Your body type plays a big role in which workout plan will suit you best. You can’t jump from a sedentary lifestyle to intense training overnight, so it’s important to find a routine that matches your body to avoid injury or burnout. The goal is to balance diet and exercise—what works for one person might not work for another. This article will help you find that balance.
For example, if your goal is to lose weight, strength training can help because muscle burns more calories than fat at rest—even while you sleep. Read on for more on this and related topics.
Body measurements
Is your height 5 ft. 11 in. or 6 ft.? Do you weigh 200 lbs. or 125 lbs.? Your measurements matter just as much as the number on the scale when choosing the right workout. There are many tools and calculators to help figure out your physical makeup; a fitness professional can explain them best, but you can also find them online. Most people have a tape measure and a scale at home.
Body composition is another key factor. Fitness is often estimated using BMI (Body Mass Index), body composition calculators like the Navy Method, or by a professional. BMI uses height and weight to estimate body fat, but it doesn’t show where fat is stored. Since muscle weighs more than fat, a high BMI could come from strong muscles rather than excess fat. Getting these measurements right is a good first step in building an effective workout plan.
What’s your goal?
Your workout should match your goals and your body composition. A routine for building muscle will look very different from one for losing weight. Defining your goal clearly—ideally with help from someone experienced—will save you time and effort in the long run.
And remember: it’s fine to work out just to be healthier, not to look like someone you see on TV or in movies.
Common body types
Knowing your body type helps decide which workouts to prioritize. Ectomorphs are naturally thin and may have little muscle. Endomorphs carry more body fat and often find it harder to lose weight. Mesomorphs gain muscle easily and can sometimes overtrain.
Most people aren’t strictly one type; many fall between two types but lean toward one side. Recognize where you fit so you can focus on the right exercises.
Weight gain
To gain weight, eat more and lift heavier to build muscle. Strength training will add muscle mass. You may also include HIIT (high-intensity interval training) for short, intense bursts—though muscle gain requires a calorie surplus and plenty of protein. Aim for about 1 gram of protein per pound of body weight, spread across meals during the day.
If you’re coming from a sedentary lifestyle, start with lighter weights and increase as you get stronger to avoid injury.
Weight loss
To lose weight, reduce calories and do cardio, especially full-body exercises that burn more energy. Circuit training can be effective because it keeps you moving and raises your calorie burn. Losing weight takes discipline—aim for about 1 gram of protein per pound of lean body mass, spread over several meals to support muscle while you lose fat.
If you’re overweight or obese, start by gradually adding cardio into your routine and build endurance before moving to longer or higher-intensity sessions.
Endurance
To boost endurance, focus on cardio. Regular aerobic work improves cardiovascular health and stamina. Circuit training can help here too, since it combines cardio and strength elements and increases calorie burn. Building endurance takes time and patience, so progress slowly.
No matter your body type, start slowly and raise intensity over time. This lowers the risk of injury and helps your body adapt.
Choosing a routine can feel overwhelming because so many factors matter—body type, goals, and lifestyle all affect what will work best. That’s why it’s important to understand your body before starting a plan.
If you’re naturally thin or athletic with low muscle mass, cardio may suit you best to avoid overworking muscles with heavy weight training. If you carry more fat and want to burn calories quickly, interval training could be a better fit.
Whatever you choose, eat well and enjoy the process!
Author bio:
Allen Brown writes about health, travel, beauty, and related topics. In his free time he enjoys playing the drums.