Sat, 07/20/2013 - 12:27

That's funny.

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Posted Sat, 03/08/2014 - 22:00
Elite's Papaw

I think you meant to end that with a question mark, young whippersnapper.

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Posted Tue, 08/13/2013 - 10:34

Keep on saving the world

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Posted Wed, 05/15/2013 - 10:25

Stop drinking calories. That means alcohol and sweet beverages. That's a HUGE problem for people that think they are just filling up the stomach. No, Soda and while you're at it. Cut the Bread. In America and developed lands it's the number ONE cause for over weight related diseases.

Filter your water so taste won't be an issue. Instead come home from work and run 3 miles every other day. Try different diets. You need to low carb, Stick with fruits and vegetables. That means by around 50 bucks in fruit. every two weeks. Snack on it. Oranges and Apples are best. they are 120 and 60 calories respectively. Keep your "large" meals small. Don't exceed 1,000 calories for dinner and eat a "large" meal once a day. You will be satisfied and show great results requickly with a routine workout once the fat melts away you'll look great.

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Posted Sun, 12/22/2013 - 04:07

I spend a lot of time responding to those quick to give advice on subjects they know nothing about if only for the benefit of those who might actually believe what's written. In this case several things jumped out to me as being downright dangerous if followed.

From his posting it's pretty clear Myk has a drinking problem. He's not referring to soda [pop] but to alcohol. While he may not be a full-fledged alcoholic there's no question he has a problem which he himself acknowledges. He can try AA - which helps some, but not all problem drinkers or some other method like Anabuse to keep his drinking under control. FYI: There are absolutely NO stats on AA's success rate since no records are kept. No one knows for certain how many succeed/fail. It's up to the person to opt for it - or be forced into it by the legal system when facing DUI charges.

Bread is not a problem. For thousands of years almost every civilization's eaten some form of it. American white 'bread' is pretty awful stuff - it lack's fiber, has almost no flavor & it falls apart when touched. Carbs in & of themselves are not a problem, either. I make my own using whole-grain Indian chappatta flour which gives a lighter texture & isn't quite as heavy as other flours.

What's REALLY bad is anything containing high-fructose corn syrup related products. HFCS is used to fatten animals like cows, sheep & turkeys because it makes one eat far more calories since a starving man could drink a whole bottle of HFCS (~18,000 kcals) & think he hadn't eaten a thing. Peer-reviewed studies by no less than 5 universities/centers confirm this, as do MRIs done while subjects are injected with 250 calories each of glucose, dextrose, fructose & high-fructose corn syrup. Note: high-fructose corn syrup is nothing like regular corn syrup. (HFCS) is manufactured from corn syrup by converting a large portion of its glucose into fructose using a chemical enzyme xylose isomerase,[Due to the fact our gov't charges huge tariffs on sugar we pay 4x more than any other country for sugar. HFCS's cheaper,plus it has the added value of making one feel hungry even after eating a huge serving.] This produces a sweeter compound due to higher levels of fructose but it is not recognized by the body as having caloric value.

In 1970 less than 5% of processed foods contained HCFS, Currently 78% have some/all of it as the sweetener or simply to make people eat more. Obesity has risen in direct correlation to the amount of HFCS in our food supply. That, plus the fact schools have dropped almost all PE programs, people are too scared to let their kids go out to play anymore, cities have cut free sports...on and on.

Telling a man who's out of shape, drinks, hasn't exercised regularly in who-knows how long to go home & run 3 miles is outright stupid. Unless he's been cleared by a doctor, preferably a cardiologist,he shouldn't start ANY exercise routine. As to diet, the doc needs to determine if MYK is diabetic (or pre-diabetic) before making diet changes, esp that of eating oranges which put large amounts of quick sugars into the bloodstream. Further, your idea of 'running 3 miles a day' might have disastrous results. It would be not unexpected for such behavior to trigger what medical pros call a 'widow-maker' - a massive MI i.e. heart attack no one survives. The younger one has their first MI the greater the risk of death.

