{"id":887666,"date":"2026-09-11T03:28:13","date_gmt":"2026-09-11T03:28:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/887666\/"},"modified":"2026-09-11T03:28:13","modified_gmt":"2026-09-11T03:28:13","slug":"body-type-training-explained-how-to-train-for-your-body-type-in-the-gym","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/887666\/","title":{"rendered":"Body type training explained: how to train for your body type in the gym"},"content":{"rendered":"

If you\u2019re absolutely destroying yourself in the gym<\/a> \u2013 but still not seeing results \u2013 there could be a glaring error you\u2019re making in your training<\/a>.<\/p>\n

The one-size-fits-all approach of days gone by is no longer cutting the mustard, as tailored regimens emerge at the forefront of fitness. Different bodies<\/a> respond best to different routines.<\/p>\n

\"sam<\/p>\n

Sam Wood has given his tips on how each body type should train.\u00a0Supplied<\/p>\n

Broadly speaking, there are three main metabolic body types (also known as \u2018somatypes\u2019): the Ectomorph, the Mesomorph and the Endomorph. <\/p>\n

While many can identify with at least one of these categories, you may also find yourself reflected as a combination, or \u201chybrid\u201d.<\/p>\n

\"Ectomorph,<\/p>\n

There are three main body types, or \u2018somatypes\u2019.\u00a0iStock<\/p>\n

And, according to fitness expert Sam Wood, your height, proportions, genetics, training history and lifestyle can also factor in.<\/p>\n

\u201cIt is always worth considering these factors before following the descriptors [of somatypes] as we\u2019re usually a combination of different body types,\u201d he said.<\/p>\n

Nevertheless, Sam shared his advice for training to your somatype \u2013 tailored to both shorter frames, and taller.<\/p>\n

Ectomorph<\/p>\n

Naturally lean with a lighter frame, ectomorphs can sometimes find it harder to put on muscle and body weight<\/a>. According to Sam, the key is to lift well, eat enough and give your body time to recover and grow.<\/p>\n

Short:<\/p>\n

It\u2019s important for shorter ectomorph frames to make strength training their bread and butter, Sam says.<\/p>\n

Lift with purpose \u2013 have a goal, don\u2019t simply move the weightsEmbrace progressive overloadChallenge yourselfEat enough proteinDon\u2019t waste your time on hours of cardio.<\/p>\n

Exercises: Barbell Squats, deadlifts, face pulls, low and heavy reps.<\/p>\n

Tall: <\/p>\n

Nail your technique (widening your stance and adjusting your range of motion (ROM) to fit your longer limbs.)Control your repsEnsure you\u2019re eating enough to accommodate your taller frame and support the work you\u2019re putting in.<\/p>\n

Exercises: Barbell or Goblet Squats, Romanian deadlifts, lat pull downs, moderate to heavy rep ranges.<\/p>\n

\"\"<\/p>\n

Ectomorphs have a naturally smaller frame.\u00a0Getty Images<\/p>\n

Mesomorph<\/p>\n

Naturally athletic and often quick to build muscle, Wood says mesomorphs have an \u201cexcellent foundation to work from.\u201d Broadly, he advised those in this category to train consistently, fuel your body well and make the most of what you\u2019ve got.<\/p>\n

Short: <\/p>\n

Lift hardMove oftenThrow in some cardio or conditioningCapitalise on your ability to build muscle.<\/p>\n

Exercises: Squats, deadlifts, bench press, split squats, eight to 12 rep range for muscle growth.<\/p>\n

Tall:<\/p>\n

Don\u2019t force your taller frame into a shorter person\u2019s workoutFind movements that suit your frame (movements with a consistent resistance profile or those that allow for neutral grips are ideal)Get your technique rightFocus on getting a little stronger each week.<\/p>\n

Exercises: Trap bar deadlifts, front squats, neutral-grip dumbbell bench press, planks, hypertrophy-focused rep style.<\/p>\n

Endomorph<\/p>\n

With a typically broader build, endomorphs may find they put on body weight a little more easily. Focus on building strength, staying active and creating simple habits you can stick to for the long haul.<\/p>\n

Short:<\/p>\n

\u201cYour best bet? Build muscle and keep moving,\u201d Sam says.<\/p>\n

Get strong with resistance trainingWalk moreAdd some conditioning \u2013 you don\u2019t need to punish yourself with endless cardio.<\/p>\n

Exercises: Kettlebell swings, squats, lunges with lateral raises, high-rep training (12\u201320+ reps) with lighter to moderate weights.<\/p>\n

Tall:<\/p>\n

Being tall changes the physics of your workout. Your longer limbs mean weights travel a greater distance, putting more mechanical stress on your joints, particularly your lower back and knees.<\/p>\n

Prioritise building strengthKeep your daily movement high Choose exercises that feel good for your frame. Start where you are, progress gradually and let consistency do the heavy lifting.<\/p>\n

Exercises: Compound lifts, circuit workouts, HIIT, high reps \u2013 aim for 12 to 15 or more reps per set to increase calorie burn.<\/p>\n

It\u2019s important to note that whatever category you may fall into, your form is not necessarily going to look the same as someone whose height differs to yours. <\/p>\n

In this way, it\u2019s important not just to tailor your workout \u2013 but also to tailor the content you consume on social media.<\/p>\n

\"\"<\/p>\n

If struggling initially, you can also try a dead-bug with an exercise ball for added stability.\u00a0Getty Images<\/p>\n

Many of your favourite fitness influencers may provide constructive advice, but if they\u2019re a 5\u20324 ectomorph, and you a 6\u20321 mesomorph, the advice in question could prove fairly obsolete.<\/p>\n

Parting advice<\/p>\n

Sam Wood was quick to reinforce that, irrespective of sex or body type, the three fundamentals of training don\u2019t change \u2013 so don\u2019t overthink it.<\/p>\n

Embrace strength training two-to-three times a weekEat lots of proteinGet your steps up<\/p>\n

\u201cUnderstand your body type, but don\u2019t lose sight of the above,\u201d he advised.<\/p>\n

\u201cRemember, don\u2019t train because you don\u2019t like a part of your body, train because you want to feel strong, confident and bloody good in it. <\/p>\n

\u201cYour shape is yours to work with, not against.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"If you\u2019re absolutely destroying yourself in the gym \u2013 but still not seeing results \u2013 there could be…\n","protected":false},"author":2,"featured_media":887667,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[64,63,538,137],"class_list":["post-887666","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-au","tag-australia","tag-fitness","tag-health"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/887666","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=887666"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/887666\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/887667"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=887666"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=887666"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=887666"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}