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Exercise Tips For Mesomorph Body Type & Common Mistakes To Avoid If You Have Mesomorph Body Type

“Each body type is beautiful. It is about being comfortable with what you have and rocking with it.” Different bodies are of different shapes and sizes. One is said to have a mesomorph body type if they have a higher percentage of muscle than body fat. How to exercise if you have a mesomorph body type? Read below and discover by yourself.

What Is a Mesomorph Body Type?

Our body type is determined by several factors.(1) Genetics plays a crucial role; however, gender and ethnicity might also influence the body type of an individual. People with mesomorph body types might not have much trouble losing or gaining weight. It is explained that mesomorph bodies tend to have a medium frame. People with mesomorph bodies might easily develop muscles and have more muscle than fat in their bodies.(2)

Mesomorph bodies might be described as rectangular with an upright posture. Usually, mesomorphs are solid, and not underweight or overweight. Some other characteristics of mesomorph body types could be muscular chest and shoulders, large heart, square-shaped head, muscular arms, and legs.

How To Exercise If You Have a Mesomorph Body Type?

Exercises To Do If You Have A Mesomorph Body Type:

  1. Prioritize Cardio Training or HIIT:

    For someone with a mesomorph body type, it requires consistent cardio sessions for achieving a lean physique and avoiding gaining too much fat. You should incorporate 30-45 minutes of cardiovascular exercises at least 3-5 times a week if you have a mesomorph body.

    Mesomorphs carrying less body fat can reduce their cardio sessions to twice a week. To get optimal results in lowering body fat, cardio interval training or HIIT/ High-intensity interval training is recommended 2-3 times a week, along with 2 sessions of steady-state cardio.

    As described by Harvard Health Publishing, the HIIT training method has shown effectiveness in reducing body fat and visceral fat.(3) Visceral fat is the type of adipose tissue that wraps around the internal organs.

  2. Go for Weight Training:

    People with Mesomorph body types are naturally strong as their muscles are dense and thick. To stimulate muscle growth, mesomorphs should lift moderate-to-heavy weights, with limited rest in between sets, at least 5 days a week.

    Perform 8-12 repetitions of 3-4 exercises for each muscle group. One needs to complete at least three sets of each exercise and rest for 30-90 seconds after each set.

    You can improve stamina and strength without building muscle mass if you switch up your weight training routine by using higher repetitions with lighter weights, by adding in body-weight exercises and circuit training.

Exercise Tips For Mesomorph Body Type:

The secret for a lean person with an ability to build muscle is to balance their training for staying fit without burning excess calories and losing muscle mass. Below are some tips on how to exercise if you have a mesomorph body type.

Moderate to Heavy Weights:

While resistance training, people with mesomorph body types should challenge themselves with moderate to heavyweights. As they are naturally muscular to start with, using lighter weights will not work.

Low to Average Reps:

While using heavier weights for weight training, you might require 6-8 reps to work your muscles. Try to do only low to average reps and not go more than 10 reps on average.

Changing up the Routine:

Mesomorphs have naturally athletic ability, and their bodies easily adapt to training routines and won’t be as challenged by following the same patterns 4-5 times in a row. So, it is recommended to change up the routine, like changing weights, sets, and types of workouts, that can keep your muscles growing and adapting over time.

Adequate Rest and Recovery:

Even if you know that you have a mesomorph body and case easily see the desired results from your training, you should not forget that your body requires rest and you should listen to your body and take adequate rest. Finding the appropriate supplement routine and amount of recovery could maximize your performance. You should take at least 2 days of rest a week.

Avoid These Common Exercising Mistakes If You Have Mesomorph Body Type:

Skipping Cardio:

Do not skip cardio workouts. It is essential to pay attention to cardio workouts along with weight training. You can consider interval sprints or HIIT, which will get your heart rate up and can also be done in a shorter period.

Not Going After Your Exercise Goals:

Do not let your body type define you. It might be true that if you have a mesomorph body type, you should follow some basic guidelines and workouts that would work for your body. So, do not restrict yourself from exercising. Go for your exercise goals.

Final Words:

Now that we are aware of some exercises and ways to exercise if you have the mesomorph body type, you should not simply lie on that couch rather get up and hit the gym. To create an appropriate fitness routine, you should make an appointment with a fitness professional and start working on it.

“Do not let your body type define you. Work on it, and see the change!”


Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:January 18, 2022

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