Your Body Type Could Be Sabotaging Your Workouts — Expert Shows The Fix

Have you ever felt like you're doing everything right with your workouts but still not seeing results? You're not alone. Countless people struggle with exercise programs that simply weren't designed for their body type. "We are all created different but just as beautiful," says Joanna Soh, a certified Personal Trainer (ACE) and Nutrition Coach with over 3 million YouTube subscribers. With her Masters in Mental Health and over a decade in the fitness industry, she's discovered why some workout programs fail — and how to fix them by understanding your unique body type.

Why Your Body Type Matters More Than You Think

"With dedication to your training and eating right, you can get closer to your goals," Joanna explains in her post. "But your daily exercise, diet, habits, lifestyle and even metabolic changes through pregnancy or menopause can skew your body type." Understanding where you fit among the three main body types is crucial for success:

Ectomorph (Banana/Ruler Type)

Ectomorphs have a lean, slender build with long limbs and a fast metabolism. They typically have small frames with narrow shoulders and hips, thin bones, and less muscle mass compared to other body types. Due to their high metabolic rate, ectomorphs often struggle to gain weight or build muscle, no matter their diet or exercise routine.

While they may appear naturally thin, this doesn't always mean they're healthy or fit. Ectomorphs need a balanced diet and exercise plan to stay healthy and potentially increase muscle mass. Dr. Eric Berg, a health educator, explains, "Ectomorphs have a fast metabolism and burn calories quickly, explaining why this body type loses weight easily." This highlights the unique metabolic traits of ectomorphs and the need for tailored diet and exercise plans.

Think: Zendaya, Taylor Swift, Cameron Diaz

Quick Checklist:

• Naturally thin frame with long limbs
• Narrow shoulders and hips
• Difficulty gaining weight or muscle
• Small joints and lean muscle mass
• Fast metabolism
• Usually above-average height.

Mesomorph (Hourglass/Athletic Type)

“As a mesomorph, you're blessed with a naturally athletic build. The mesomorph body type is athletic, muscular, and strong. A mesomorph body type will appear fat and contain muscle mass easily. However, it's crucial to understand that body types aren't set in stone. One common myth is that body types can't be changed. They can. Your body is constantly changing, influenced by lifestyle, diet, sleep, and exercise,” saysKim Shapira, M.S., R.D., Celebrity Dietitian, Nutritional Therapist, and Author.

Think: Jennifer Lopez, Halle Berry, Jessica Biel

Quick Checklist:

• Athletic, muscular build
• Broad shoulders that match hip width
• Gains and loses weight evenly
• Responds quickly to exercise
• Medium-sized bone structure
• Naturally strong and toned.

Endomorph (Apple/Pear Type)

The pear body type is characterized by specific features that differentiate it from other body shapes.

Upper Body: Individuals with a pear shape tend to have shoulders that are narrower than their hips.

Midsection: A pear-shaped body often includes a well-defined waist, creating an hourglass appearance. The bust is typically smaller in proportion to the hips.

Lower Body: The distinguishing feature of the pear shape is a wider lower body, including hips and thighs. The buttocks may be fuller and more rounded.

“If you imagine the shape of a pear fruit — wider at the bottom and narrower at the top — that's the basic idea of a pear body shape. It's different from other body shapes like ectomorphs (with balanced shoulders and hips), ectomorph (more straight up and down). The pear shape is characterized by its distinct proportions, with more emphasis on the lower body,” says Arabella Featherstone, a Fitness Trainer, Coach & Nutrition Expert.

Think: Kim Kardashian, Jennifer Hudson, Beyoncé

Quick Checklist:

• Softer, curvier figure
• Wider hips than shoulders
• Gains muscle easily but also stores fat readily
• Slower metabolism
• Shorter limbs with sturdy bone structure
• Usually shorter to medium height.

Stop Fighting Your Natural Build

"If you have been eating well and exercising, but you're not getting the results you're looking for, then perhaps you are not doing it correctly according to your body type," Joanna advises. Understanding your type helps you stop fighting against your genetics and start working with them.

The Ectomorph Solution: Building and Maintaining Muscle

For ectomorphs, who seem to eat endlessly without gaining weight, Joanna recommends a specific approach: "We want to focus on resistance training and limit cardio." She explains that the key is lifting heavy weights for 6-10 reps with longer rest periods, focusing on compound movements like squats, lunges, and bench presses.

Fueling the Ectomorph Body

"Your body tends to burn off energy really fast," Joanna explains to ectomorphs. "Low carb fat loss diets are not for you." Instead, she recommends eating every 2-4 hours because "you need to keep fueling your engine." The ideal split should be 50% carbs, 30% protein, and 20% fat, with 700-1000 more calories than maintenance level.

The Mesomorph Advantage: Balance is Key

"Count yourself lucky," Joanna tells mesomorphs. "You are considered to have the good genes because you have an efficient metabolism." This natural advantage means mesomorphs can build muscle and lose fat more easily than other types.

Maximizing Mesomorph Results

Joanna warns mesomorphs about common mistakes: "You will lose muscle mass if you are too focused on endurance conditioning and you can gain excess fat if you only perform heavy resistance training." The solution? A varied approach combining "moderate to heavy strength training three to four times weekly and mix it up with HIIT workouts as your cardio two to three times weekly."

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The Endomorph Strategy: Working With Your Body

"If you are thinking that you are destined to be overweight right now, this is absolutely not true," Joanna emphasizes. "You can change your body by changing your lifestyle. If your metabolism is sluggish, you need to eat the right food to fire up your metabolism."

Endomorph Training: The Right Way

For endomorphs, success comes from smart training: "Your aim is to complete more work in less time. That means shorter rest periods because we want to keep your heart rate elevated throughout the majority of a session." Joanna notes that endomorphs have natural advantages too: "Your muscles are strong, especially your lower body, so you can really lift."

The Endomorph Diet Solution

"You tend to be more insulin resistant and have a lower carbohydrate tolerance," Joanna explains. Her solution? "The best method is to avoid high carb or starchy carb foods outside of the workout window." Focus on "protein, healthy fats and vegetables" throughout the day, saving carbs for post-workout meals.

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Your Path to Success

"There is no one simple solution to achieving your health and fitness goal," Joanna reminds us. Success comes from understanding your body type and working with it, not against it. "It is not an overnight transformation, not even a few weeks. It will take months and even years," she explains, but adds encouragingly, "fitness is for life. There's no deadline to it."

The key to stopping your body type from sabotaging your workouts is understanding how to work with it, not against it. As Joanna says, "It's all about being consistent with your workouts, eating a clean and well-balanced diet, managing your stress levels, and just trusting the process." Start by identifying your body type, then follow the specific training and nutrition guidelines that work best for you. Your body type doesn't have to be a barrier to success — it can be your blueprint for it. d if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.