Tue, 07 Apr 2026 09:46:02 +0100WeeblyTue, 09 Aug 2022 12:30:36 GMThttps://www.emilystewartfitness.eu/esfblog/body-type-workouts-the-truth-about-somatotypesPerhaps you’ve heard about the “3 body types” on social media? It’s the idea that people are one of three physique types: ectomorph, mesomorph, or endomorph. Influencers, coaches, and trainers sometimes use these types to prescribe particular workouts or nutrition regimens. 
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Is there any evidence for body-type workout plans? Should you exercise according to body type? This blog post analyzes the science behind somatotypes. 

Somatotypes
In the scientific community, body types are called somatotypes. For example, Ectomorph is a somatotype.

Somatotype Theory And Application
Ancient cultures were the first to discuss somatotype theory. In the 1940s, scientist William Herbert Sheldon re-popularized the idea by using images of university students to analyze the varieties of the human physique. With just his eyes and the photographs, Sheldon determined three body types: (1)

“Slim” Ectomorphs: 
naturally very thin, with narrow hips and shoulders; very low body fat with thin arms and legs.

“Muscular” Mesomorphs: 
able to put on muscle easily; are the ideal body type for bodybuilding. They have very strong legs, broad shoulders, and a narrower waist. Generally, they also have very low body fat.

“Smooth” Endomorphs:
more round and pear-shaped. They tend to store more body fat throughout the entire body, especially in the legs and arms. 

Most people who use the somatotype theory recognize that not everybody is going to fit exactly into one or the other. But, they claim that there is one type that is more predominant. 

Investigative Issues
Sheldon wasn’t using ecto/meso/endo to prescribe workouts. He was using them to predict personality characteristics. (2) His theories on personality and physique were published in the 1940s. Since then, he has been debunked and discredited. (3)

The first issue lay in how Sheldon analyzed the bodies. He did not use any measurement tools. He only looked at images. So, his results suffer from social bias and a lack of replicability. Moreover, he used the images illegally, without the consent of the students or the university. (4)

The second issue is the study’s reductionism. He only looked at one image of each person. (5) He had no idea if that person’s image was momentarily affected by external stimuli. Age, diet, medications, stress, participation in sports, bone density, hormones, and more can all affect the way someone looks on any given day, week, or year. 

Finally, Sheldon only looked at images of young white men. His theory has been incorrectly applied to all people.

Age Matters
Aging can also increase the amount of fat tissue and its distribution, seemingly altering body type. (6)

Further Investigation
Since Sheldon’s time, other scientists have tested the implications of his theory. According to studies, there is some truth to the “3 different body types” theory.

For example, one Russian study found that Ectormophs are predisposed to be better at basketball due to their limb length (not their skill or training).

Another study by the Nanyang Technical College of Singapore tested subjects’ leg and arm strength. They found that mesomorphs were naturally stronger than endomorphs or ectomorphs. 

Such studies analyze two aspects of Sheldon’s theory. First, if there are actually three body types. Second, if those body types were pre-disposed to certain characteristics. They do not test how the body types responded differently to exercise and nutrition. 

To date, there is little proof that a certain body type fits into a single category or reacts differently to exercise or nutrition.

Lived Experience
Here’s the thing: you probably know someone naturally thin, no matter what they do. Two children raised in the same household can indeed have dramatically different weights.

So, does that mean you’re “stuck with” your body? Or, can you use exercise and food to change it?

Gym Body Types: What Science Says
Science shows us that a healthy body can change its composition through the following mechanisms, regardless of the body type classification:

• use progressive overload to increase muscle mass
• eat within a calorie deficit to lose weight and fat 
• enhance muscle growth by ingesting adequate protein

But the results of these actions vary dramatically between individuals for complex reasons, including (and not limited to) current body type.

For example, a Medical Science Sports Exercise study put 585 untrained male and female subjects on a bicep workout program. Despite following the same program, growth results were dramatically different between participants. While many gained bicep density, some lost muscle, and some experienced no change.

So: all people can use nutrition and exercise to affect their health. But people react to workouts in extremely varied ways. So, is weight loss by body type sensical?

3 Different Body Types Workout Plans
Somatotypes can help you on a fitness journey, but they shouldn’t be the only basis for your plan. Even Sheldon’s assistant, Barbara Honeyman Heath, promoted their adapted application. (7) 

You Are Scientifically Unique
Instead of “one size fits all,” consider: “what size fits ME, now?”

Body Type Workouts
The following guide helps you maintain your current body or change its composition. The exact results of these strategies will vary widely. Explore different methods and choose what works best.

