How to Tailor Your Workouts to Your Body Type

There are many different types of workouts: functional, strength or cardio. Among such a variety, it is difficult to understand what is right for you, but knowing your body type, choosing a training plan becomes easier. People look different at the same weight. Many conventional classifications of figures have been invented: they are compared to fruits or geometric figures. All these names are created to describe the difference in body proportions and the distribution of fatty tissue. If it is difficult to argue with genetics, then it is quite possible to correct your figure with the help of training.

According to William Sheldon’s classification, which is often used by fitness trainers, there are three main types of human body types: ectomorph, endomorph and mesomorph. These types affect:

• metabolic
• rate features of physical and psychological development
• suitable type of exercise 

Features of the endomorph:

• wide bones
• wide chest
• tendency to edema
• slow metabolism

These are people with a soft body and rounded shapes. This type is prone to gaining excess weight.

This type is recommended to include cardio loads in their workouts. To speed up fat burning, you can include 3 strength training sessions. In your diet, monitor the amount of carbohydrates consumed.

Features of the ectomorph:

• tall
• oval face
• small amount of subcutaneous fat

They are distinguished by their thinness. Men and women have a fragile physique and elongated limbs. Ectomorphs have a flat chest, undeveloped shoulders and a fast metabolism.

It is more difficult for this type to gain weight. It’s necessary to follow a diet with an increased amount of calories and the correct ratio of protein, fats, carbohydrates to prevent muscle breakdown. Short workouts are recommended, with each muscle being worked out. Cardio is better to exclude.

Features of the mesomorph:

• average height
• correct body proportions
• pronounced muscles
• clear oval face

Characteristically excellent, strong physique. The most common body type is “rectangle”. They gain and lose weight equally.

Nutrition should be balanced, if you eat a lot, then fat mass will also be gained. Weight is lost well with 1-2 cardio workouts per week. It’s better to combine them with strength training.

1.Pear (triangle)

The most common type of female figure is characterized by the presence of fat mass in the lower part of the body (hips, buttocks) and relatively small chest, waist and shoulders.

Other features:

• short legs
• wide calves and ankles
• rather thin arms
• body resembles the letter A

What are We Training?

First of all, legs, to make them fit. You can do lunges, squats, burpees, and jumping rope. If you train with weights, then these are the exercises: leg press, adduction on the simulator, bringing the legs. But don’t take too big dumbbells, because the goal is to burn fat.

It is also important to pay special attention to the upper body to make the figure more balanced. Make 2-3 workouts per week and include in the program: biceps curls, pull-ups, push-ups, triceps extension, forearm plank.

2.Rectangle

Shoulders and hips are the same width, no pronounced waist, flat buttocks and slender legs. The main goal when working out is to lose fat around the waist and strengthen the abdominal muscles. 

What are We Training?

The lower body and the upper body are equal to create a difference in girth. Avoid crunches, which can make the oblique abdominal muscles larger. You can try to improve your figure with Pilates, as it perfectly shapes muscle groups.

The following exercises are suitable for working out the back muscles: deadlift, bent-over dumbbell row, seated block row to the waist.

To avoid injury, let’s look at an example of performing a bent-over barbell row:

Starting position: standing straight, feet shoulder-width apart, knees slightly bent. Lean forward with a straight back. Grab the barbell with an overhand grip. Smoothly lift the barbell to the press, bring the shoulder blades together at the top, and lower the barbell down as you inhale.

The greater the angle of inclination in the starting position, the greater the range of motion, which can worsen your technique. Aim to maintain an angle of 45 degrees. Don’t relax the muscles of the lower back during the approach.

Of all the variety of cardio workouts, give preference to those that focus on the middle part (stepper, treadmill with an incline).

3.Apple (circle)

The main problem is fat deposits in the abdominal area.

Distinguishing characteristics:

• full bust
• narrow hips
• flat buttocks
• short neck

What are We Training?

The training should be intense. The main recommendation is complex training in several approaches with minimal breaks. Aerobics, HIIT are what you need. Strength training should involve all muscle groups. It will be effective to perform leg presses, deadlifts, squats with a repetition range of 6-8 per approach.

Deadlift technique:

To avoid muscle damage, be sure to warm up and stretch your calves, lower back, and back of the thigh.

Place your feet straight at shoulder width, back straight, pelvis slightly back. Slowly bend your body without rounding your back or spreading your shoulder blades. Without bending your knees, lower the barbell down as far as your flexibility allows. When lifting, it is not recommended to completely straighten your body at the top point.

4.Hourglass

The ideal ratio of height and body weight, and the hip circumference corresponds to the circumference of the chest and buttocks of a rounded shape.

What are We Training?

It is enough to maintain the shape with 3 workouts per week. These can be dancing, swimming or group training in the gym. Classic strength training can be done in cardio mode.

5.Inverted Triangle

Characterized by broad shoulders and narrow hips. Fat deposits are mainly in the abdominal area and upper body.

What are We Training?

We increase the volume of mass in the lower part of the body. To do this, you can first perform heavy complex exercises (presses, squats, deadlifts on straight legs), and then grind with extensions, abductions, and jumping up.

Of all the types of cardio exercise, the stepper is probably the ideal option.

Remember that body shaping is not a quick process. It may take several months to qualitatively change your body composition – increase muscle mass and decrease fat content. Make proper nutrition and regular exercise an integral part of your life, then you will be happy with your figure for the rest of your life.