What Is a Mesomorph Body Type? The Coveted Physique Explained 

What Is a Mesomorph Body Type? The Coveted Physique Explained 

Meet the mesomorphs—a group with naturally athletic and muscular builds that might make others envious. Indeed, they are frequently admired for their innate capacity to build muscle and maintain naturally strong, lean bodies effortlessly. But guess what? They’ve got their own set of challenges. What is a mesomorph body, though? How do you know if you are a mesomorph?

In this article, let’s focus on the mesomorph body type and explore its unique challenges. We aim to provide valuable insights into the mesomorphic fitness journey. Read on to learn more.

A shirtless muscular man in white pants tumbling on a big trunk under the clear blue skies.

What Is a Mesomorph Body Type? 

Mesomorphs naturally have an athletic and muscular physique with a high muscle-to-fat ratio. People with this body type possess traits that contribute to their physical strength and appealing appearance.

William Sheldon identified three body types: endomorphs, mesomorphs, and ectomorphs. According to Sheldon, Mesomorphs exhibit an active and assertive “somotonic” personality. In simpler terms, they are the go-getters and the movers.

The Perks of a Mesomorph Body Type

Are you curious about why the mesomorph body type is highly regarded? It’s like having a die-for body, and in this exploration, we’ll uncover the reasons behind the envy. 

  • Attractive Physical Attributes. Mesomorphs are inherently athletic and strong. Their bodies are naturally well-suited for physical activities, which makes them stand out in various sports. Since mesomorphs have a naturally well-proportioned and muscular physique, this makes them more attractive to many. 
  • Efficient Muscle-building ability. Mesomorphs have a cool and efficient muscle-building capability. It means they can sculpt and develop their physique with less effort, unlike other body types.
  • Loses Weight Easily Than Other Body Types. Mesomorphs experience a unique advantage when it comes to weight management. They can shed excess pounds relatively quickly! Now, who won’t get envious of this ability? Hence, it’s just easier for mesomorphs to have an overall well-proportioned and aesthetically pleasing physique in no time. 
  • Efficient Metabolism. Mesomorphs have an efficient metabolism. Hence, it is more manageable for them to maintain a good physique without requiring excessive effort to stay fit.
A woman in sports wear lifting a dumbbell while sitting on a bench at the gym.

Characteristics of the Muscle Fat Body Type Composition of Mesomorphs

What do people with mesomorph body types look like? What kind of muscle fat body type do they have? Mesomorphs are individuals with a body type characterized by a muscular and moderate frame. They typically have a low body fat percentage. Here are the characteristics of the muscle fat body type composition of mesomorphs:

  1. Physical Appearance
  • They naturally develop an athletic and muscular build.
  • They have well-defined muscles and a strong physique with broad shoulders.
  • They have muscular arms and legs.
  • They have a strong core.
  1. Moderate Frame Definition
  • They maintain a moderate frame. 
  • They strike a balance between the lean ectomorph and the softer endomorph.
  1. Even Weight Distribution.
  • They exhibit an even distribution of weight across their body.
  • They show a well-proportioned appearance.
  1. Low Body Fat Percentage:
    • They consistently uphold a low body fat percentage.
    • They show a lean and defined physique.
  2. High Muscle-to-Fat Ratio
    • They boast a high muscle-to-fat ratio.
    • They have a greater proportion of muscle mass compared to body fat.
A woman in athletic wear running over the concrete stairs.

Is There Such a Skinny Mesomorph?

Yes, individuals fitting the description of “skinny mesomorphs” do exist. They possess a mesomorph body type characterized by a naturally high muscle-to-fat ratio. Factors such as diet, exercise habits, metabolism, and genetics can influence leaner appearance.

Unlike the more conventional muscular mesomorph, these individuals may have a leaner and taller build. And they may have a faster metabolism and a harder body composition. While they retain the mesomorph’s ability to gain muscle and lose weight easily, their body fat distribution differs.

It’s important to acknowledge the fluidity of body types; many people exhibit characteristics of more than one category. For instance, a person might express traits from both Ectomorph and Mesomorph categories.

Three women in their gym attire sitting cross-legged on a yoga mat.

Is There Such an Overweight Mesomorph?

Yes, there can be individuals classified as “overweight mesomorphs.” Certain circumstances may lead to them being overweight.

Factors like diet and exercise play a crucial role. If a Mesomorph overeats or leads a sedentary lifestyle, they may easily gain extra fat. Despite having an efficient metabolism, overindulging in food can contribute to weight gain.