To lose weight, it's far better to eat 4-5 smaller meals a day, evenly distributed throughout the day. This keeps blood sugar at an even level so binging on junk food is rarely a problem.

Advising '1 large meal a day' is pure nonsense - on a par with the 'rule' of drinking 8 oz of water every hour. All that does is make you pee like crazy. Separating food into equal portions over the day is proven to work on leveling blood sugar AND leads to significant weight loss over time, which is good since rapid weight loss rarely works in the long term. 94% of those who lose weight at greater than 2 lbs/wk gain it all back, plus more. Even people who have gastric bypasses are known to revert to old eating habits, gaining back a lot of weight even though it's a serious risk to their life. I've treated several hospitalized for eating to the point they blew their bypass to hell.

I hope this clears up some things for those who may have read your posting & are thinking of following it. I hope all persons posting 'helpful' information will restrict themselves to subjects in which they are proficient.

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Posted Fri, 01/10/2014 - 11:59

You type way too much. Most people wouldn't read what you typed. I personally did not read what you typed. If you want to give advice KISS "Keep It Simple Stupid" and do not try to write a book about it.

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Posted Mon, 01/13/2014 - 14:36

Stop being lazy and just read!

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Posted Mon, 01/13/2014 - 14:35

Thanks Logikal, You wrote a lot of good information in here.

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Posted Tue, 12/23/2014 - 06:33
Milton Alighieri

I think the problem with losing weight fast is that people don't develop the sort of lifestyle that allows them to stay thin. I had allowed myself to balloon when I got a promotion to a more sedentary job from an already overweight 210 to an obese 263 at my heaviest. My wife had been using WWers and I decided that I wanted to get in shape too, so I started using intermittent fasting when I moved to a far more active job, and I shed pounds fast, about 40lbs in 3 months. I cut out a lot of processed sugary foods and have been eating natural sugars only, fruits and occasionally fruit juice, switched to light yogurt and low fat cheese. I'm at 205 and look quite a bit better. At 6ft, 205 is still overweight enough, though I don't look it, as I'm fairly muscular from years of heavy lifting on the job. I used to run 2 hours a day when I was in college, and I'd like to get back to that capability now. I think I want to lose another 20-25lbs. The last time I weighed 180 I looked really skinny, not in an attractive way, but I've gained a lot of muscle mass since then, and I think I'll look pretty good at that weight now.

I think the problem with people losing weight fast is that they don't develop a lifestyle conducive to keeping that weight. My job probably gives me enough exercise to maintain that weight, and now that I'm running again and boxing some, I'm doing things that I really enjoy. Running is one of my favorite things to do, it's not a chore for me. Yeah, it was physically painful to start again, but after about two weeks of daily running you're not killing yourself anymore and you can slowly push yourself. In about two months you'll be able to really enjoy yourself while you're running, you won't be checking your watch every few minutes. Don't run on a treadmill, though, it's not fun and it turns running into mind numbing exercise, and definitely won't inspire you to keep going.

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Posted Wed, 12/31/2014 - 14:31

great comment,im glad you took the time to write all this ,thank you very much.

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Posted Sat, 02/15/2014 - 07:46

thank you for this info it is so needed

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Posted Wed, 07/17/2013 - 22:29

Spinach and broccoli are low carb. You don't have to cut out bread, as your brain is the only organ in your body that is completely dependent on carbs. Just make sure you're eating the right kind (wholegrain). You should be having 130g of carbs each day.

Stay away from saturated and trans fats. Burn more calories than you're consuming to lose weight. I'm assuming by ponch you mean funt (or gunt-Aussie slang) or "muffin tops". To lose that I'd recommend doing various exercises which target your core muscles. Ask your PT to show you the different types of situps you can do to lose that. Just changing the angle will work on different core muscles.

