Understanding your body type can be a game-changer in optimizing your fitness routine. While you can't choose your body type, recognizing it can help you tailor your workout and nutrition plans to achieve fitness goals more effectively. People with the mesomorph body type tend to have an easier time building muscle, losing fat, and maintaining a strong, athletic body compared with people who have other body types. While genetics play a role, a solid workout and nutrition plan are still important for achieving fitness goals.
What Is a Mesomorph?
Mesomorph describes the body type of someone with a medium build, broad shoulders, and a muscular chest, shoulders, arms, and legs. The typical physical traits of a mesomorph are a very lean athletic build with a lower body fat percentage, typically not taller than average, and the ability to pack on muscle.
The other main body types, also called somatotypes, are ectomorph (long and lanky) and endomorph (larger bone structure and curvy). Diet and training can have different effects on people with different body types, and learning your body type can help you address deficits in strength, cardio, or flexibility. Some studies have shown that you can design exercise programs based on body type and achieve significant positive health results.
Body type can also help determine what sports you may be best suited for. For example, mesomorphs may excel in rowing, swimming, weight lifting, and combat sports, while a person with an ectomorph body type may align best with the needs of cyclists and high jumpers. But many people don't fit neatly into one category; it's possible to be a combination of two or even all three types. Although knowing your body type is useful, it's not the most important factor when it comes to your workout and diet plan. While body type could be a consideration when designing an individualized exercise program, a person's goals, interests, and values are more important
Mesomorph Body Type Characteristics
The mesomorph body type is marked by a medium frame with more muscle than fat. Bodies come in different shapes and sizes. If you have a higher percentage of muscle than body fat, you may have what is known as a mesomorph body type. People with mesomorphic bodies may not have much trouble gaining or losing weight. They may bulk up and maintain muscle mass easily.
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Researcher and psychologist William Sheldon introduced body types, called somatotypes, in the 1940s. Your type is determined by both your skeletal frame and body composition. People with a mesomorph body type tend to have a medium frame. They may develop muscles easily and have more muscle than fat on their bodies.
Mesomorphs are typically strong and solid, not overweight or underweight. Their bodies may be described as rectangular in shape with an upright posture, square-shaped head, muscular chest and shoulders, large heart, muscular arms and legs, and even weight distribution. Mesomorphs may have no trouble eating what they want to eat, as they may lose weight easily. On the flip side, they may gain weight just as readily. Those who are trying to stay trim may consider this characteristic a disadvantage.
Other Body Types
The mesomorph body type falls between two other main somatotypes, as described by Sheldon.
- Ectomorph: An ectomorph is characterized by a small frame size and little body fat. People who have this body type may be long and lean with little muscle mass. They may have difficulty gaining weight and muscle no matter what they eat or do in the gym.
- Endomorph: Characterized by higher body fat and less muscle, endomorphs may appear round and soft. They may also put on pounds more easily. This doesn’t necessarily mean that individuals with this body type are overweight. Rather, they’re more likely to gain weight than those who have other body types.
People may have more than one body type. For example, ecto-endomorphs are pear-shaped. They have thinner upper bodies and more fat storage on the lower half. Endo-ectomorphs, on the other hand, are apple-shaped, with more fat storage in the upper body with thinner hips, thighs, and legs.
Nutrition for Mesomorphs: Fueling Muscle Growth and Maintenance
Regardless of body type, what you are eating is just as important as how much you are eating. Mesomorphs and people with other body types who have specific goals for muscle gain or fat loss may want to have their body fat percentage measured periodically to make sure what they are doing is working. How many calories you need to eat depends on your goals and your level of activity. If your goal is to gain weight, even if it is muscle mass, you will need to eat enough to support this growth and the activity that you are doing.
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Because body types have to do with your skeletal frame size and your natural propensity to be more muscular or store more fat, you can’t change your body type by eating a certain diet. You can, however, tweak your eating habits to make the most of your body type and to support a healthy weight. Again, mesomorphs may gain and lose weight easily. Since they have a higher muscle mass, they may need more calories than other body types, but it’s a delicate balance.
Mesomorphs may do better on higher-protein diets with less emphasis on carbohydrates. Consider dividing your plate into thirds and focusing on the following food groups:
- Protein (on one third of the plate): fuels muscles and can help with muscle repair. Good choices include eggs, white meats, fish, beans, lentils, and high-protein dairy, like Greek yogurt.
