Weight Management and Strength Training for Your Body Type
To get results, your exercise regimen should be extremely customized! Mesomorph, endomorph, and ectomorph. Average, curvaceous, and slender. We’ve all heard these terms used to characterize a person’s somatotype, or body type. What do they signify, though? And do they influence our training regimen? Indeed.
In the 1940s, Dr. W.H. Sheldon created the first somatotypes. Dr. Sheldon postulated that a person’s personality may be inferred from their bodily type (however, this is no longer recommended). Based on the height, weight, and accompanying front, side, and back images of his research participants, he developed three somatotypes: ectomorph, endomorph, and mesomorph. Nowadays, somatotypes are mostly employed to dictate how people should act rather than how they should exercise.
Strength without the Bulk
I was raised dancing. I never had the long, graceful lines since I’m 5’1″, but I did have the flexibility and natural build. A mesomorph is my body type. I made myself work out five times a week throughout my twenties and thirties. I performed a mix of weight training, barre, and hot Pilates. I performed HIIT cardio and ran. This stopped working for me in my late 30s. Rather, I had cellulite on my legs and my pants were becoming wider.
I had to discover why I had been studying exercise science since my twenties. More is more, according to the fitness industry, but it also depends on your body type, hormones, and stress level. To see results, your workout regimen should be highly customized.
We lose 3-8% of our muscular mass every ten years after the age of 35. Without the weight, how can we maintain and boost strength?
Both traditional strength training (lower reps, greater weight) and barre courses (high reps, lower weight) can help you gain strength. Pilates, body weight, and other methods can also be used to accomplish it. The number on a dumbbell is not recognized by your brain. The tension generated in the muscle is recognized by your body.
I’ve done my homework and created the ideal weekly routine. We purposefully work out every muscle group. Instead of doing a lot of lunges and squats, we do glute push-ups or hip hinges to work the glutes. We perform live for the thighs and hack squats. This brings about substantial change without bulk. For me and my body type, I thrive in the 3x per week schedule with daily walking.
Training for Your Body Type
Ectomorph Body Type
Ectomorphs are naturally lean and have narrow shoulders and a small frame. They also have a hard time gaining weight, and they frequently say that they have trouble building muscle.
Training Recommendations:
Since ectomorphs have a hard time gaining weight or muscle, a focused, consistent, and dedicated full-body strength and resistance training program would help them achieve a toned physique. Although ectomorphs are genetically inclined to endurance training (think marathon runners), strength training should be the main focus to stimulate muscle tissue, while cardio should be more geared toward enhancing overall health.
Endomorph Body Type
The middle-of-the-road body type is mesomorph. Their modest frames and rather athletic physique are what define them as such. Mesomorphs seem to be the most proportional of the three somatotypes. Additionally, mesomorphs can readily grow and lose muscular mass. People who are inherently muscular and have highly sensitive muscle cells are also referred to by this word.
Training Advice:
A well-rounded training regimen is crucial since mesomorphs naturally acquire and lose muscle very easily. The Mesomorph has to regularly include both strength and aerobic exercises in their fitness regimen to notice increased strength without “bulking.”
Three times a week walking is advised.
Aim to walk for at least 150 minutes per week. Or opt for a mix of running and/or walking.
Achieve the consistency you crave!
Keep in mind that it’s not a simple equation. Your age, nutrition, hormones, sleep, and stress levels play a role. Overall consistency in exercise, reducing stress, and getting good sleep are MORE important and will provide MORE benefits to your health.