Ectomorph Workout
For Ectomorph Maintenance

• light weight training with lots of repetitions
• lower-intensity, total-body workouts like Pilates, dance, and yoga 
• well-rounded diet with a balance of carbs, protein, and fats

Toward Mesomorph/Endomorph
Strength training to transform an Ectomorph toward the other body types:

• train with heavy weights and lots of rest in between sets (2-3 minutes)
• only train a few body parts per day to avoid much caloric expenditure
• aim for 5-10 reps and 6-8 sets of each exercise

Cardio training for Ectomorph transformation:

• very minimal cardio
• moderate and low-intensity bike rides and brisk walks

Mesomorph Workout
For Mesomorph Maintenance
Strength training for current Mesomorphs:

• light, moderate, and heavy weight training as well as bodyweight training
• basic exercises (squats, lunges, deadlifts, rows, chest press, shoulder press, etc.) with heavy weights, followed by isolation exercises with moderate/light weights
• aim for 8-12 reps for most exercises. When it comes to leg training, incorporate really heavy weights with around 6 reps. Or, light or no weights at around 25-30 reps for 3-5 sets
  
  

Cardio training for Mesomorph maintenance:

• aim for 3 days per week of 15-30 minutes of cardio training
• mix in a combination of both HIIT training and LISS training

Toward Ectomorph or Endomorph
To adjust Mesomorph toward Ectomorph:

• reduce weight training to lower weights, more repetition
• increase cardio, especially low-intensity, fat-burning cardio
• reduce caloric intake below maintenance by ~100 calories for five days a week; eat at a maintenance level for the other days

To adjust Mesomorph toward Endomorph (often referred to as bulking):

• HIIT or intense cardio one day per week
• increase weight in strength training and decrease the number of reps. Olympic-style strength training and Crossfit-style workouts are advised
• increase caloric intake by at least 100 calories for five days a week or more. Always eat at least maintenance calories
  
  

Endomorph Workout
For Endomorph Maintenance

• a maintenance endomorph workout plan involves a balanced weekly schedule of 3-5 days of strength and cardio 
• spread exercise throughout the day. Example: 30 minutes morning walk and 30 minutes evening strength training
• incorporate weights into workouts. Example: walking with hand weights or ankle weights
• eat a higher amount of protein than carbs and fats: 40% protein, 30% carbs, and 30% fats

Toward Mesomorph/Ectomorph
Strength training to move from Endomorph toward the other body types:

• total-body workouts with compound movements are great Endormorph exercises
• avoid heavy weight lifting with low reps
• aim for 8-12 reps and 3-5 sets for upper body and 12-20 reps for lower body
• after reaching initial weight loss goals, use isolated strength-training exercises to tone superficial muscle groups. Example: bicep curls, calf raises

Cardio training from Endomorph toward the other body types:

• incorporate cardio a minimum of three times per week for 20-30 minutes in your target heart rate zone.
• focus on total-body cardio workouts like swimming and AssaultBike

How To Train Your Body
The idea that a certain workout is best for a certain body type is too general. Most people are a combination of the three body types, so creating a strict workout plan based on one type is likely to fail. Moreover, many factors affect the outcome of a workout and nutrition plan.

Body composition can be changed, no matter your current body type. Transformation is an individual journey based on health and lifestyle, not how someone else views you.

Body Image Versus Health
One of the biggest issues with Sheldon’s theory is how society uses it to determine beauty.

Fitness influencers often promote certain body types as more desirable. They imply that if you don’t naturally have a “good” body type, then you need to exercise and diet.

Add that’s just not true: all bodies are beautiful and strong. Cultivating a positive body image is the most important aspect of total-body health.

]]>Tue, 19 Jul 2022 12:54:49 GMThttps://www.emilystewartfitness.eu/esfblog/runtastic-repost-gtgt-breathing-techniques-how-to-breathe-while-runningYou’ve just started running, and you’re already breathless. Is that normal, or could it be your poor breathing technique?

Your VO2 max and inter-muscular oxygen efficiency will increase as you become fitter. Breathing while running will become easier with time. But if you’re serious about running, you should learn proper breathing. You’ll likely be astounded by how much more enjoyable your run becomes!

Table of Contents

• Benefits of Proper Breathing When Running
• How To Breathe Properly While Running
  • Nose Breathing Versus Mouth Breathing
  • Belly Breathing Versus Chest Breathing
  • Rhythmic Breathing
• Trust Your Body

Read the full blog post on the Runtastic website HERE]]>Thu, 14 Jul 2022 09:11:43 GMThttps://www.emilystewartfitness.eu/esfblog/runtastic-repost-gt-how-to-increase-your-running-stamina-and-enduranceSometime in the future, a distance you found challenging will feel more manageable. When that happens, it means you’ve increased your running stamina. 

An increase in running stamina comes from consistency, which means running multiple times per week for multiple weeks to accumulate fitness. There are no shortcuts to increasing running stamina! 

Before You Begin
Assess your current aerobic base and build on that. Whether you’re looking to complete your first 5k or an experienced runner looking to increase your stamina for the final stages of a marathon, the rule of “too much too soon” holds true. Increasing your runs too rapidly, or resting too little, leads to performance plateaus or injury.

