The Complete Guide to a Mesomorph Body Workout

You can't choose your body type, but understanding it can help you optimize your fitness routine. People with the body type known as mesomorph 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. This guide explores the best workout strategies for mesomorphs.

"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," says Jessica Medlin, a personal trainer certified by the American Council on Exercise (ACE) and healthy living manager at the Woodfin YMCA in Asheville, North Carolina.

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.

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," says Gagliardi.

Mesomorphs often start out with a greater amount of muscle mass than other body types, says Gagliardi.

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.

In general, weight loads should be moderate to heavy with minimal rest between sets — about 60 to 90 seconds.

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," says Gagliardi. 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, he says.

"The idea is to determine which mode of cardio makes sense to do on which days based on your weight lifting schedule," says Gagliardi.

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, he says.

"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," says Gagliardi.

HIIT Training for Mesomorphs

"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," says Medlin.

Flexibility training is important for all body types, including mesomorphs, says Gagliardi.

Mesomorphs often have tight hips, IT (iliotibial) bands, chest, hips, and glutes, says Medlin. She makes sure that her clients prepare their muscles before working out with dynamic stretches.

"Dynamic stretches and movements can also be used at the end of a workout to gradually return the body to resting conditions," says Gagliardi.

Static stretching is often part of the cooldown process. "I only do static stretching at the end of a workout with a client," says Medlin.

"Regardless of body type, what you are eating is just as important as how much you are eating," says Gagliardi.

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, he says.

"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," says Gagliardi.

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, says Gagliardi. If that's a challenge, starting at 30 grams of protein per meal is a good goal, says Medlin.

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.

It's important to work with your trainer or dietitian to make sure that you are eating a balanced diet that supports your goals, says Gagliardi.

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, according to Gagliardi:

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, Gagliardi says. "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," he says.

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," says Gagliardi.

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, he says.

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," says Gagliardi.

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," he says.

The most common mistake Medlin sees 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," she says.

• Understanding your body type, like mesomorph, can help you tailor your workout and nutrition plans to achieve fitness goals more effectively, but your interests and goals should always take precedence over body type alone.
• Mesomorphs can benefit from a mix of strength training (three or four times per week), cardio, and flexibility exercises like dynamic stretching to enhance muscle definition and prevent injury.
• Proper nutrition is crucial for mesomorphs. Adequate protein, complex carbohydrates, and healthy fats support muscle growth and energy levels. Working with a professional can help ensure that your diet aligns with your fitness goals.
• While body type can guide your training, it's important to stay focused on your specific needs, whether for muscle gain, endurance, or general health. Always listen to your body and adjust your routine as needed.