A Workout Plan For The Endomorph Body Type

As a woman, it can be difficult to find a workout plan that is tailored to your body type. Too often, fitness programs are designed with a one-size-fits-all approach, which can leave many of us feeling frustrated and discouraged.

Fortunately, there are now resources available that take into account the unique needs of different body types.

The Endomorph

For those with an endomorph body type, losing weight can be especially difficult. Endomorphs tend to have a larger frame and carry more body fat than other body types, making it harder for them to achieve the traditional cultural fit shape. 

This can be discouraging for many people, as they may feel like their efforts are not paying off.

However, it is important to remember that all body types are beautiful and amazing in their own way, and it is possible to reach your fitness and nutrition goals while still embracing your unique shape.



Endomorphs are those who tend to store fat around their waist and struggle to balance their weight. Moving regularly and avoiding a sedentary lifestyle is essential for endomorphs in order to burn calories and boost cardiorespiratory fitness.

It is essential to check with a doctor before beginning any exercise program, and start with a low intensity cardio at least three to five times a week for 30 to 45 minutes (depending on your starting fitness level).

You can gradually increase the intensity as your body gets used to the workouts. Body weight exercises such as planks or push ups can also help increase muscle mass, which will in turn boost metabolism.

Once you have established a regular exercise routine, you can add strength training or high-intensity interval training (HIIT) into the mix. HIIT is an effective way of burning fat while increasing your stamina and overall fitness level. 

Be sure to listen to your body and adjust the intensity of your workouts accordingly. With the right combination of diet and exercise, endomorph can achieve their desired results.

Additionally, it is important to incorporate cardio and stretching into your routine in order to improve overall health and reduce stress levels.

It is also important to remember that consistency is key; it is important to stick with your plan in order to see results.

Strength Training

Building muscle and doing weight training exercises are essential for people trying to shed extra pounds, especially those with an endomorph body (see also ‘The Best Glute Exercises For Building Muscle Quickly‘). Endomorphs usually possess robust bones that can carry considerable muscles.

However, they often carry a low percentage of muscle mass and excessive body fat which stimulates the release of estrogen which then lessens testosterone levels and stunts muscle growth.

To counteract this, it is essential to concentrate on developing muscle via strength and weight training exercises.

Muscle building not only increases metabolism, as muscle tissue burns calories even when at rest, but it also encourages the body to use fat for fuel rather than store it away.

In order to optimally grow muscle, emphasis should be placed on compound lifts like squats, deadlifts, presses and pull-ups that work multiple muscles simultaneously.

Make sure to have enough rest between workouts so your muscles can recover and you can move closer to achieving your goals.


For endomorphs, the most important factor in achieving real results is to line up nutrition and workouts. This means that it is essential to focus on nutrition for this body type in order to make the workouts as effective as possible. 

The typical approach with an endomorph’s nutrition is consistency; eating regular meals throughout the day and avoiding skipping meals or binging. It is also important to focus on eating whole, nutrient-dense foods and avoiding processed foods.

The endomorph diet should consist of lean proteins such as:  fish, chicken, turkey, eggs, tofu, tempeh.

Healthy fats like avocados, nuts, and seeds.

Low-carb vegetables such as: broccoli, spinach, kale.

Complex carbohydrates like quinoa and sweet potatoes.

Fruits like apples and berries.

Additionally, it’s important to stay hydrated by drinking plenty of water throughout the day. By following this type of diet plan along with regular exercise can help endomorphs reach their health goals.


In addition to the above, it is important to be mindful of any restrictive diet mentality that may have been developed over time.

This can be done by focusing on nourishing your body with healthy foods, rather than restricting yourself from certain food groups or cutting out entire food groups altogether. 

It is also crucial to practice self-care and listen to your body’s needs when it comes to food choices. By doing so, you will be able to create a sustainable lifestyle that will help you reach your goals without feeling deprived or overwhelmed.


For those with an endomorph body type, losing weight can be especially difficult. However, by following a tailored diet and workout plan, it is possible to reach your fitness and nutrition goals while still embracing your unique shape.

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