Endomorph Body Type

Endomorphs have the advantage of gaining muscle faster than other body types. However, to fully utilize this advantage, it is crucial to follow proper training and diet, which requires understanding how to work with your body. To save you time from researching various articles, we have compiled everything you need to know about the endomorphic body type in this ultimate guide.

This guide covers everything from the best workout plans to what you should be eating. Additionally, we have listed four well-known celebrities who are endomorphs to add a little motivation.

What Is an Endomorph Body Type

Endomorphs are generally stronger than other body types, allowing them to excel in strength and power sports. They are described as round, soft, and curvy, with most of their weight lying in their thighs, hips, and lower abdomen. Endomorphs usually have a lot of body fat and gain weight easier than others. This characteristic can be an advantage for those looking to put on weight.

However, if you are an endomorph looking to lose weight, this blessing becomes a curse. With proper diet and training, though, it is possible to achieve weight loss.

The Best Workout Plan for Endomorphs

Your body is different, meaning you’ll need to follow a unique diet and workout plan to reach your fitness goals. Since your body puts on weight easier and stores lots of body fat, you’ll need to focus on exercises designed to burn fat and build muscle.


Cardiovascular exercise is a crucial component of the endomorph workout. Cardio helps to increase calorie burn, improve cardiovascular health, and boost endurance.

There are various options available to endomorphs when it comes to cardio. Some of the best types of cardio for this body type include high-intensity interval training (HIIT), circuit training, and steady-state cardio.

HIIT involves short bursts of intense exercise followed by periods of rest. This type of cardio is highly effective at burning calories and can help to improve overall fitness levels.

Circuit training involves performing exercises in a specific order, with little rest in between. This type of cardio can increase calorie burn and improve body conditioning.

Steady-state cardio involves maintaining a moderate intensity level for an extended period. This can include jogging, cycling, or using an elliptical machine. While steady-state cardio may not burn calories as effectively as other forms of cardio, it can still be a valuable part of the endomorph workout.


If you want to sculpt your ideal body and build muscle, compound exercises are the way to go.

To build muscle mass, strength training requires weights, resistance bands, or bodyweight exercises.

When designing a strength training program for endomorphs, focus on compound exercises that target several muscle groups. This improves strength, increases calorie burn, and builds lean muscle mass, all of which are crucial to weight loss.

Endomorphs can benefit from compound exercises like squats, deadlifts, and lunges, as well as pull-ups, rows, and bench presses.

It’s also important to include isolation exercises that target specific muscle groups. These exercises can help strengthen and tone muscles, improving body composition.

3 Effective Compound Exercises for Endomorph Body Types

As an endomorph, your training should focus on burning fat and building muscle. These three compound exercises effectively target those goals. Since these workouts are well-known, we won’t teach you how to perform them, but rather tell you what they target.


Deadlifts are a popular strength training exercise that involves lifting a weight off the ground while standing upright. They are commonly used to build strength in the back, legs, and core. Deadlifts can be performed using a variety of equipment, including barbells, dumbbells, and kettlebells. Proper form and technique are important to prevent injury and maximize the benefits of the exercise.


This compound exercise targets your glutes, hamstrings, quadriceps, and your whole lower back, promoting balance and flexibility. If you’re targeting your legs in a workout session and you’re not squatting, you’re seriously missing out.

Before you start adding weight and pushing your limits, make sure to perfect your technique. You don’t want to fall forward or start shaking during your reps.

Getting good results from your squats requires core strength. If your core is weak, you’ll struggle to remain stable when you dip down. If this is the case for you, don’t be ashamed, as there’s only up from here. Just don’t tell anyone.

Barbell Hip Thrusts

The barbell hip thrust is a strength training exercise that primarily targets the glutes and hamstrings. To perform the exercise, sit on the floor with your back against a bench, place a barbell across your hips, and drive your hips upward. This movement engages the glutes and hamstrings and can be done with various weights to increase the difficulty. The barbell hip thrust is an effective exercise for building strength and improving hip extension, which is essential for various sports and activities.

