• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

An Analysis of Body Types in Weightlifting

What does being an endo-, ecto-, or mesomorph have to do with your weightlifting? Quite possibly a lot.

Dresdin Archibald

Written by Dresdin Archibald Last updated on Oct 20, 2021

In 1954 psychologist William Herbert Sheldon characterized all possible body types according to a three number scale that ranged from 1 to 7 for each of three somatotypes: endomorph, mesomorph, and ectomorph.

In 1954 psychologist William Herbert Sheldon characterized all possible body types according to a three number scale that ranged from 1 to 7 for each of three somatotypes: endomorph, mesomorph, and ectomorph.

A pure ectomorph would score 1–1–7. That is 1 for minimum endomorphy, 1 for minimum mesomorphy and 7 for maximum ectomorphy. Similarly the pure mesomorph was 1–7–1 and the pure endomorph was 7–1–1. Described briefly, the three body types cited were the thin (ectomorphs), the fat (endomorphs), and the muscular (mesomorphs).

Sheldon believed these physical characteristics also influenced personality. Sheldon over-stereotyped his three categories, to the extent that perhaps more people did not fit into them than did. I will not enter into that debate, but I will discuss how the categories affect weightlifting since this has fascinated weight people for decades.

Body morphology in weightlifting is very evident, and very important. Many beers are consumed debating the ideal lifting body type. Muscular is considered a given, but someone can always point out a muscle-less wonder who was a world-beater.

Many people think they can immediately categorize a body type. That guy is fat; therefore he is an endo. His friend is thin; he’s ecto. Another is a bodybuilder; therefore he must be a mesomorph. Right? Is it all that simple? Not necessarily.

As is often the case the pop culture gets these wrong. Often examples are mentioned. Our late friend Vasily Alexeev (in the video below) will be given as an example of endomorphism, based purely on his large belly.

That belly actually was the result of a diet that tried to pack as much muscle as possible on his somewhat ectomorphic frame.

Ectomorphs

Yes, I said ectomorph. The young Vasily had the long limbs and narrow hips of the ectomorph. His training added a lot of muscle, but when the muscular gains came slower the fat cells came easier with those infamous huge meals.

Even ectomorphs can get fat (“skinny fat” is the current gym parlance) if they over-eat and under exercise.

Lots of couch potatoes are built this way. Any tall superheavies likely have some ecto characteristics. It helps to be tall to lift there and to have enough room to pack on the muscle. To be tall you have to have proportionately longer leg bones. Again, ecto.

These lifters have to eat a lot to get their body composition into favourable amounts of muscularity. It is hard to gain and easy to lose in detraining. So, some meso is desirable as well.

Ectomorphs are mainly characterized by having long limbs and a short torso. These lifters have to eat a lot to get their body composition into favorable amounts of muscularity. It is hard to gain and easy to lose in detraining – the classic hard gainers.

Few ectos are successful at the higher echelons of weightlifting. They hardly even exist in the lighter bodyweight categories.

In powerlifting ectos have not often been stars at the total but some can specialize in the deadlift. There the long limbs and big hands can be used to advantage, but they will do so after falling way behind in the first two lifts.

But do not discourage your seemingly underweight novice trainees. One should be aware that those skinny kids are not necessarily ectomorphs. Many just need to hit the groceries and get under the squat rack to find their true selves.

Endomorphs

Endomorphs are the opposite – short limbs and more normal length torsos, which will appear longer. Shoulder and hip width is greater than the others. It is the lighter categories where these will be found.

They do tend to have to fight to keep the pounds off in their prime and often pack on some weight after the need for contest discipline ends.

That is why you seldom see 56 or 62 kg athletes in the Masters. Even prime of life 69s and 77s are usually a bit short in the limb. As such, they are generally better at the jerk than the snatch. Endos, especially with training, can be as muscular as mesomorphs. Their limbs must do a lot more work just carrying them around.

Endos do appear more often in powerlifting since thick muscularity is even more important and bar speed is not so important.

So men like Ed Coan can start in the 75s as fully grown adults and then continue to grow into 110s and be successful at all stages. This would be unlikely in Olympic lifting.

