20 November 2020

Female Body Types: Best Workout Plan for Your Shape

Did you know that there are three main body types, and by understanding yours, you can achieve much better results from your workout plan? This article will reveal the three types of body shapes, how to know your body type, and the best exercises to support you.

Types of Female Body Shapes

The three body types are endomorph, ectomorph, and mesomorph. Although you absolutely do have control over the way you look, and your type may shift over time depending on your nutrition and workout routine, you will naturally fit more closely into one category. Let's study each type individually and explore their characteristics.


Endomorph body types tend to gain weight easily and quickly if they lose focus on their diet and exercise regime. They also find it more challenging to lose weight. Their natural body shape is a wide ribcage and hips, and they tend to be shorter and stockier than the other two groups.

Endomorphs gain significant muscle mass when they train, more than the other body types, but it is often accompanied by fat gain. Endomorphs need to focus on minimizing body fat, especially around the abdomen area where fat gain is most dangerous.


A slim, willowy frame typifies ectomorph body types. They struggle to gain weight, whether muscle or body fat. Ectomorphs are the 'hardgainers' of the fitness world, meaning they usually need to train much harder to see muscle gains than the other two types.

The ectomorph body shape is slender, lean, and long-limbed. They usually have tight abs, slim calves, and upper arms and can eat a remarkable amount without looking like they have gained weight.


Mesomorphs have the best of both of the other two body types. Their frame is usually wider at the top around the shoulders, slim at the waist, narrow hips. The mesomorph body type gains muscle and burns fat quickly and finds staying fit and in shape much more effortless.

The primary focus of mesomorphs is not becoming complacent. As their shape is more easily maintained, they can fall into the trap of becoming lazy with their nutrition and fitness. Mesomorphs need to remember that outer appearance is not always a perfect indicator of inner health.

Female body types

How to Know Your Body Type

So how do you know which body type you are? From reading the descriptions above, you should have a pretty good idea of what category best describes you. If you are still not sure, review the following characteristics to clarify your body type.

Endomorph Characteristics

  1. Pear-shaped, tendency to store fat around the middle and hips.
  2. Hips wider than clavicles, wide ribcage.
  3. Short limbs with thick joints.
  4. Gains muscle and fat quickly, loses fat slowly.

Ectomorph Characteristics

  1. Naturally lean and thin.
  2. Narrow hips, ribcage, and clavicles.
  3. Long limbs with slender joints.
  4. Gains fat and muscle slowly.

Mesomorph Characteristics

  1. Muscular inverted triangle shape.
  2. Clavicles are broader than hips.
  3. Well-proportioned limbs with small joints.
  4. Gains muscle and burns fat quickly.

How to Exercise for Your Body Type

No matter what category you fall into, it is essential to remember that you control your health and shape. By choosing the best fitness routine for your body type, you can maximize your gifts and create a stunning silhouette.

Introducing the 30 Day Fitness App

The easiest way to exercise for your body type is to download the 30 Day Fitness app because as part of the onboarding process, the app asks you questions about your body and goals and tailors your fitness program accordingly. The program is weekly and automatically adjusts to your progress. It is the simplest way to work out for your body type. Additional benefits of using the 30 Day Fitness app include:

  • Saving you money on the cost of a gym membership or personal trainer.
  • Saving you time - the workouts take between 10-20 minutes.
  • Train anywhere, any time - at home, in the park, on vacation, the choice is yours.
  • Take on a 30-day challenge to target a specific body part or fitness goal.

Download the app

Best Exercises for Each Body Type

Let's review a simple workout plan for each body type you can expect to find inside the app.

Endomorph Sample Workout

Endomorphs need to train at a faster pace than the other two body types. They benefit from adding in more cardio with a moderate amount of resistance training. Ideally, an endomorph workout would consist of a continuous aerobic activity that also builds strength.

If you are an endomorph, try this short sequence, repeating each exercise for 60 seconds with a 30-second rest in between. Do three sets.

  1. High knees: Jog on the spot bringing your knees as high as you can for one minute.
  2. Squat jumps: With feet parallel and hip-width apart, bend the knees to lower into a squat. Drive through the heels to come up into an explosive jump, landing softly in the starting position.
  3. Russian twists: Sit on the floor and bend your knees. Lift your feet off the floor and engage your core muscles as you twist your torso from side to side.

Ectomorph Sample Workout

Ectomorphs should go easy on the cardio and focus more on strength training to build healthy muscle. If you are an ectomorph, try the following workout. Perform each exercise for 60 seconds, rest for 30 seconds, and complete three sets.

  1. Leg raises: Lay on your back and extend your legs. Have your arms on the floor by your sides, palms down. Lift your legs slowly to 45 degrees and lower with control, keeping the feet off the ground for the entire exercise.
  2. Squats: Stand with feet parallel and hip-width apart, bend the knees to lower into a squat, as if you were sitting back into a chair. Come down until your thighs are parallel with the floor and keep your chest raised. Drive through the heels and squeeze the glutes to come back to the starting position.
  3. Push-ups: Come into a high plank position balancing on your toes or knees. Bend the elbows to lower your upper body towards the ground and push back to the starting position.

Mesomorph Sample Workout

Mesomorphs benefit from an even mix of cardio and resistance training. HIIT style workouts suit mesomorphs. If you are a mesomorph, try this exercise routine. Repeat each exercise for 60 seconds and take a 30-second rest in between. Do three sets.

  1. Jumping jacks: Stand with feet together, arms by your sides. Jump and take the feet wide and raise the arms sideways to shoulder height. Come back to the starting position.
  2. Lunge kicks: Stand with feet hip-width apart. Kick the right leg out in front of you as high as possible and then bring it back behind you and bend the left knee to come into a reverse lunge. Push through the left foot to return to the starting position. Repeat on the same leg for 30 seconds before switching to the opposite side.
  3. Burpees: Stand with feet hip-width apart. Squat to the floor and plant the palms shoulder-width apart. Jump your feet behind you to a push-up position. Do a push-up and jump the feet back to the squat position. Drive through the heels to explosively jump off the floor and land softly back in the starting position.

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Final Thoughts

If you would like expert guidance on the best exercises for your body type, give the 30 Day Fitness app a try. The workouts have been designed by professional personal trainers and are visually demonstrated to ensure you perform them safely and effectively. It doesn't matter which body type you have; the app will create your perfect workout so that you can smash your shape and fitness goals.

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