How to Determine Your Body Type: Your Guide to the Different Body Shapes
Take a walk down the street and you’ll notice that people have all different types of body shapes and sizes. And that’s normal! But, did you know that understanding your body type can help you make more informed decisions about the best fitness routine for you?
When you start the ATU Mobile program, you’ll choose a body type and receive a curated workout plan based on your shape as Steve Zim designed his workouts to match your bone structure more than your current physical level of conditioning.
If you’re not sure whether you have an hourglass body shape or are shaped more similar to an inverted triangle, the information below will help you select the one that best represents you.
Here’s a guide to the different body types you’ll find in Steve Zim’s ATU Mobile workout program.
What Are the Different Body Types?
Body types are often categorized based on physical structure, fat distribution, and muscle composition. Here are seven of the most common body types and their defining characteristics, broken down by female body shapes and male body shapes.
Female Body Shapes
1. Mesomorph (Inverted Triangle)
This is sometimes called the apple shape for women. If your shoulders are at least 2 inches wider than your hips and your waist and hip measurement is about the same, you have a classic swimmer’s build and are probably a mesomorph.
2. Endomorph (Oval)
Endomorphs have a wide waist that is usually at least 3 inches larger than hips or shoulders. If you have this body type, you tend to gain weight just above the waist first.
3. Ectomorph (Rectangle)
For women, this is also known as the banana or straight shape body type. Ectomorphs are naturally slim and lean, with minimal fat and muscle mass. Your shoulders and hips are about the same measurement, as is your waist. It’s possible that you hold a little body fat around your midsection, causing you to trend toward an oval body shape when out of condition.
4. Wide Base Triangle (Female Body Shape)
The wide base triangle is a female body shape that features narrow shoulders and a broader lower body, including hips and thighs. You might also hear this referred to as the pear, spoon, or bell shape.
If your hips are 3 inches or more wider than your shoulders when you aren’t carrying additional body fat you should select the wide base triangle shape in the ATU Mobile program.
5. Hourglass (Female Body Shape)
Women with wide hips and wide shoulders and a narrow waist is know as the hourglass. This shape is one of the most recognizable female body types. When you have excess weight, it tends to accumulate above and below the waist.
Male Body Shapes
1. Mesomorph (Inverted Triangle or Inverted Isosceles Triangle)
People who have a naturally athletic build, with broad shoulders, a narrow waist, and a muscular physique typically fall into the mesomorph body type.
If your shoulders are 6 or more inches wider than your waist, but your hips and waist are fairly close in circumference—you carry more mass in your upper body and are a mesomorph.
2. Narrow Base Trapezoid
The narrow base trapezoid body type is a male shape defined by broad shoulders and chest that tapers down to a narrower waist and hips. This shape creates a balanced, inverted V-shaped appearance.
If your shoulders are 6 or more inches wider than your waist, and your hips are slightly are at least a couple inches more than your waist you are a narrow-base trapezoid.
3. Regular Triangle
Men with a triangle body type have a narrower upper body and broader hips, creating a shape that resembles a triangle. Your waist may be wider or narrower than your hips based on your body fat level, but generally, you tend to carry a little extra weight. This body type often requires focused workouts to build shoulder and chest muscles to achieve a more proportionate look.
4. Endomorph (Ellipse)
Endomorphs typically have a rounder, softer physique. They tend to hold more weight in their hips, thighs, and stomach, making their waist area wider.
If your shoulders and hips are about the same measurement, but you have a thicker waist you are likely an endomorph (you’ll want to select the Ellipse shape in the ATU Mobile program).
5. Ectomorph (Extended Square)
Ectomorphs are naturally slim and lean, with minimal fat and muscle mass. Typically, this body type often has narrow shoulders and hips. It’s known as the Extended Square in ATU Mobile.
If your shoulders, hips and waist are all about the same measurement, but you have trouble adding weight—both body fat and muscle mass. Generally, this body type is the typical “hardgainer,” regardless of fitness or body fat levels.
How to Measure Your Body
Determining your body type begins with accurate measurements. Grab a measuring tape, then follow these steps to identify your proportions and discover your body type:
- Shoulders: Measure around the fullest part of your shoulders.
- Bust or Chest: Measure around the widest part of your bust or chest.
- Waist: Measure around the narrowest part of your waist, usually just above your belly button.
- Hips: Measure around the widest part of your hips, which is often at the level of your buttocks.
Compare these measurements to identify your body type. For example, broader shoulders and a narrower waist may indicate a mesomorph, while wider hips would suggest a wide base triangle.
When you begin your ATU Mobile program, select that body shape that most closely aligns with your measurements.