- Fruits and vegetables (on one third of the plate): are part of a healthy diet for all body types. Choose whole fruits and vegetables with skins instead of processed varieties that contain added sugar or salt. Whole produce contains fiber, antioxidants, and phytochemicals that help support a healthy immune system and muscle repair.
- Whole grains and fats (on one third of the plate): such as quinoa, brown rice, and oatmeal, help fill the stomach and round out meals. Fats are just as important, but it’s choosing the right ones that matters. Good choices include coconut or olive oils, avocado, and nuts and seeds.
To determine your caloric needs, make an appointment with a nutritionist or try using a detailed online calculator that takes into account body fat percentage and somatotype. Remember: More muscle means more calories needed to fuel those muscles. And if you’re working out regularly, you’ll need to time your eating in such a way that you optimize your energy and recovery. Eating small snacks before and after activity can help.
Macronutrient Recommendations
Protein is an important macronutrient for all body types, as it's necessary for building muscle. Athletes may need 1.2 to 2 grams per kilogram of weight per day. If that's a challenge, starting at 30 grams of protein per meal is a good goal. Complex carbohydrates are necessary energy for the brain and muscles, also supporting digestion, gut health, and immune function. Eating a variety of carbohydrates, mostly from whole foods, will help fuel your workout. Healthy fats not only help give your body energy when you're at rest, they also help fuel long workouts once the carbs run out. Brain function, mental health, and joint mobility all rely on healthy fats.
It's important to work with your trainer or dietitian to make sure that you are eating a balanced diet that supports your goals.
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Tips for Mesomorphs
Knowing your somatotype may help you make the most of your unique body. People who have mesomorphic bodies may need more calories and protein to keep themselves running efficiently. If you’re eating for muscle maintenance and growth, you’ll want to consider these pointers to give your body the fuel it needs:
- Keep Sauces on the Side: If you go out to eat, asking for dressing or sauce on the side is a great way to stay on the mesomorph diet. Many sauces contain added sugar and fat that you might not have accounted for. When sauces are on the side, you can use as much or as little as you’d like.
- Stay Hydrated: Because roughly 30 percent of its calories come from protein, the mesomorph diet is technically high protein. Research suggests that it’s easier to become dehydrated when eating a lot of protein. No official recommendation exists for how much water you’ll need to drink on a higher protein diet, but the Academy of Nutrition and Dietetics recommends at least 9 cups of water per day for women and 13 cups per day for men. If your urine is still dark yellow, add more from there.
- Focus on Healthy Fats: The mesomorph diet recommends getting around 30 percent of your calories from fat, but the type of fat matters. Saturated fat remains controversial, but many experts recommend limiting how much you eat to keep your cholesterol in check and help prevent heart disease. Foods with unsaturated fats are healthier. Fatty meats and butter contain high levels of saturated fat while olive oil, nuts, and fish contain unsaturated fats. It’s also a good idea to avoid trans fats, which are common in many processed foods and may contribute to diabetes, heart disease, cancer, and obesity.
- Make Carbs Complex: While mesomorphs may tolerate carbohydrates well, it’s still a good idea to eat foods that keep blood sugar stable.
Strength Training for Mesomorphs
Mesomorphs often start out with a greater amount of muscle mass than other body types. Regular strength training is an important component of a mesomorph exercise program to help maintain or increase muscle mass, support metabolism, and keep a defined and muscular shape. There is no cut-and-paste workout for each body type. However, mesomorphs have a natural edge with muscle mass. They may do well with weight training to build muscle, up to five days a week.
Here's an example of a mesomorph resistance plan:
- Frequency: Aim for three or four strength training sessions per week.
- Sets and Reps: Focus on three to six sets per exercise, with 6 to 12 repetitions. This range is ideal for muscle hypertrophy (growth) and strength development.
- Compound Movements: These exercises engage multiple muscle groups and should be the cornerstone of your routine. Examples include squats, dead lifts, bench presses, and pull-ups.
- Isolation Exercises: To focus on individual muscles, add exercises like bicep curls, tricep extensions, and leg curls.
Choose three or four weight-training exercises on your own or with the help of a trainer at your gym. Do three sets of each exercise using moderate to heavy weights with 8 and 12 repetitions in each set. Rest 30 to 90 seconds between each set. Not looking to bulk up? You can maintain muscle by doing more repetitions of the exercises with lighter weights.
In general, weight loads should be moderate to heavy with minimal rest between sets - about 60 to 90 seconds.