Diet and List of Endomorph Foods

Endomorph Food List

1. Lean Proteins

Include lean proteins such as chicken breast, turkey, fish, and tofu in your diet. These foods will help you feel full and satisfied and provide essential nutrients for muscle growth and repair.

2. Complex Carbohydrates

Endomorphs should focus on complex carbohydrates like sweet potatoes, quinoa, brown rice, and whole grains. These foods provide sustained energy for workouts and help regulate blood sugar levels.

3. Healthy Fats

Incorporate healthy fats such as avocado, nuts, and olive oil into your diet. These foods are high in essential fatty acids and will help satisfy you.

4. Vegetables

Endomorphs should include plenty of vegetables, especially leafy greens like spinach and kale. These foods are low in calories and high in nutrients and fiber.

5. Fruits

While fruits are healthy, endomorphs should focus on low-sugar fruit options. Generally, berries, apples, and grapefruit are good choices.

Focusing on portion control and meal timing is essential when following an endomorph diet. Eating smaller, more frequent meals throughout the day can help boost metabolism, prevent overeating, and promote weight loss.

What an endomorph should eat to gain weight


You’ll be gaining weight easier than others, so you don’t have to worry too much about this. But you still want to gain healthy weight, thus you still need to watch what you eat! Your body is more likely to turn the sugar from carbs into fat, and you want muscle. You should also avoid foods with a high number of empty calories.

What an endomorph should eat to lose weight

If you’re an endomorph and want to lose weight, you’ll need to avoid excessive carbs and processed food. Your body is more likely to store this energy as fat. Aim for a nutrient distribution close to 30% carbs, 35% protein, and 35% fat.

This means you should limit carb sources such as bread and cookies. Your new diet should consist of vegetables, protein, and carefully selected healthy fats. Stick to this plan consistently, but don’t be afraid to treat yourself occasionally. You won’t gain 25lbs instantly, hopefully!

Generally, endomorphs aren’t slim body types, but it’s entirely possible to obtain a slim physique.

4 Celebrities with Endomorph Body Types


Shakira is a Colombian singer, songwriter, and dancer who has sold over 70 million records worldwide. She rose to fame in the 1990s with her unique blend of Latin, Arabic, and rock music. Her music often explores themes of love, empowerment, and social justice. In addition to her music career, she has been involved in various philanthropic efforts, including founding the Pies Descalzos Foundation to provide education and nutrition to impoverished children in Colombia.

Zac Efron

Zac Efron is an American actor and singer known for his roles in popular movies such as High School Musical, The Greatest Showman, and Baywatch. He began his career in the early 2000s with guest appearances on television shows like Firefly and ER. He gained widespread recognition with his role as Troy Bolton in High School Musical, which led to him becoming a teen idol. Efron has since gone on to have a successful career in film, receiving critical acclaim for his performances in indie movies like The Paperboy and Extremely Wicked, Shockingly Evil and Vile.

Sofia Vergara

Sofia Vergara is a Colombian-American actress, television producer, and model. She is best known for her role as Gloria Delgado-Pritchett on the television series “Modern Family”. Vergara has received numerous awards for her acting, including four Emmy nominations and a Golden Globe nomination. She has also been named one of the most influential Latinas in Hollywood by Time magazine. In addition to her acting career, Vergara has also worked as a model and has her own clothing line.

Jonah Hill

Jonah Hill is an American actor, director, producer, and screenwriter. He began his career in the early 2000s with small roles in films such as “I Heart Huckabees” and “The 40-Year-Old Virgin”. Hill gained critical acclaim for his supporting roles in “Moneyball” and “The Wolf of Wall Street”, and has since transitioned to more dramatic roles, such as in “Mid90s” and “Don’t Worry, He Won’t Get Far on Foot”. He has also directed and produced films, including “Mid90s” and “21 Jump Street”.


It’s possible to achieve fitness goals even with the unique challenges presented by the endomorph body type. Achieving a healthier, more fit physique requires a combination of cardiovascular and strength training exercises, as well as a balanced diet. With dedication and hard work, endomorphs can overcome these challenges and reach their fitness goals.