Read the full blog post on the adidas Runtastic website]]>Fri, 08 Jul 2022 09:06:14 GMThttps://www.emilystewartfitness.eu/esfblog/runtastic-repost-gt-why-am-i-always-hungry-symptoms-causes-and-solutions-for-feeling-hungry-all-the-time*Note: Julia Denner is the original author on this post, but I edited and rewrote it extensively.
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Feeling hungry is a good and natural part of being human. Feeling hungry at regular intervals throughout the day is a sign of a working metabolism. But feeling hungry all the time, even after a meal, shows something amiss in your nutritional intake or psychosocial wellbeing. And it can be super annoying! Here we analyze the symptoms, causes, and solutions for constant hunger. 

DISCLAIMER: HUNGER IS GOODIn a world that rewards thinness, “healthy eating,” and exercise, it’s easy to believe that eating more than three Instagram-worthy meals and the occasional snack somehow equates to overeating or binge eating. Influencers flood social media with “what I eat in a day” posts, promoting unfair food and intake comparisons.  Media tells us about “good food” versus “bad food,” creating a sense of morality out of food choices. 
Your body needs food, food has nutrition, and what someone else eats shouldn’t dictate what you eat. Period.

Read the full blog post HERE]]>Fri, 08 Jul 2022 09:00:34 GMThttps://www.emilystewartfitness.eu/esfblog/runtastic-repost-gt-recovery-5-ways-to-know-when-to-take-a-rest-dayWhen we are feeling extra motivated and eager to see results, we may push ourselves too far with our training.

The reality is that muscles will get stronger when they have time to rest and recover. Moreover, everyone is in a different stage of their training. You must listen to your own body before comparing yourself to others. Pushing yourself far beyond your limits may result in overtraining, sickness, or sports injury. 

The Truth
Your performance, muscle mass, and overall vitality benefit from rest!

Read more on Runtastic's website HERE]]>Thu, 23 Jun 2022 10:40:41 GMThttps://www.emilystewartfitness.eu/esfblog/runtastic-repost-gt-journaling-how-a-mindfulness-journal-can-improve-your-quality-of-life-and-yoga-practiceSome very important people have famously kept a personal diary: Frida Kahlo, Leonardo da Vinca, Marie Curie, and Charles Darwin, to name a few. 

And some modern “important people”-- i.e., social media influencers-- have made the “THAT GIRL” morning journal a thing.

If you don’t know the facts, it can be difficult to determine if taking time to write down your thoughts and feelings is actually worth the time. What’s better for your health: a 5-minute journal or doing something else more action-oriented? 

According to our investigation, the answer is journaling. Writing in a life journal optimizes your mental and physical well-being. Here’s why, and how. 

​Read more on Runtastic's website.

]]>Mon, 20 Jun 2022 13:32:16 GMThttps://www.emilystewartfitness.eu/esfblog/runtastic-repostgt-the-great-freeze-5-cold-shower-benefitsCold showers aren’t for the faint of heart (literally and figuratively). But they’re an incredible way to boost the immune system and metabolism. This article explains some benefits of taking cold showers.

Getting Started:
Slowly turn the water temperature down until it’s 20°C (70°F). Continue to drop the temperature to your comfort level. Try to take cold showers once or twice a week for a few minutes until you’ve developed a tolerance.

5 COLD SHOWER BENEFITS...Read more on Runtastic.com]]>Wed, 15 Jun 2022 11:10:40 GMThttps://www.emilystewartfitness.eu/esfblog/runtastic-repost-yoga-fitness-3-ways-to-make-yoga-part-of-your-workoutThe body is built to move, so most exercise is healthy and beneficial. Yoga is one of the least intense and most unique forms of fitness. Many potential or current yogis ask: “Can you get fit and toned from yoga?” Here, we explore how yoga helps you stay fit.

Read more on the Runtastic website HERE]]>Tue, 14 Jun 2022 09:25:48 GMThttps://www.emilystewartfitness.eu/esfblog/runtastic-repost-yoga-for-back-painChronic back pain is the leading cause of disability worldwide.(1) Acute back pain caused by sports injuries and unexpected events can cause physical, emotional, and social problems. 


Finding relief and long-term care is pivotal to overall health, regardless of where pain occurs (lower, middle, or upper back). Can yoga help with chronic back pain? Here we investigate the causes of back pain and the relief certain yoga poses can provide.

Read more at adidas Runtastic HERE]]>Fri, 03 Jun 2022 08:08:38 GMThttps://www.emilystewartfitness.eu/esfblog/runtastic-repost-yoga-for-beginners-how-to-begin-your-yoga-journeyEven the easy yoga poses will be challenging the first time you attempt them. Plus, “easy” is not the same for everyone. Unlike many other types of sport and fitness, yoga has its own language, its own breath patterns, and is intensely tied to self-realization. Practicing yoga will likely transform how you approach other sports, your body, and your sense of self. Many people start noticing the benefits of yoga after their very first session; most people will see a change after three to six weeks. But getting started is the hardest part, especially if you have ZERO yoga experience! Here, we tell you everything you need to know about beginners’ yoga.

Read more on Runtastic's website: ​https://www.runtastic.com/blog/en/yoga-for-beginners/]]>