Every trainer has seen it. Two clients follow the same plan and get completely different results. Why? One reason might be body type.
Personal training is about more than just creating exercise plans and coaching people through them. It should be exactly as the name says: personal. Personal training for all body shapes means working with what your client has. It’s about learning how to read each client’s body and understanding how they gain muscle, store body fat, and respond to intensity and rest, then making adjustments to help them succeed.
In this article, we’ll highlight each of the three primary body types: ectomorph, mesomorph, and endomorph. You’ll learn about the characteristics of each and how to design exercise programs for each body type to help your clients reach their health and fitness goals.
Real progress happens in the details. Smart programming, consistent effort, and a coach who pays attention create results that last.
How Body Type Shapes Coaching Strategy
We’re all likely familiar with the three main body types, but how much you use them may depend on the program you went through. Before we dive into each body type, here’s a quick overview of each and the qualities you’ll typically see in a client:
- Ectomorph: Ectomorphs are naturally lean with a slimmer frame and smaller bone structure. They have a faster metabolism, which often results in lower body fat ratios. Musculature is typically more trim and toned, and they may struggle to bulk and put on size.
- Mesomorph: Mesomorphs have what’s commonly referred to as an “athletic” build, one that has a balance of muscle mass and fat. They can slim down or bulk up with relative ease and adapt quickly to new training programs.
- Endomorph: Endomorphs have strong and solid bodies, usually with a slower metabolism. They gain weight easily but also muscle quickly.
Remember that body shapes and types are generic and still need a lot of personalized interpretation. They should be used as a starting point, not a rulebook. Adjust training load, rest, and nutrition based on how a client performs and recovers in real time, because they’re a person, not a stereotype.
Training Strategies for Ectomorph Clients
Ectomorphs are the clients that usually come to you looking to gain weight in the gym, rather than lose it. They are naturally lean and lanky, with smaller proportions of fat and muscle in comparison with mesomorphs and endomorphs.
Common traits of people with an ectomorph body type include:
- A lean frame with longer bone structure in comparison to muscle size
- Narrow shoulders and hips in comparison to their height
- Fast metabolism that keeps them from gaining muscle or weight easily.
When training ectomorph clients, it is important to understand their goals. Some may want to keep their thin frame, but just build strength. Others may want to add size and shape to their body. Ensure that their goals are safe and won’t put their health at risk by overexercising or undereating. Whatever their goals are, resistance training can help strengthen muscles and bones. Design their program to use heavier weights and lower rep ranges to build strength, rather than just tone the muscle they have.
Ectomorphs often need more recovery time, and it can be beneficial to allow for longer rest between sets. Unless they are training for an event, it may also be beneficial to limit the amount of cardiorespiratory exercise they do, as this further boosts their metabolism and calorie loss.
For ectomorphs to build muscle, it requires attention to both diet and exercise. Encourage a balanced diet that has a sufficient amount of carbohydrates and protein to promote muscle growth. Even with the right combination, it may take a longer time for ectomorphs to build muscle. Help them track weekly improvements in lifts and form to show their progress.
Pro Tip: Help your clients see that progress takes time, and that their consistent effort is worth it. Slow and steady wins with ectomorphs.
Multi-joint exercises like the bench press, squat, and deadlift can help ectomorphs build strength and size. Remember to start at a safe weight and progress slowly to avoid overuse injuries. Isolation exercises can help build strength and stability, which will help them progress in multi-joint lifts.
Training Focus for Mesomorph Clients
Mesomorphs are often the chameleons of the fitness world. They can typically bulk up or slim down with relative ease through consistent work. They are often the most miscategorized, especially if they’re new to training. If untrained, their body type may lean one way or another, but with the right training, their appearance can change quite dramatically.
Common traits of people with a mesomorph body type include:
- An athletic frame with a balanced proportion of muscle and fat in relation to their stature
- Balanced upper and lower body with shoulders broader than the hips
- An efficient metabolism
When training someone with a mesomorph body style, tailor their training to their fitness and appearance goals. If they want to bulk up, prioritize strength training. If they want to slim down, focus on cardiorespiratory activity.
A combination of multiple training styles is highly effective for mesomorphs. Strength training can build and tone muscle. HIIT tones and burns calories. Endurance training promotes cardiorespiratory fitness and weight loss. Combining these three can help burn, build, and tone.
That being said, it is important to avoid overtraining here. It can be tempting to go all-in on every training style, but moderation is key. Keep your clients’ workouts challenging, but provide adequate recovery time to keep them feeling their best.
Pro Tip: Changing training goals and programs more often can help prevent plateaus and stagnation for mesomorphs.
Recommended exercises for mesomorphs vary widely. Multi-joint exercises like pull-ups, push-ups, lunges, and plyometrics can help build power and strength. Mesomorphs often excel at HIIT style exercises. Use isolation exercises to tone and balance focus areas.
Training Style for Endomorph Clients
Endomorph clients may come to you with a variety of goals. While weight loss is common, they may also be looking to tone and strengthen their bodies, while leaning into their natural body type.
Common traits of people with an endomorph body type include:
- Larger, wider bone structure with the potential to hold more muscle mass and fat
- Wider hips in relation to shoulders
- Slower metabolism which makes it easier to gain weight and more difficult to lose.
When training endomorph clients, learn what their goals are and help them create actionable plans to achieve them. Incorporate activities that will help them get to or stay at a healthy weight and will benefit their overall health.
Combine strength training and cardiorespiratory activities through moderate- or high-intensity interval training to keep the heart rate high and burn fat more efficiently. Many endomorphs are naturally strong, and leaning into this attribute can help them build confidence in the gym.
Pro tip: Add mobility or light recovery days to maintain consistency and reduce soreness for clients with an endomorph body type.
Recommended exercises for clients with the endomorph body type include activities that vary the heart rate and work multiple joints. This includes activities like circuits or intervals with kettlebells, step-ups, and HIIT exercises like mountain climbers. Use their natural strength for compound lifts and medicine ball slams.
Customizing Training Programs for Every Body Type
With the ever growing number of “perfect body” and transformation pictures online, it can be hard for clients to feel good in their own skin and even to know what might work for them. Our role as trainers is to help guide them on a path that is healthy, safe, and sustainable for them.
This sometimes means having hard conversations. Body types, health conditions, and lifestyle all affects people’s ability to develop any given physique. Every person’s body responds differently to exercise because we all have different circumstances. What works for one person may not suit another, and our clients need (and deserve) to know that.
In my work with clients of all body types, one of my focal points is to always highlight their strengths. Ectomorphs often perform well at bodyweight or calisthenic training, so I love leaning into that. Mesomorphs excel at a variety of activities, so putting together a unique program that combines different elements (almost like an obstacle course) can bring fun and variety to their workouts. Endomorphs frequently possess an underlying strength that I love tapping into to help them excel through heavy lifts or power training with battle ropes and medicine balls.
No matter who you’re training, pay attention to how your clients perform, recover, and respond during sessions. Adjust sets, reps, and exercise selection based on performance and feedback. Help them set realistic goals and find ways to help them see their progress even if it’s not immediately physically apparent.
Grow Your Clients’ Trust
Know this: Clients trust trainers who stay observant and flexible. If your clients notice that you’re paying attention to both the good and the bad of their workouts, they’re more likely to trust you and your process. Keep records of their progress and use them to guide program updates. These records can also be a powerful visual tool to show your clients to help them see their own progress.
Be honest with your clients. Helping them understand how their body type influences their progress can go a long way. Rather than selling them on unrealistic promises, teach them to excel with what they have. Meet your clients where they are, use their natural strengths, and help them reach beyond their body type.
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