Endomorph Workout
Endomorphs tend to have a naturally rounder physique, store fat easily and may struggle with a slower metabolism. The ideal workout for this body type focuses on fat-burning through cardio, strength training to build lean muscle, and flexibility exercises to improve mobility.
Consistency and pairing workouts with a balanced diet are key to achieving long-term fitness goals. By combining patience and a strategic approach, endomorphs can transform their health and performance effectively.
What exactly Is The Endomorph Body Type?
Endomorphs are one of three basic somatotypes (or body types), ectomorphs, and mesomorphs.
Compared to mesomorphs and ectomorphs, endomorphs may have a harder time losing weight and gain it more readily. Endomorphs may need to concentrate more on calorie control and regular exercise to maintain weight because of their slower metabolism, which is another major rationale.
What characteristics are common among endomorph body types?
There are a few essential traits that distinguish endomorph body types. This includes:
Endomorphs often have a higher percentage of body fat than ectomorphs and mesomorphs, making it more difficult to shed weight quickly.
Endomorphs’ bones are often bigger, contributing to their overall heavier and more substantial build.
Endomorphs tend to gain weight quickly and develop fat storage, even with relatively moderate increases in calorie consumption.
Weight loss difficulty: Compared to people with other body types, endomorphs frequently have a harder time losing weight because of their slower metabolism. They might need to be more conscientious about their food and exercise regimens to reach their intended weight loss objectives.
Having trouble gaining lean muscle: Endomorphs may have a tougher time getting a lean, defined body than mesomorphs, but they can still gain muscle with the right exercises.
The propensity for specific health problems: Endomorphs may be more susceptible to diseases including metabolic syndrome, diabetes, and heart disease that are linked to increased body fat levels. Maintaining a healthy lifestyle and controlling weight are especially crucial for lowering these risks.
Advantages of an Endomorph Diet and Exercise Program:
Eating and exercising based on your body type may have some advantages, but don’t count on any miracles. Regular exercise and a generally healthy diet are beneficial to everyone.
Modify the composition of your body
Because of their increased body weight, endomorphs are more prone to acquire weight and find it difficult to shed it. You can change your body composition by gaining muscle and shedding fat if you can deal with these problems.
Encourage Weight Loss
The same is true for maintaining and losing weight. People who are endomorphs often acquire weight quickly and then lose it gradually. Making some changes to your diet and exercise routine can help you lose weight or keep it off.
Boost Your Health
Endomorphs who have impaired insulin sensitivity are more susceptible to blood sugar increases and all of the health issues that follow. You are more likely to develop type II diabetes, metabolic syndrome, and other long-term health issues if your body is unable to effectively regulate sugar. By controlling this problem, you can reduce your risk of developing chronic illness and significantly enhance your long-term health.
Endomorph workouts:
These are the ideal exercises to incorporate into your regimen if you have an endomorph body type. For each of the following exercises, try to complete two to four sets of 12 to 15 repetitions.
You will need some weights for the majority of these workouts; these are the top adjustable dumbbells for at-home weightlifting.
Cardiovascular Workouts
Moderate-intensity cardio: Exercises that don’t place undue strain on joints, such as elliptical use, swimming, cycling, and brisk walking, can help burn calories and enhance cardiovascular health.
Interval training: To burn calories more quickly, high-intensity interval training, or HIIT, may be useful. You can increase your metabolism and level of fitness by alternating high-intensity workouts with rest or low-intensity recovery times.
Strength Training
Make compound exercises a priority for your strength training, including:
- Squats
- Deadlifts
- Lunges
- Bench presses
- Rows
- Overhead presses
Squats

This maneuver can be performed with a barbell or a dumbbell on either shoulder.
Arrange your feet at shoulder-width while standing properly. Lower yourself into a squat position by pushing your hips back and bending your knees while maintaining an engaged core and a flat back. Bring your thighs down to a minimum of symmetrically to the floor. Then, push up through the heels to go back to standing.
Deadlifts

Position the bar directly towards the front of your shins while maintaining a shoulder-width distance between your feet. Maintaining a flat back and using your core, push your hips back, bend your knees slightly, and lean forward. Your back and neck should line up as well. Secure this object with your hands slightly apart from your legs, the palms pointing to you.
Bring the bar up with you as you drive up to standing, pushing through your feet. Once you’re upright, squeeze your glutes while maintaining a straight arm position. After that, maintain the bar close to your legs as you drop it back to the floor by bending your knees and pushing your hips back.
Lunges