When I was waist training, I knew the imported beer I love so much made me bloat so I switched to drinking vodka instead and lost a few inches off my waist a lot faster. Team it with juice rather than softdrink.

Try to go for a run at least twice a week. I find cardio teamed with situps does wonders to the appearance of my tummy. Don't forget to stretch before your run! Can't stress that enough!

Hope this helps :) Good luck!

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Posted Sun, 09/01/2013 - 23:49

Your brain doesn't have to run on carbs. Look up the ketogenic diet. Carbs aren't necessary and whole grains are actually terrible for you.

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Posted Wed, 11/20/2013 - 19:32

The worst thing you can do when someone asks for advice is spread misinformation. If you are going to spout this garbage, at least back it up with some fake references so it sounds legitimate.

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Posted Mon, 01/13/2014 - 14:31

Thanks Frank, I was going to say where is that guys references to back up that nonsense he's spreading.

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Posted Sat, 10/25/2014 - 11:25

There is some truth to it. When your body is in a state of ketosis, rather than convert carbs into glucose for energy, the liver converts fat into fatty acids and ketone bodies, which are then used as fuel in place of glucose. However that diet isn't necessarily for everyone, and so it's best to check with a nutritionist based on your body type. Having that been said anyone I've personally known, including myself, who removed simple carbohydrates and grains from my diet and stuck with natural forms of carbs such as whole fruits and vegetables saw a dramatic difference in their energy levels, body weight and fat percentage, with many issues such as migraines and chronic pain being either reduced or completely eradicated.

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Posted Mon, 09/01/2014 - 02:33

A couple of points...
- You should NEVER stretch before a run, as it's a good way to tear a muscle. Dynamic stretching after a proper warm up is the way to go.
- Most fruit juices contain just as much sugar as soft drinks.
- There is no way to target specific areas for fat loss. Each individual's body chooses where to store lipids and use them from, so doing core exercises will help you burn calories (like any exercise) but it is just as likely to take them from your butt or any other area of your body.

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Posted Mon, 08/12/2013 - 17:06

read the wheat belly book. you probably retain some water and have slightly high blood sugar. loose weight, loose weight, wheat is everywhere but go cold turkey and drop it and its easy to live without

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Posted Mon, 01/13/2014 - 14:38

Lose not Loose

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Posted Fri, 05/27/2011 - 00:13

Hey Damien, my name is Jake and I was wondering if there was a way I could get in contact you or if just posting here is fine? I'm the same height and body type as you and you have had success in building muscle so I have a few questions I would like to ask you about diet, muscle fiber type, and how to gear workouts towards my body type. Thanks!

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Posted Thu, 05/10/2012 - 04:53

Hi, I would also consider myself an endomesomorph and ime struggling to gain and lose weight, if you could swing some advice my way it would be hugely appreciated, thanks

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Posted Fri, 06/21/2013 - 04:28

Hey Paul: I consider myself endo meso. I have been fat for most of my life (6'3" 315 pounds). I have lost 65 pounds this year. I had tried everything before. Low carb, no carb, whatever. What finely worked was breaking the problem down into it's simplest form. Calories taken in vs Calories used. I didn't cut back on food intake at all. But I changed what I ate. I cooked at home a lot more, made my own pasta sauce from scratch, pizza from scratch. This all gave me great food with less bad crap. I also cut out soda. I used to drink a 1 liter bottle of Mountain Dew per day. That is 800 calories.
So this allowed me to actually eat more, while still cutting calories by 1/3.
Then I started burning more. I walk 3 to 5 miles per day. I also use dumbells. Low weight, high reps. I do about 6 different exercises with 5 pound weights 50 reps each, 2 times per day.
I may be doing this all wrong, but I haven't weighed this little in over 25 years.
So my advice is burn more calories then you take in, and make better food choices.

