HomeBody typeEndomorphEndomorph Workout Plan: Resistance Training

Endomorph Workout Plan: Resistance Training

Endomorph body type workout planEndomorphs have a higher body fat percentage. Thus, as an endomorph your primary focus should be on cardiovascular exercise and fat burning. Endomorphs should either start weight training immediately or wait until you have reached a weight with which you are more happy.

The advantage of waiting is that once you have lost weight you’ll have a better idea of how much weight training you need to do. You will also be able to see a greater change in terms of weight loss and inches lost.

On the other hand, starting you weight training regime immediately allows you to ensure that you are not losing muscle mass, as often occurs during calorie restriction. Remember, muscle burns calories. Furthermore, the key for endomorphs to achieve a good physique is dropping fat and preserving muscle.

Endomorphs can look amazing. Whether you are a male or female endomorph. Russell Crowe has fantastic pulling power at the box office and makes the cut for People magazine’s list of Sexiest Man Alive. He is an endomorph, but in shape. On the other hand, female endomorphs have it even easier. Although female endomorphs tend to be pulling their hair out in frustration with their endomorphic body, their sex appeal is unrivaled by the other two body types. For example, Beyonce, Jennifer Lopez and Scarlett Johansson – all regularly top the lists of the sexiest women in the world.. So, both male and female endomorphs need not despair.


Endomorphs should workout with moderate weights, so that you are not limited in the total amount of reps to be performed. Keep the breaks between sets short, approximately 30-60 seconds, to keep your heart rate high. This allows you to turn your weight training into a small cardio workout and burn fat.

Endomorphs should perform between 10-15 repetitions per set. Priorities for endomorphs are building muscles and strength, as well as optimizing shape.

Once you are happy with your muscle size simply train to maintain it.


For female endomorphs, this means accentuating your curves by adding muscle tone and firming up. Your aim is to get thinner and more streamlined-looking, while creating an hourglass shape, by losing body fat through cardio and building muscle in specific areas of your body. Be weary of inadvertently using weight training to “spot reduce” (read the truth about thigh exercises). If you want to slim down your thighs for example, use cardio not body part specific resistance exercises.


Male endomorphs need to drop their body fat percentage and increase muscle mass. Thus, transforming their body type to look more like that of a mesomorph.


  1. Hi , I believe that i am an endomorph. I have been training for 2 years . I did loose weight but i also gained muscle . What would be the best for me to burn all the fat and mantain muscle . I wouldn’t mind to reduce muscle mass as sometimes i feel like a man. I am too bulky , got a big muscle in my leg but still surrounded with fat ..I also got a big amount of fat on my back and my waist . I believe that i haven’t been trained right ..
    Thanks in advance

  2. Hey Denise, my name is Biz sorry im responding to your comment so late, but i believe i may be able to assist you better. I think the way your were training something was being done incorrectly, as you know for endomorphs it multiple factors that goes along with the process of losing weight such as nutrition,dieting, and of course the workouts you do. Those are the major factors for endomorphs, if at any time you were lifting weights do your best to stray away from that since you said your too bulky and have too much muscle mass. Focus highly on cardiovascular exercises and dieting and i guarantee progress. I’ll be creating a workout channel on youtube for all types of body shapes, and ill be more than willing to help anyone who needs help.

  3. ^hi can you post your youtube link for workout for endomorphs? thanks

  4. Hi,
    I wanted to say thank you for writing your article series on body types and their needs for both food and exercise plans. I have been struggling to deal with my body for years and in a very real way, just knowing that I simply have a body that is prone to a slower metabolism, that I have to work that bit harder to make sure that I can stay in shape …. it’s really helpful. I would also like to make sure that you’re aware that I’ve pointed readers of my own blog towards your page, the web address (http://www.emjlifestylechanges.com/inspiration-and-information), and the entry entitled Knowledge is Power. Your blog was incite-full and educational for me, and I wanted to make sure that people knew where I got the information from.
    Thank you!

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