You can hold a dumbbell on each shoulder, a barbell over your upper back, or a heavier dumbbell near your chest with both hands for this exercise. Stand upright, maintain a flat back, and focus directly ahead. Lower yourself after bending at the knee and taking a large stride forward with your left leg. Your front knee shouldn’t be farther forward than your front left toe, and your back right knee should be slightly elevated above the floor. Next, repeat with the opposite leg.
Bench Press
The exercise includes laying back on a level bench with your both feet flat on the floor and holding a barbell approximately above the level of your shoulders with your hands somewhat wider than shoulder-width apart. For this maneuver, you might require a rack or a spotter, particularly if you’re utilizing a heavyweight.
With your core engaged, lesser the device to your chest. After pausing, gradually raise the bar again. Keep your hips on the bench during this exercise, and try not to arch your back since this might cause injury.
The Shoulder Press

With your palms facing forward, hold a dumbbell by each shoulder while you stand erect (or sit erect on a bench). To achieve an angle of ninety degrees, you ought to extend your elbows.
Raise your arms and press the dumbbells overhead while maintaining an active core and back. After that, gradually put the dumbbells back in the beginning position.
Mobility and Flexibility in the Workplace
For anyone who wants to increase their general mobility and flexibility, these workouts are perfect.
Stretching: To increase range of motion and flexibility, do static stretching exercises. This will help you avoid injuries and move better overall.
Yoga or Pilates: Endomorphs who want to enhance their posture, mobility, and general fitness may find that yoga or pilates, which emphasize strength, flexibility, and body awareness, are helpful. Check out our pilates and yoga courses.
Does an Endomorph Diet and Exercise Pose Any Risks?
It’s crucial to keep in mind that if you believe your body type defines you, it can be simple to concede defeat. Somatotype, or body type, was first proposed by Dr. W.H. Sheldon in the 1940s. He propagated the notion that your somatotype defined you forever and could not be altered.
Dr. Sheldon asserts that endomorphs are characterized by soft, spherical bodies and greater body fat percentages. This is an old and unproven concept. Although determining one’s body type can be helpful, there is no hard-and-fast guideline to follow. You can alter your body composition and enhance your health by making the right dietary and activity adjustments.
FAQs
How may endomorphs benefit from exercise?
Exercise two or three times a week for a maximum of 30 minutes. SST, or steady-state training: These are extended periods of regular moderate-to-low-intensity physical activity. Swimming, running, and walking are all excellent SST workouts.
How do endomorphs reduce their body weight?
An endomorph must be able to balance macros. Eat more protein and less carbohydrates. Gaining muscle increases metabolism and aids with weight loss. Lean protein sources such as lean beef, poultry, fish, and certain plant-based proteins should account for at least 35% of your daily caloric intake.
Is it better for endomorphs to lift light or heavy?
To maintain a lower level of body fat, endomorphs should continue their cardio workout. Lifting big weights with a low rep range of 4-6 will be enjoyable for endomorphs who are content to gain weight. They will take pleasure in common strongman and powerlifting exercises like farmer’s walks, squats, and deadlifts.
Is the endomorph the worst sort of body?
There are benefits to being an endomorph. Endomorphs have broad, thick bones and may readily gain muscle through the right diet and exercise. Being muscular and well-built has several benefits, particularly in sports.
Which type of exercise is ideal for endomorphs?
Moderate-intensity cardio: Exercises that don’t place undue strain on joints, such as elliptical use, swimming, cycling, and brisk walking, can help burn calories and enhance cardiovascular health.
Do endomorphs benefit from squats?
By burning more calories per activity than single-joint exercises (such as triceps presses, biceps curls, etc.), compound exercises (such as squats, bench presses, and deadlifts) can help you get more for your money.
References
- Huizen, J. (2023, September 28). What to know about the endomorph diet. https://www.medicalnewstoday.com/articles/325577#summary
- Endomorph Body Type Workout and Diet Guide | ISSA. (n.d.). https://www.issaonline.com/blog/post/endomorph-body-type-workout-and-diet-guide
- The Endomorph Body Type: Exercises & Workouts. (2024, June 13). PureGym. https://www.puregym.com/blog/endomorph-body-type/
- Gornall, L. (2022, April 11). Do you hold on to body fat? Give these exercises a try. Tom’s Guide. https://www.tomsguide.com/news/the-best-exercises-for-people-with-an-endomorph-body-type