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Many who engage in strength training will eventually encounter the terms ectomorph, endomorph, and mesomorph. These three body types are intended to help us better understand our physical characteristics. However, the human body cannot be easily categorized into these types, as is often claimed.

The Sheldon Body Type Theory

The theory of body types traces back to American psychologist William Sheldon, who defined three main types in the 1940s: ectomorphs, endomorphs, and mesomorphs.

Ectomorphs

It is claimed that ectomorphs are slender, have long limbs, and exhibit low body fat and muscle mass. They are said to have a fast metabolism that makes it difficult for them to gain weight. Ectomorphs are often regarded as being well-suited for endurance sports such as running or cycling, as they have less weight to carry and often demonstrate higher performance in endurance activities.

Endomorphs

It is also claimed that endomorphs have a rounder body shape with more body fat and a wider hip structure. They are said to gain weight more easily, which indicates a slower metabolism. It is often asserted that endomorphs are better suited for strength and bodyweight exercises, as they generally possess greater muscle mass.

Mesomorphs

Mesomorphs are often seen as the "ideal" body type. They are claimed to have an athletic build with well-developed muscles and a medium body fat percentage. It is said that their physique allows them to quickly gain muscle mass while also losing fat. Mesomorphs are often considered versatile, as they can succeed in both endurance and strength sports.

Despite their popularity, Sheldon’s theory has not received scientific validation linking physical and psychological traits. The human body is too complex and individual to be categorized into such rigid types. Nevertheless, the myth persists to this day.

The Reality

The classification of body types has a lasting influence in the fitness and sports world. Many people believe they belong to a specific body type and derive assumptions about their athletic abilities from this belief. For instance, ectomorphs often think they are unsuitable for building muscle, while endomorphs believe they can never be slim.

However, the reality is different. Physical characteristics are primarily influenced by various factors, including diet, genetic predisposition, hormone levels, and lifestyle. Even a slender person can build significant muscle mass through targeted training and proper nutrition. But does this make them a mesomorph? No, because the categorization into body types is not a rigid template; rather, it is a rough guideline that does not reflect the diversity of human bodies.

There are numerous overweight individuals who have significantly lost weight through targeted nutrition and training. Do they then mutate from endomorph to ectomorph? Of course not. The body evolves, but the rigid classification of body types remains problematic and can hinder personal development.

The Myth of Softgainers and Hardgainers

Another widespread misconception regarding body types is the notion of softgainers and hardgainters. These terms attempt to describe individuals who supposedly have different efficiencies in building muscle mass. It is often assumed that hardgainters struggle to gain muscle, while softgainters find it easier.

However, there is no scientific basis for this either. While it may be true that some people find it easier to consume many calories, while others see this as a challenge, this has nothing to do with being a soft- or hardgainer.

If you believe you are a hardgainer because you aren’t gaining weight, you should increase your caloric intake. If you think you are already consuming many calories, it would be wise to track your food intake over several weeks. Often, it becomes clear that the caloric intake is insufficient to achieve the desired results. Everyone gains weight when they are in a caloric surplus.

Closing Words

So, regardless of your current body type, you can achieve anything with the right caloric intake and proper training. And I think that's fantastic!