Note that muscle weight is heavier than fat tissues. Hence, a muscular mesomorph may have a higher weight due to muscle density. This does not necessarily indicate an unhealthy level of body fat.

What Is the Best Mesomorph Body Type Diet?

Exploring the best dietary approach for mesomorphs involves understanding how to fuel their active lifestyle and support muscle development. Of course, calorie intake is also part of crafting the best mesomorph body type diet.

There’s a lack of solid research providing specific macronutrient recommendations for mesomorphs or other body types. While general guidelines exist, they aren’t tailored to individual body types. In fact, it can vary based on individual factors such as activity level, fitness goals, and overall health. Here is a general dietary recommendation for mesomorphs:


Protein is essential for muscle repair, growth, and maintenance. It also plays a crucial role in various physiological functions, including enzyme production, immune system support, and hormone regulation.

  • Recommended Foods
    • Lean meats (chicken, turkey, lean beef)
    • Fish (salmon, tuna)
    • Eggs
    • Dairy products (Greek yogurt, cottage cheese)
    • Plant-based sources (tofu, legumes, quinoa)


Carbohydrates are the primary source of energy for the body. They fuel physical activity, support brain function, and spare protein for muscle preservation.

  • Recommended Foods
    • Whole grains (brown rice, quinoa, oats)
    • Fruits (berries, apples, bananas)
    • Vegetables (leafy greens, broccoli, sweet potatoes)
    • Legumes (beans, lentils)


Fats are essential for hormone production, cell membrane structure, and absorption of fat-soluble vitamins (A, D, E, K). They also provide a concentrated source of energy.

  • Recommended Foods
    • Healthy fats (avocado, nuts, seeds)
    • Fatty fish (salmon, mackerel)
    • Olive oil
    • Coconut oil
    • Flaxseeds
Two people eating a bowl of healthy meal with chopsticks.

Workout Ideas for Mesomorph Body Type Men 

Workout ideas for mesomorph body type men can include a combination of weight training and cardio exercises. Again, mesomorphs tend to build muscles easily, so weight training can help them develop their physique and increase strength. Here are some specific workout ideas for men with mesomorph body types.

  1. Weight Training. Engage in weightlifting sessions three to five times weekly with moderate to heavy weights. Make a diversified approach by exercising distinct muscle groups during each session.
  2. Cardiovascular Exercise. Incorporate at least three cardio workouts per week. You can alternate between High-Intensity Interval Training (HIIT) and moderate cardio like walking fast, jogging, or riding a bike.
  3. Plyometrics. Enhance power and explosiveness by incorporating plyometric exercises like jump squats, box jumps, and burpees into the routine.
  4. Functional Training. Elevate overall fitness and strength through the inclusion of functional exercises such as lunges, squats, and push-ups.
  5. Bodyweight Exercises. Incorporate bodyweight exercises like pull-ups, push-ups, and dips into the regimen to foster strength and muscle development.
A man sitting on a gym bench while holding two heavy dumbbells on his lap.

Workout Ideas for Mesomorph Body Type Female

Catering to the mesomorph body type female also requires an effective workout combination of weight training and cardio.

  1. Weight Training. It involves lifting weights to build and tone muscles, increase strength, and improve overall body composition. 
  2. High-Intensity Interval Training (HIIT)
    HIIT alternates between short bursts of intense activity and rest or low-intensity exercise periods. It’s effective for fat-burning and improving cardiovascular fitness. Incorporate activities like sprinting, jumping jacks, or burpees. Perform each high-intensity interval for 30-45 seconds, followed by a 15-30 second rest. Repeat for 20-30 minutes.
  1. Steady-State Cardio. Steady-state cardio involves maintaining a consistent moderate-intensity exercise for an extended period. This promotes endurance and cardiovascular health. Choose activities like brisk walking, jogging, or cycling and sustain a steady pace for 30-45 minutes.
  2. Resistance Training. It focuses on building strength, power, and endurance using resistance, which weights or resistance bands can provide.
  3. Power Walking. A brisk form of walking that elevates the heart rate and provides cardiovascular benefits.
A woman with one knee settled on the gym bench while exercising using a dumbbell.

Stay Fit and Healthy With a Mesomorphic Build!

What is a mesomorph? Now you truly know! With their naturally athletic build, Mesomorphs thrive with tailored fitness and balanced nutrition!

Embark on your fitness journey with the empowering guidance of Modern Fit! Our approach ensures you stay fit and healthy and harmonize with your unique mesomorphic build. Unleash your full potential and elevate your well-being.

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