The Mesomorph Body Type: Best Exercises for Your Build

Each one of us is unique in our body type, and a fitness plan is most efficient when it is personalized to what works best for our bodies. So, what is the mesomorph body type? Famous athletes like Arnold Schwarzenegger and Jackie Chan fall under this category [1], so it’s surely something worth learning more about.

This article explores the mesomorph body type, along with recommending the best exercises and full-body workouts to follow in order to make full use of its natural muscular advantages!

The Body Type Theory

During the 1940s, an American psychologist, William Herbert Sheldon, developed a theory for associating body types with personality traits. His theory was based on the fact that the human physique can be classified based on the contribution of three elements. He called these the somatotypes – the ectomorphic, mesomorphic, and endomorphic- and believed that different physiques are embedded with traits like being lazy or active [2]. The scientific world eventually discarded this theory. However, the improved version that classifies it based on structural frame and body composition is still commonly used to help personalize health and fitness goals.

The Mesomorph Body Type

The following are the characteristics associated with the mesomorph body type [3]:

• Mesomorphs tend to have a medium frame and bone structure with an athletic-looking body.
• Body proportions include broad shoulders, a narrow waist, and strong arms and legs. They often have an upright posture.
• They can gain and lose weight fairly easily and generally have a low body fat level. Individuals with this body type can gain muscle quite naturally, and it’s the ideal body type for bodybuilding.
• They have an even weight distribution and often a square-shaped head.

What is a Disadvantage That Comes From Being a Mesomorph?

Mesomorphs tend to gain weight easily with minor fluctuations in diet and lifestyle. Their habits easily influence their weight, and they are sensitive to weight gain or loss. Mesomorphs should limit overeating, eat a balanced diet, and stay active with cardio and strength training exercises to manage weight and build muscle.[4]

Melissa Mitri, MS RD

Weight Loss Expert, Nutrition Writer and Media Dietitian

What are the Other Body Types?

There are two other body types besides the Mesomorphs – the Ectomorphs and the Endomorphs.  

Ectomorphs are typically the most slender of the three body types and have a lean build with thin arms and legs. They naturally have a lower r body fat and muscle mass percentage, and have a tough time gaining weight and building muscle mass. [5]  

Endomorphs have a wide waist, large bone structure, and pear-shaped body. These somatotypes gain weight easily and, therefore, can carry a significant amount of muscle and fat mass [6].

You may also like: 9 Best Exercises to Achieve an Hourglass Body Shape

Mesomorph diet: What Should Mesomorphs Eat?

Although it might seem like mesomorphic body types have it easy, they also require a proper nutrition plan to develop and maintain their desired physique. Just as with their exercises, the diet depends on whether they want to build muscle or reduce their body fat percentage for a lean look. This mainly involves eating more whole foods while eliminating processed products.

It’s ideal to focus on a high-protein diet that includes healthy carbs and fats. The calorie intake can be tweaked according to your goals, whether you want to maintain weight, build muscle, or reduce weight to lose body fat. Based on those factors, you can prioritize the following food groups:

Protein (the main focus, preferably one-third of your plate): lean turkey, fish, chicken,, legumes, eggs, cottage cheese, Greek yogurt, etc.

Vegetables and fruits: unprocessed with no added sugars

Healthy fats and whole grains: fish, avocados, nuts, seeds, brown rice, quinoa, oats, etc.

What is typically the BMI of a mesomorph?

A mesomorph is typically medium-framed with a BMI between 19-25. According to the World Health Organization (WHO), this is a healthy range [7].

Melissa Mitri, MS RD

Weight Loss Expert, Nutrition Writer and Media Dietitian

Best Workouts for the Mesomorph Body Type

Mesomorphs have a frame and body composition that best supports strength and agility-based physical activities [8]. The ideal athlete would love this body type as it favors physical fitness in many areas.

The best workouts for mesomorphs depend on your personalized goals. Whether you are trying to lose weight, gain, or maintain, the type of exercise may vary.   

To gain muscle, bodybuilding and strength training is the way to go. To lose weight and burn fat, engage in more cardiovascular exercises to help you shed pounds more quickly..

Strength Training and Weight Lifting

To capitalize on your body type’s ability to bulk up easily, engage in regular resistance training activities. You can work to build muscle with strength training workouts involving body weight, resistance bands, machines, and the like. You can also add weight training exercises that involve barbell and dumbbell workouts. Below are a few workout routines that will work well for this fitness goal:

Upper Lower Limbs Workout: A 12-min strength building session that focuses on both the upper and lower body

Full Body Workout for Beginners: For beginners who are looking for guidance to ease into strength training

Lower Body Active Static Strength Workout: This workout aims to fire up your lower body, strengthening the legs, glutes, calves, and more.

You may also like:

The Best Pull Day Workout Routine To Target The Right Muscles

The Ultimate 4-Week Bodyweight Workout Plan PDF

Cardio

The mesomorph can also lose weight easily. If weight loss is one of your goals, cardio activities are the best fit. Options like running, cycling, swimming, HIIT, and dancing are all fun options to explore when it comes to slimming down for a toned physique. Below are a few great cardio routines you can try:

Fat Burning Cardio Workout: This is a high-intensity interval training (HIIT) workout routine that’s bound to test your endurance and torch some major calories

Fab Abs and Glute Sculptor: For a workout that’s as fun as it is effective, we’ve got a dance workout routine to lift your spirits and sculpt your body to shape.

Fat Burning Leg Workout: We bring you another HIIT routine, but this one is specially catered towards activating your lower body and leg muscles.

Is the Mesomorph Body Type naturally favored for muscle building?

In general, mesomorphs tend to build muscle fairly quickly with consistent resistance training. Performing regular resistance and weight training exercises and getting enough protein in the diet can help build muscle faster than other body types.

Melissa Mitri, MS RD

Weight Loss Expert, Nutrition Writer and Media Dietitian

Conclusion

It’s important to remember that just because you naturally fall under a certain body type doesn’t mean you’re destined to excel or fail in your fitness goals. People might also have hybrid body types sometimes, where not  everything fits into a single body type. As long as you train consistently and consume a balanced diet that works for your present condition, you can achieve any goals you set your mind to. To discover more about full-body workouts that are most effective for you, check out the JustFit app that comes with a 7-day free trial!