The Endomorph Body Type: Exercises, Workout Plan and More
What Is An Endomorph? | Characteristics | The Science | Workout Tips | Best Exercises | FAQs
Page last updated: 12th January 2026
If you've come across the term endomorph body type, you may be wondering whether it explains why certain aspects of training or weight management feel more challenging, and how you should adapt your workouts to suit your body.
The endomorph body type is one of three broad categories commonly used in fitness, alongside ectomorph and mesomorph. While the science behind these categories has been questioned, they're still often used to describe general tendencies in body composition, rather than fixed rules. Most people don't fit neatly into a single body type, but understanding these tendencies can be a helpful starting point when choosing how to train.
People who identify with endomorphic traits may find they gain weight more easily, but body type alone doesn't determine results. Factors such as training consistency, lifestyle, and recovery play a far bigger role in long-term progress.
The following is a guide for anyone who identifies with endomorphic traits and wants practical, sustainable advice on workouts and weight management.
Quick summary:
- The endomorph body type describes general tendencies in body composition, not fixed rules.
- People with endomorphic traits often benefit from a mix of cardio and strength training.
- Body type alone doesn't determine results. Consistency, lifestyle, and recovery matter more.
- Somatotypes aren't scientifically precise but can be a useful starting point.
- Most people show traits from more than one body type.
What is an endomorph body type?
In the 1940s, psychologist William Sheldon proposed that people could be broadly categorised into three main body types, known as somatotypes. These somatotypes - endomorphs, mesomorphs, and ectomorphs - are still commonly referenced in fitness to describe general differences in body shape and how people respond to exercise.
People who identify with endomorphic traits often find it easier to gain weight and may struggle more to lose weight compared to ectomorphs and mesomorphs. One of the main reasons is that endomorphs may have a slower metabolism and, therefore, may need to focus more on managing their calorie intake and engaging in regular exercise to maintain their weight.
However, body types aren't fixed, and they don't take into account things like activity levels, training habits, lifestyle or consistency, all of which have a much bigger impact on long-term results.
In short, the endomorph body type describes common patterns in body composition, not limitations on what someone can achieve.
What characteristics do endomorph body types tend to have?
Endomorph body types are often described as sharing some common traits. These characteristics are general tendencies rather than fixed or permanent classifications, and not everyone with endomorphic traits will experience all of them.
- Higher body fat percentage: Compared to ectomorphs and mesomorphs, people with endomorphic tendencies often carry a higher proportion of body fat, which can make weight loss feel more challenging.
- Larger bone structure: Endomorphs typically have larger bones, which can contribute to a heavier and more solid build.
- Tendency to gain weight easily: Some people with endomorphic tendencies may find they gain weight more easily and accumulate fat stores faster, even with relatively small increases in calorie intake.
- Finding weight loss more difficult: Endomorphs are often described as having a slower metabolic response, which means they may need to be more diligent with their diet and exercise routines to see changes.
- Building lean muscle: While endomorphs can still build muscle with the right training, they may find it harder to achieve a lean and defined physique compared to other body types.
- Health considerations: Carrying higher levels of body fat can increase the risk of certain health conditions, such as heart disease or type 2 diabetes. Regular exercise, balanced nutrition, and a healthy lifestyle can help manage these risks.
Are endomorph body types scientifically accurate?
Somatotypes, including the endomorph body type, are not considered a precise or scientifically robust way to classify bodies. The original theory was developed in the 1940s and doesn't fully reflect what we now know about genetics, metabolism, hormones, and lifestyle factors.
More recent critiques, like this quote from Simply Psychology, consider the theory "overly deterministic and body-based... it reinforces stereotypes and ignores environmental or cultural factors."
That said, somatotypes are still widely used in fitness as a descriptive framework, rather than a strict rule. Many people recognise certain traits in themselves and find the concept helpful when thinking about how their body responds to exercise, nutrition, and daily activity.
It's important to remember that body type doesn't determine what you can achieve. Training habits, consistency, recovery, stress, and overall lifestyle play a far greater role in shaping fitness and health outcomes than any single label. For most people, using somatotypes as a loose guide rather than a fixed identity is the most helpful approach.
Used as a loose guide rather than a strict label, somatotypes can help inform training choices without defining outcomes.
How does being an endomorph affect your workout style?
Everyone responds differently to exercise, but people with endomorphic traits often benefit from a balanced approach. Rather than focusing on one type of exercise, they can benefit from a well-rounded workout routine that includes both cardio exercises to burn calories and resistance training to support body composition.
Cardio
Cardio is great for weight management and lowering the risk of diseases like diabetes and heart disease. Moderate intensity exercises like walking, jogging, cycling, or swimming are great for burning calories and improving fitness and are easier to maintain long-term.
