In physical training, a distinction is made between the three metabolic types, since the respective metabolic types influence the human metabolism differently. With the proper nutrition and special training one can counteract the individual metabolic types.

Metabolic types: the individual training for your physique

Every person can be assigned to exactly one body type. Some people complain about a slow metabolism, while others are very happy with a fast metabolism. fact is that every person has a different metabolism.

Sometimes the processes in the body run faster and sometimes slower. This has an impact on body weight, athletic performance and the build-up of muscle mass.

The three metabolic types according to Sheldon

The psychologist and physician William Sheldon developed the theory of the three metabolic types as early as the 40s. The medic tried the connection between physical constitution and psychological properties to manufacture. After numerous analyzes and investigations, the psychologist Sheldon worked out three metabolic types: endomorph, mesomorph and ectomorph.

When determining the three types of metabolism, the following properties were considered in particular: tendency to build up fat and muscle as well as the anatomical nature of the skeleton. 

The ectomorphic metabolic type

People with an ectomorphic body type are noticeably tall and thin. This body type is easy to recognize because the limbs are also relatively long. The upper body is rather short in relation to the arms and legs.

Due to the length of the limbs, the muscles are also rather elongated and need more time to build up. An ectomorphic metabolic type also has a very low percentage of body fat, which corresponds to a increased metabolic rate is due. Due to the inefficient use of energy and nutrients, these people find it very difficult to build muscle.


The mesomorphic metabolic type provides the ideal conditions for building and maintaining an athletic body. This body type has a longer torso and forms broad shoulders and a pronounced rib cage. In men the typical V-shape can be seen and in women one can speak of an hourglass figure.

In addition, with a mesomorphic metabolic type, one can perceive distinctive cheekbones, a broad jaw, thick body hair, and large hands and feet.


The opposite of the ectomorphic metabolic type is the endomorphic metabolic type. The endomorphic metabolic type has advantages and disadvantages for an athlete. Of the Physique is more likely to be described as plump.

Athletes have a rather voluminous chest, wide hips and relatively short arms and legs. Another characteristic of the endomorphic metabolic type is a high body fat percentage. The increased body fat percentage ensures that the face appears soft and plump.

Endomorphic metabolic types have a slow metabolism, so that fat storage also works rather slowly. The slow processing means that the nutrients are used particularly efficiently.

What do the metabolic types tell me?

From a medical point of view, the division into the three body types seems outdated. However, the three metabolic types can be very helpful when one's Optimize training and nutrition plan would like to. Knowledge of the metabolic type may even be crucial to finally achieve the desired body image.

Individually adapted training

The ectomorphic body type has a significantly higher number of muscle fibersthat are ideal for endurance training. The oxygen supply is very good. With targeted Training tips for the whole body Even an ectomorphic body type can easily build muscle. For building muscle, however, is intensive strength training in the hypertrophy area is necessary.

Training with few repetitions, heavy weights and longer breaks is just right for the ectomorphic body type. The mesomorphic body type is with a very good regenerative ability fitted. A good regenerative ability enables an athlete to have long and intensive training units with short breaks.

The right training for the sporty body type consists of varied training with 8 to 12 repetitions. The breaks can be very short. Is the metabolic type endomorphicthe muscles are built up quickly.

But fat deposits are also built up just as quickly. Training with 12 to 15 repetitions and a few weights is particularly recommended for the endomorphic metabolic type. For an intense afterburn effect, intensive HIIT workouts are also worthwhile.

If you don't want to give fat pads a chance in the long term, you should also exercise for at least 30 minutes a day and ideally complete 3 to 4 units a week. However, before you start any intense training, you should get your muscles well heat up. A special one can also be used for the annoying belly fat Abdominal training be very effective.

Ideal diet

The ectomorphic metabolic type must Pay attention to a high protein intake. The protein intake should be a minimum of 2,0 to 2,5 grams of protein per kilogram of body weight per day. The proper diet for the mesomorphic body type should above all micronutrient-rich with an increased protein content .

The endomorphic metabolic type should be one at best Low carb diet pursue, because only a reduction in carbohydrates ensures that the glycogen stores are not filled. If the glycogen stores are not filled, the conversion of excess carbohydrates into fat is prevented in advance. You should therefore rather than white flour use whole wheat pasta, rice, spelled and potatoes.

Which metabolic type are you?

If you are careful with your body, you will very quickly get a good feeling for your body, which metabolic type you tend to have. However, an accurate assessment of the metabolic types is possible not possible without tests and analyzes. If you are interested in what type of metabolism you are, you can have a metabolic analysis done.

Such Metabolic analysis costs around 80 to 200 euros. With some providers you even get a suitable nutrition plan.


In summary, one can say that the three body types ectomorphic, mesomorphic and endomorphic make up the metabolic types. The development potential of an athlete thus depends in part on his genetic make-up. However, there are ways in which this can be counteracted.

To do this, you just have to deal with the topic and find out what type of metabolism you have in you. With the right diet and training, you can get the most out of your body.