Mesomorphs

Finally, mesomorphs are intermediate in relative leg and trunk lengths, appearing “normal” and considered ideally proportioned in limb and girth. They tend to be of average height, around 5’9” (175 cm) in Caucasian and African populations, less in Asians.

They indeed can become well muscled, but even they need to exercise or work to have this noticeable and to keep the fat off. These lifters will be found in the 85, 94, and 105 kg categories.

Body Type and Physics

This is all well and good when referring to “pure” endos, ectos, and mesos. But due to the unending intermarrying of body types, a pure example is seldom found.

Many people have the characteristics of two different body types. I myself am a good example. At 5’9” I have large boned legs with muscle attachments that allowed me to do my first 400 lb squat after only about ten good workouts.

But I had a 75-inch boxer’s reach on thinner-boned arms. My press never could keep up with my squat. And so it is with a lot of us. The 2012 Olympic champs in 85 and 94 were both 5’9” tall, well proportioned, and two to three inches taller than traditionally.

Those with long limbs have, in general, dealt with bad moments of force when lifting. If they can get the bar moving, though, they can build up greater bar speed at full extension, giving them more time in the third pull.

Those with shorter limbs and more muscle are better leveraged to get the bar moving, but those shorter lengths usually mean less speed at full extension. That is why endos often appear to just get under their lifts, while ectos seem to have all day to dive into their squat.

In closing it is well to remember that these body type terms refer to proportionate body limb and trunk lengths, not the type of soft tissue one has. Fine, but why is all of this important?

The anthropometric characteristics of athletes will determine their ideal positions in the start, squat, rack, and catch positions.

If a coach gets these wrong and tries to get a lifter to start his pull all wrong for someone of his build he may be hurting his lifter’s chances for success.

It is up to us and our coaches to find the correct style for our body types. Fortunately, weightlifting is still small enough that some exceptions do appear and do well.

And even more importantly, we should stop using our less than perfect body type as an excuse for failure.

Dresdin Archibald

About Dresdin Archibald

Dresdin Archibald is a 63-year-old accountant from Edmonton, Alberta, Canada. He started weight training in 1963 at age 14, moving over to the Olympic-lifts in 1966, and continues training to this day.

As an athlete, Dresdin competed in his prime at 90 kg and did best lifts of 115 press, 102.5 snatch and 142.5 C&J (all kilos). He competed in three Canadian National Championships and two Canada Games, and also completed a month-long training camp at the famed Athleten Club Mutterstadt in Germany in 1974. Also on that trip was Rob Macklem, who took his first lifting photos there. Dresdin did take a turn at the Masters, lifting in the 1992 Worlds plus a couple of Pan-Ams. In his early days, he also did a bit of powerlifting, marking his 46th birthday with a 300 kg squat.

Dresdin has been an International referee since 1970 and was promoted to No. 1 level in 1980. He is still very active, producing a Referee’s Manual every Olympiad, which gives a fuller explanation of the IWF Technical Rules. He has officiated at Senior and University Worlds, Pan Am Games and Championships, as well as the Commonwealth Games. He has also help organize several National and International level competitions and served as a team leader at the LA Olympics and several Junior and Senior World Championships. Dresdin also served on the Canadian Olympic Committee.

Dresdin has met many luminaries over his years of involvement in Olympic lifting, including Bob Hise II and III, Bill Starr, Oscar State, Tamas Ajan, Lyn Jones, Wally Holland, Clarence Johnson, Philippe St. Cyr, the Coffa Brothers, Maurice Allan, Jim Schmitz, Dieter Stamm, John Thrush and many others. Without those contacts, he would not be in the position to share any of his knowledge today.

View All Articles

Related Posts

Fergus Crawley 5K Run Tips Photo
Fergus Crawley Shares 5 Tips For Running a Better 5K
Actor Chris Hemsworth in gym performing dumbbell row
Chris Hemsworth Diagrams a Killer Upper Body Workout Fit For an Action Star
Hugh Jackman Deadpool 3 Workouts Spring:Winter 2023
Hugh Jackman Returns to Wolverine Condition in Workouts for “Deadpool 3”
Method Man Incline Dumbbell Presses December 2022
Check Out Rapper Method Man Cruising Through 120-Pound Incline Dumbbell Presses for 10 Reps

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About