Sven Wombwell
Article by: Sven Wombwell
Estimated 11 minutes read

Have you ever heard the saying, "There's no one-size-fits-all?" That's especially true regarding our bodies - and that's why there are so many different male body types.

In this post, we'll take a closer look at them so you can understand how to meet your goals more quickly - and effectively. 

So, what are the different male body types? Let's take a closer look.

Ectomorph mesomorph and endomorph three men holding the dumbbell in gym

3 Body Types Male Characteristics

Do you ever look in the mirror and wonder what your body type is? Have you ever struggled to find the right clothes that fit your physique? If so, you're certainly not alone. 

In general, three main body types are widely recognized, though, of course, there are descriptors that can be used besides these three terms (like "dad bod" or "muscular male" body types). 

These, though, are the most commonly cited;


The term "ectomorph" was introduced by psychologist William Sheldon in the 1940s. Sheldon believed that a person's body type was linked to personality and temperament. Ectomorphs were described as being introverted, anxious, and sensitive. While this theory has since been debunked, the term "ectomorph" remains a commonly recognized body type (as do the other two body types we'll tell you about momentarily, endomorphs and mesomorphs). 

Ectomorphs are generally characterized by their slender frame, narrow shoulders, hips, and chest. They have a low body fat percentage and often have difficulty putting on muscle mass. Ectomorphs tend to have a fast metabolism, meaning they burn through calories quickly. This can make it difficult for them to gain weight, but they can eat more without putting on as much body fat.

A famous example of an ectomorph is marathon runner Eliud Kipchoge. He has a lean, muscular build with a low body fat percentage. 


The mesomorph is often considered the ideal male physique. This body type is characterized by a well-proportioned and muscular build with broad shoulders, a narrow waist, and a square jawline. Mesomorphs are often athletic and can easily build muscle and lose fat with exercise. 

One of the advantages of being a mesomorph is that they can build muscle mass quickly. This is due to their body's natural ability to metabolize food and turn it into energy. In addition, mesomorphs often have a naturally high metabolism, which means they burn calories and fat more quickly than other body types. 

This can make it easier for mesomorphs to maintain a healthy weight and stay in shape without putting in as much effort as other body types. 

However, one disadvantage of being a mesomorph is that they may struggle to stay lean if they are not careful with their diet and exercise routine. Since they can build muscle easily, mesomorphs may also gain weight easily if they are not careful. 

Also, mesomorphs may tend to rely too much on their natural athleticism and strength, which can lead to injury if they don't properly warm up or stretch before physical activity. 

While mesomorphs are often associated with sports and athleticism, many famous examples of mesomorphs have excelled in other fields. One well-known example is Dwayne "The Rock" Johnson, who made a name for himself as a wrestler but has also had a successful career as an actor. 


Soft and round bodies, with a higher percentage of body fat than muscle mass, characterize endomorphs. These men usually store fat in their midsections, hips, and thighs, making them appear bulky and clumsy. Some common traits of male endomorphs include a slow metabolism, a tendency towards weight gain, a larger frame, and a round face. 

One of the advantages of having an endomorph body type is that individuals with this shape tend to have a higher bone density, which makes them less prone to bone fractures and osteoporosis. 

Also, endomorphs store fat in subcutaneous levels, which is less harmful than visceral fat (fat around the organs). This is thought to be a protective mechanism of the body to store excess calories for energy under extreme conditions. 

That said, one of the biggest disadvantages of the endomorph body type is the increased risk of developing obesity and associated health problems such as diabetes, high blood pressure, and coronary artery disease. 

The body's slow metabolism can make it difficult for endomorphs to lose weight, leading to a vicious cycle of weight gain and a higher risk of chronic diseases. 

One example of an endomorph is George Costanza from Seinfeld. Portrayed by actor Jason Alexander, this character is portrayed as lazy and lacking in self-discipline, a stereotype often associated with endomorphs (though, of course, it's not necessarily true).

Types of Body Shapes Male Clothing Tends to Follow

While most people are familiar with the classic endomorph, mesomorph, and ectomorph classifications described above, there are countless other ways to categorize body types. 

For example, the rectangular body shape is characterized by a lean, long build lacking a defined waistline. Men with this body shape typically have broad shoulders, narrow hips, and a flat butt. 

If you have a rounder midsection with no defined waist, you probably fit into the oval body shape category. Men with oval bodies have wider waists than their hips or shoulders. 

Men with larger hips and thighs than their shoulders and chest are categorized as having a triangle body shape. In contrast, an inverted triangle body shape is characterized by a broad upper body and a relatively narrower lower body. Men with a V-shaped or broad-shoulder frame fall under this category. 

There are even men who describe themselves as having a "trapezoid" shape. These guys have relatively balanced measurements, with shoulders and chest being the largest proportions of the body. Vertical drop lines on the body run straight all the way from the shoulders to the hips.