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Posted Fri, 12/25/2009 - 19:16

hi mate, thanks for writing this article iv been searching for some explanation like u gave on what type of body i have nd suppliments to use. I naturally have muscles but i dnt no theyr not big enough. Im nt sure if its due to my small stature or not. Pls i would like an advice from you on what suppliments to take to increase my body muscles and also give me some body flesh a im too skinny for my liking.

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Posted Thu, 10/25/2012 - 19:03

Supplements aren't going to get you anywhere if you don't workout and don't have the right nutrition!

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Posted Wed, 03/13/2013 - 23:08

So true about supplements. Too many people forget that for the serious bodybuilders it is the combination of exercise, supplements and diet that gives the best gains. It would be the same if taking steroids. You still have to work out. Steroids aren't magic. You'll still need to hit the weigh room. There is no easy way.

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Posted Sun, 01/24/2010 - 02:30


i really like this website and im glad that im learning a lot from this site, my name is saoud al ahmad im 22 years old I've been working out for 1 year and 2 months, i was too fat a couple of years ago so i started working out till i became thin and my workout used to include aerobics, running and a little bit bodybuilding but i remember when i became thin i still had fat , and the kind of fat i used to have made my body look very ugly i don't really know how to explain it to you but what im trying to say is that my body wasn't tightened and that was 3 years ago and now as i told you its been 1 year and 2 months of training and im really serious about going to the gym every day and it became a hobby and i really love it when i exercise i became serious about bodybuilding and till this day i go to the gym .now my body is getting better and its looking good cause i have been training for over a year , my work out includes running everyday before i hit the weights i run 5 times a week because running had changed my body a lot and since i started running i began to see cuts in my body that i never saw before and i keep loosing fat,im really obsessed in running in all my life i never used steroids , im a natural bodybuilder, now the thing is that i always keep thinking about it is that if i ate 6-7meals a day as usual as im doing know and instead of ruining everyday before my workout i just run 2 to 3 times a week and the bodybuilding stays the same 5 or 6 times week so its only the running that im changing in my daily routine, by any chance is there a possibility that i would gain fat ? or would i still loose fat and gain more muscles

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Posted Sun, 08/01/2010 - 08:13

you should try HIIT every other morning. This will jumpstart your metabolism for the day. Also, make sure your eating a high protein diet. If you lifting weights, i would suggest also getting a casein before bed so your protein levels don't diminish throughout the night. Another thing I noticed, is AFTER you lift weights, go and do your cardio. This way, you burn all your energy during the workout, and all you body has left to burn during cardio is Fat. So try this and maybe you get some better results.

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Posted Thu, 02/10/2011 - 21:36

do not listen to what shane said, there IS something left after your energy is spent and its called your body. after your hour long workout your body is pumped full of catabolic hormones that will eat muscle, thats right i said EAT. unless you are supplementing with a protein based drink throughout your workout running after will only hurt you and possibly cause injury due to nutritional depletion. other than that everything else is sound advice though :)

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Posted Thu, 09/20/2012 - 23:11

I'm sorry but I agree with shane, with doing cardio first all of your energy would be used up. You wont have a good workout after from the energy drain. better to do cardio after

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Posted Fri, 09/21/2012 - 11:18

To be honest, cardio for our body types should be kept to a minimum. if your going to do cardio, do not do it on those days with your weight training and to be honest if you keep your rest periods inbetween your reps to no more than 45 seconds you will get a great cardio benefit, instead of depleteing all your energy reserves on cardio that is really un-needed.. To each his own...Jim

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Posted Thu, 04/19/2012 - 13:16

ok thanks you. ( GEM )-

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Posted Fri, 01/28/2011 - 07:09
Andrew Mckay

Hi saoud,
I'm Andrew and I live in Jamaica. I've been trying to lose the fat in my upper body and around my abs for years. Finally I got serious about the gym last year November and I've seen much change. But this is due to running and now I'm thinking about cutting back at the gym and doing more aerobics too. I ask the same question as you.

