How to Build a Workout Plan for Different Body Types

If there’s one truth all gym-goers agree on, it’s that fitness is not a one-size-fits-all approach. Building a workout plan based on what’s trending may not generate the same results as you had hoped for. That’s because each person carries a unique genetic makeup, metabolism, and muscle distribution. Understanding your body type can help you plan a better regimen.

If you fail to plan, you’re planning to fail. This saying rings true when it comes to staying in shape. Think of your workout program as a roadmap, guiding you through your fitness journey. Not only does it help optimize your time at the gym, but it also ensures you’re on the right track. Without a clear strategy, you’ll risk overworking (or underworking) your body.

Designing a workout guide may seem complicated for novices. Michelle Roots, a certified strength and conditioning coach, recommends breaking down the process by deciding how many days a week you can commit to working out. From there, select the types of exercise. For example, Mondays are for upper-body workouts, Wednesdays are for cardio, and Fridays are for lower-body training.

Build a workout plan that activates every major muscle group – legs, glutes, shoulders, chest, back, arms, core, and abs. If you’re not sure which movements suit your preferences and goals, learning about your body types can be a great starting point.

The three main body types – ectomorph, mesomorph, and endomorph – respond differently to various workouts. To help you create a fitness routine tailored to your specific build, follow these tips from certified personal trainers.

Ectomorphs typically have a slender figure and a high metabolic rate. This body type tends to burn off more calories than it stores, which makes it difficult to grow muscle mass.

According to Joanna Soh, a fitness and nutrition coach, hard gainers like ectomorphs can benefit from strength training with heavy weights. Compound movements such as squats, bench presses, deadlifts, and pull-ups effectively stimulate muscle hypertrophy (a.k.a. muscle cell growth) by working multiple muscle groups simultaneously.

Rest days are crucial when building muscle. Soh advises doing strength training three to four times weekly on every alternate day. Since bulking up is the goal for ectomorphs, do light-intensity cardio sessions as warm-ups to help boost your stamina.

The endomorph type has wide hips, a round midsection, and a bigger bone structure – the opposite of the ectomorph. If you fall under this category, it doesn’t mean you’re obese or unhealthy, that's just how you're built. Advantages include greater strength and endurance due to a naturally high body fat percentage.

Celebrity fitness trainer Phil Catudal wrote in his book Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type that endomorphs have the potential to follow and build a workout plan like pro athletes. However, daily cardio exercises are a must for shedding fat and keeping your heart rate elevated. Once you’ve hit your stride, add in HIIT sessions and weight training to sculpt your muscles.

Last, Catudal explains that endomorphic bodies respond well to isolation exercises. Movements like bicep curls, calf raises, and crunches that target a specific muscle group will likely give you better results.

Mesomorphs are lucky because they’re naturally muscular and capable of losing or gaining weight easily. The challenge is maintaining that lean physique while challenging your body. Getting used to the same old program will eventually lead to a plateau.

In her video, Joanna suggested altering between strength training and HIIT workouts. Remember to mix things up occasionally, to “trick” your muscles. For fun-seekers, use this as an opportunity to try out different sports.

Your workout is only as good as your recovery. Whether you’re the type to reward yourself with a relaxing massage or yummy snacks after the grind, a post-workout shower is non-negotiable.

FYI, free weights at the gym harbor 362 times more bacteria than a toilet seat. Safe to say, sanitizing your hands with Lifebuoy Antibacterial Handwash Total 10 post-workout is the way to go. Its signature Activ Silver+ formula has the power to protect you from harmful germs and help prevent infections.

Wash off all the sweat and grime from your workout in the shower with Lifebuoy Antibacterial Bodywash Total 10. It also has the unique Activ Silver+ technology that fights 99.9% of germs, as evidenced by lab tests on select bacteria. What’s more, its refillable packaging allows you to reduce plastic waste.

To keep you fresh all day long, even after a grueling exercise, apply Rexona Dry Serum Deodorant Sakura Radiance to your underarms. This fast-drying deo is formulated with Active Shield technology, offering 48-hour odor and sweat protection. Plus, it contains vitamins B3, C, and E to help brighten dark marks on your kili-kili.

Every body type has its pros and cons. So, take your time to build a workout plan that works for you. Above all, keep in mind that your fitness journey is entirely your own. Don’t be discouraged by setbacks or compare your gains to others. Progress, no matter how small, is a win.