Understanding Your Body Type

Our bodies are unique, and the way we carry weight, build muscle and react to various diets and exercises can vary significantly from person to person. 

First and foremost, understanding your body type will help you set realistic goals. We're bombarded daily with images of the "perfect" body, and it can be tempting to strive for a body type that isn't possible for us. But when you know your body type, you can set goals that are achievable and within your reach. This can drastically increase your chances of success and boost your motivation. 

Knowing your body type can also help you stay healthy and avoid injury. When you engage in exercises and diets that don't align with your body type, you run the risk of injuring yourself or developing long-term health issues. 

For example, someone with an endomorph body type (a body type that tends to store more fat) may benefit more from a diet that focuses on reducing calorie intake. 

Identifying Your Body Type

So, how do you go about identifying your body type? While body type classification can be somewhat subjective, most experts agree that there are three main body types: ectomorph, mesomorph, and endomorph, as described above. You can often figure out what body type you have just by looking at the descriptions we used above. 

That said, there will always be some overlap between these categories, and body type classification can vary depending on who you ask. However, these generalizations can provide a good starting point for understanding your body type. 

There are even several body type tests available online. These tests typically ask you a series of questions about your body shape, weight, and muscle mass to help identify your body type. While these tests should be taken with a grain of salt, they can be a helpful starting point for tailoring your fitness and nutrition routines. 

Seeking Professional Guidance

Working with a personal trainer or nutritionist can also help you identify your body type and develop a tailored plan. They'll help you learn more about your specific body type and provide guidance on how to best work with it. Similarly, it's wise to team up with a doctor, like the ones at Male Excel, to find out if any other factors might impede your fitness goals. 

High protein foods for achieving ideal male body type diet exercise fitness

Achieving Ideal Male Body Types

When it comes to achieving the ideal male body type, there are a lot of misconceptions and myths out there. Many men strive to look like the muscular, chiseled models they see in magazines, but the truth is that there is no one-size-fits-all approach to achieving the perfect physique. It's all subjective. 

With that said, some key factors can help men of all body types get closer to their ideal form. 

Set Realistic Goals

One of the most important things to keep in mind is the importance of setting realistic goals. While having high aspirations is excellent, setting unattainable standards for yourself can lead to disappointment, frustration, and even injury.

Consistency is Key

Remember, consistency is key. This means keeping up a regular exercise routine and sticking to a healthy, balanced diet. 

Tailored Approach for Each Body Type

Moreover, each body type requires its unique approach to exercise and nutrition. Here are some very general tips for each of the three main body types:

  • Ectomorphs - Ectomorphs are typically lean and have difficulty putting on muscle mass. If you're an ectomorph, focus on strength training exercises that target multiple muscle groups, such as squats, deadlifts, bench presses, and pull-ups. Make sure to eat plenty of protein to support muscle growth, and consider adding in healthy fats and carbs to fuel your workouts.
  • Mesomorphs - Mesomorphs are naturally muscular and athletic and tend to have an easier time building muscle mass. Cardiovascular exercise and weight training can help keep the body lean and toned for mesomorphs. Stick to a clean, balanced diet with plenty of lean protein, complex carbs, and healthy fats.
  • Endomorphs - Endomorphs tend to carry more body fat, particularly around the midsection. Endomorphs should focus on high-intensity interval training (HIIT) workouts that combine cardio and strength training to achieve a more toned, lean physique. Eat a balanced diet that emphasizes protein, complex carbs, and fiber and aim to keep calories in check to promote fat loss.

Personalized Approaches

Again, remember that there is no one-size-fits-all approach to nutrition and exercise - what works for one person may not work for another. That's why experimenting with different routines and techniques and finding what works best for your body is critical.

Regardless of your approach, be sure to give your body time to repair and recover after workouts, so schedule rest days and prioritize sleep. 

The same goes for rest and recovery during workouts. Pushing yourself too hard in the gym can lead to injury and burnout. Listen to your body and give yourself enough time to recover between workouts.

Also, don't skimp on nutrition. Eating a balanced diet is crucial for building muscle and burning fat. Ensure you eat enough protein, carbs, and healthy fats, and aim to stay within your daily calorie needs.

And finally, try not to compare yourself to others. Remember, everyone's body is different. Getting stuck in the comparison trap is a fast track to frustration and disappointment and can even be detrimental to your mental health in the long term. 

Final Thoughts

From ectomorphs to endomorphs and everything in between, it's safe to say that there's no one body type out there. However, knowing your body type (at least, more or less!) can be a real game-changer when optimizing your workouts and nutrition.

Whether you're striving to bulk up or slim down, take some time to analyze your body type and tailor your approach accordingly. 

And if you're struggling with low testosterone levels or issues with other hormones that might be affecting your weight loss and fitness goals, be sure to check in with Male Excel. Our personalized treatment plans have helped countless men regain their vitality, confidence, and peak performance. 

Don't settle for less. Take control of your health and contact us today to learn more about TRT and ED treatment options.

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