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Posted Wed, 08/17/2011 - 20:01

you should stop working out so extensively due to the fact your body will wear and tear and by the time your 30 you'll feel 50. As for the weight loss, congrats :), and i with the regimine you were on (6 meal diet w/ cardio) did its job and fufilled the purpose of loosing weight. Now its a matter of working out concentrated muscle groups in order to get those "cuts" you want and more tonation. You would have no need to continue the 6 meal diet and iwould reccomend the 3/4 meal diet sine those added calories are no longer needed in your past extensive cardio workouts. your body has seemed to transformed into a more ectomorph shape since your training the last 3 years which i commend your persistance. As for the extra weight left over from the past 3 years; it may/may not subside but doing cardio will not help this problem (weights and concentrated machince workouts would work best). I do not believe any more fat will come with your exercise training bc you are past that point and ready to tone in and focus on different areas you would like to stress/work on; maybe just do light cardio once a week. Your muscles will strenthen than grow doing your new workouts and you DO need at least one day of rest/recouporation for your muscles to rebuilt in their bigger/stronger form. I would rec. doing this at least 2x a week. I am proud of you usuing no substances to get where you are today and the determination you took over the last 3 years. good luck, aloha

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Posted Thu, 01/05/2012 - 17:18

Cardio is good, but running 5 times a week is a bit much. Stick to about 3 times a week, and mix up what you do. Biking is beneficial too.

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Posted Sat, 02/04/2012 - 00:28

run if you love to run :) wear and tear will happen either way...just remember to respect your body...if it hurts, let that part relax and heal..I go to the gym 5 days a week and Karate 2 to 4 times a week , sometimes more...I'm also a mother of 3.....I have trouble with belly fat (must be all those wonderful babies :) dont put so much concern in gaining a few pounds...keep the excercise up and a healthy, balanced diet and you will be is short...enjoy the little things my friend :)

Steven's picture
Posted Sun, 01/24/2010 - 07:41

Saoid...I think it would be better to post your question over at the forum. We would love to help. Your question deserves a better answer then what I can provide here in the comments.

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Posted Tue, 02/09/2010 - 17:00

I’m 40 years and have been away from exercising for at least 15 years. I started back again about 5-6 weeks ago with some basic exercises and now I feel ready to get serious and committed to making a drastic change in my physique. I'm 5'10" & weight around 195-200 lbs. I'm an ectomorph body type so therefore a hard gainer. My goal is to gain some noticeable size while obtaining as much definition at the same time. I understand the ectomorph's diet should consist of 50:30:20 ratio (Carb/Protein/Fat), however since I want to gain muscle mass while at the same time getting lean, should I go for a 50:40:10 ratio?

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Posted Thu, 09/29/2011 - 22:52

Raul, bearing in mind that too little fat (under 15% or so of total calories) seriously inhibits testosterone production and given your stats and your goals, I'd recommend 35:45:25 with cardio three times a week. Best to ingest the bulk of your carbs pre and post workout (lower GI after workout). Cheers Steve.

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Posted Tue, 03/26/2013 - 19:59

That adds up to 105

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Posted Mon, 01/06/2014 - 13:27

No shit sherlock

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Posted Thu, 02/11/2010 - 13:31

Are body types meant for adults ? Im 16 years old and i think im still growing so i dont know what body type i am.

Steven's picture
Posted Thu, 02/11/2010 - 15:39

Chris...generally you can get a good gauge of your body type post-puberty. What is your height and weight?

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Posted Thu, 12/23/2010 - 20:56

i'm 15 years old, 5'11 tall and 10.5 stone, my shoulders aren't that broad but i am quite naturally muscular and strong. whats my body type??

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Posted Thu, 05/19/2011 - 04:32

Hi steve, very late reply but I'm turning 18 now and am 5' 10" and weigh around 11 stone 9/10 pounds.