Cardio Training for Mesomorphs
Cardio training can help a mesomorph's overall heart health, maintain their muscle, and avoid excess fat gain. It is important to meet general cardiorespiratory guidelines of 150 to 300 minutes of physical activity per week at a moderate intensity or greater. The best type of cardio is the cardio a person is willing to do consistently, and a variety of options can help meet muscular training goals. The idea is to determine which mode of cardio makes sense to do on which days based on your weight lifting schedule.
Cardiovascular exercise may help mesomorphs who are looking to lean out. Consider adding between 30 to 45 minutes of cardio, three to five times throughout your weekly routine. Mesomorphs who already have less body fat may decrease their cardio sessions to as few as two a week, depending on their goals.
You should also consider if you want to do cardio and strength training during the same exercise sessions (exercise sequencing), which may require some trial and error. For example, if you do cardio before resistance training and can't lift as heavy as you would like, then you can try doing weight lifting first and see if a different result is achieved.
HIIT Training
I like to do HITT training with my mesomorphs. Since they are so athletic, it's fun to see what they can do. It is also key to helping build all of the muscles, including the fast-twitch muscles. HIIT stands for high-intensity interval training. These workouts are personalized - what might be high for one person might be moderate for another. The idea is to mix repeated bursts of higher-intensity aerobic exercise within a workout. Those bursts can be achieved with a variety of activities - running, fast walking, cycling (indoors or out), rowing, stair climbing, and calisthenics like jumping jacks, lunges, and burpees.
Along with steady exercises, like running, swimming, or cycling, try high-intensity interval training (HIIT) for the most fat-blasting power. HIIT involves bursts of intense training followed by lighter intervals, repeating throughout the workout session. Bursts of activity typically last between 20 and 30 seconds, followed by a period of rest lasting 30 to 60 seconds. The cycle is repeated over 15 to 20 minutes.
Flexibility and Stretching for Mesomorphs
Flexibility training is important for all body types, including mesomorphs. Mesomorphs often have tight hips, IT (iliotibial) bands, chest, hips, and glutes. Dynamic stretching actively engages the joints and muscles in targeted areas, often mimicking the activity or movement you're going to do in the workout. It gets the heart rate up, increases flexibility, and helps prevent injury. Torso twists, walking lunges, and leg swings are examples of dynamic stretching. Dynamic stretches and movements can also be used at the end of a workout to gradually return the body to resting conditions.
Static stretching is often part of the cooldown process. Static stretches include a hamstring stretch, calf stretch, and triceps stretch. When static stretching a muscle or muscle group, you hold a pose while stretching your muscles as far as you can without straining or forcing.
As with stretching, yoga and Pilates have a place within a well-rounded exercise program. Lots of research shows the benefits of yoga for both physical and mental health. It's like a trick to get them to slow down, stretch, and take a little time to recover by sending clients who are reluctant to stretch to yoga.
Mesomorph Myths and Mistakes to Avoid
The expression "You can't judge a book by its cover" could be applied to mesomorphs as well. Because people with a mesomorph body type look athletic, many people (even mesomorphs themselves) make assumptions about their health.
Here are the top myths about mesomorphs and the mistakes to avoid:
- Myth 1: People With a Mesomorph Body Type Should Eat Certain Foods While Avoiding Others
- Fact: The best approach to nutrition is to find a healthy eating plan that a client can stick to over the long haul. There are no hard and fast rules, and the negatively worded guidance to avoid a favorite or preferred food isn't likely to lead to success.
- Myth 2: People With a Mesomorph Body Type Don't Need to Exercise to Stay Healthy
- Fact: Because mesomorphs are more muscular and fit looking, many people make the mistake of thinking that they don't need to exercise to maintain their appearance or stay healthy. Don't let the muscles fool you - even mesomorphs need to get the recommended amount of exercise. In some cases, they may have a healthy outward appearance, but the person may have underlying health conditions.
- Myth 3: People With a Mesomorph Body Type Can Eat Anything They Want Without Consequences
- Fact: This suggests that appearance equates to health. People with this body type can gain fat just like anyone else, so the notion that they can eat anything they want without it impacting their health or fitness level is simply false.
- Myth 4: People With a Mesomorph Body Type Must Have a Great Work Ethic and Love Exercise and Sports
- Fact: Just because a person looks fit or muscular doesn't mean that they will need less support when it comes to motivation and adherence, or with finding a type of physical activity they enjoy.
The most common mistake is overtraining. That's what I see many of my clients, including mesomorphs, do. They don't take rest days, and they don't sleep enough. Rest is just as important as the work.