Higher intensity workouts, such as hiit, can also be beneficial, but they don't need to be done every day. For many people, including these sessions once or twice a week is enough, alongside lower-intensity cardio and rest days.
Strength training
Strength training plays an important role in building muscle and strength, which can help improve overall body composition over time. It also supports joint health and bone strength.
Compound exercises in particular are a good place to start; these build full-body strength by working multiple muscle groups per exercise and also burn more calories than other weightlifting exercises. This can help make workouts more time-efficient.
Diet
Exercise is important, but diet plays a key role in weight management. If weight loss is a goal, maintaining a moderate calorie deficit over time is what matters most.
It's worth saying that there's no perfect endomorph diet. The key is finding a diet that's easy to maintain and keeps you in a calorie deficit while being realistic, sustainable and includes enough nutrient-dense foods to keep you satisfied.
For most people with endomorphic traits, the most effective approach is a balanced routine they can maintain consistently.
What types of exercises are best for endomorphs?
For people with endomorphic traits, a well-rounded exercise routine that combines cardiovascular exercises, strength training, and flexibility work is often the most effective approach l. Including a mix of exercise types can support fat loss, muscle development, and overall fitness, while also helping keep workouts varied and sustainable.
Here are some types of exercises that can be particularly beneficial for endomorphs, depending on fitness goals and workout styles. These are just a few examples - the best exercises are the ones that suit you and your current fitness level.
Cardio exercises
- Moderate-intensity cardio: activities like brisk walking, cycling, swimming, and using the elliptical machine can help burn calories and improve cardiovascular health without putting excessive stress on joints.
- Interval training: high-intensity interval training (hiit) can be effective for burning calories in a shorter amount of time. Alternating between periods of high-intensity exercise and rest or low-intensity recovery periods can help boost metabolism and improve fitness levels.
Strength training
Strength training is important for building muscle and improving body composition over time. Prioritising compound exercises, which work multiple muscle groups at once, can help make workouts more efficient.
Examples include:
Flexibility and mobility work
These exercises are ideal for those looking to limber up and improve their overall mobility and flexibility. They can also help to reduce injury and support recovery between workouts.
- Stretching: include static stretching exercises to improve flexibility and range of motion, which can help prevent injuries and improve overall movement quality.
- Yoga or pilates: these practices focus on strength, flexibility, and body awareness, which can be beneficial for endomorphs looking to improve posture, mobility, and overall fitness. Take a look at our yoga and pilates classes.
Other somatotypes: what are ectomorphs and mesomorphs?
Ectomorphs and mesomorphs are the other two primary somatotypes:
Ectomorphs
Ectomorphs are often described as having a lean, slender build with narrower shoulders and hips. People with ectomorphic traits may find it harder to gain both muscle and body fat, even when eating more or training regularly. This body type is sometimes associated with a faster metabolic response.
Learn more about ectomorph body types and training approaches.
Mesomorphs
Mesomorphs are typically associated with a more athletic, muscular build and a medium bone structure. People with mesomorphic traits often respond well to strength training and may find it easier to both gain muscle and manage body fat compared to other body types.
Learn more about mesomorph body types and workouts.
Most people don't fit neatly into a single category and instead show a mix of traits across different body types.
FAQs on the endomorph body type
Do endomorph traits affect men and women differently?
Yes, endomorphic traits can show up differently depending on whether you're male or female, due to differences in hormones, muscle mass, and fat distribution. These differences can influence how weight is gained or lost, but training consistency and lifestyle remain the most important factors.
Can you change your body type?
Yes, body type can change over time. While people may have natural tendencies in how they store fat or build muscle, training habits, activity levels, diet, sleep, and consistency have a much greater impact on body composition than any body type label.
Is the endomorph body type real?
The endomorph body type comes from an older classification system known as somatotypes, which isn't really considered scientifically precise anymore. However, the term is still commonly used in fitness to describe general body composition tendencies. For most people, it's best viewed as a loose framework rather than a strict or permanent label.
Should endomorphs avoid certain exercises?
No, endomorphs don't need to avoid specific exercises. A balanced routine that includes cardio, strength training, and mobility work is usually the most effective approach, regardless of body type.
Do endomorphs need to do more cardio to lose weight?
Cardio can support weight loss by increasing overall activity levels, but it doesn't need to dominate a workout routine. Strength training, daily movement, and a sustainable approach to diet all play important roles. For many people, combining cardio with resistance training is more effective than focusing on cardio alone.
Looking for an endomorph-specific workout plan?
Although endomorphs, much like mesomorphs and ectomorphs, may benefit from a specific workout plan, it really comes down to your personal fitness goals.
A common workout plan for people with endomorphic traitslooks to build lean muscle and manage weight through a mix of strength training and cardio. If this is your goal, check out these workout plans:
For more specific goals, our personal trainers would be more than happy to create a plan specific to your needs.
Begin your new endomorph workout at your nearest puregym.
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