The body type quiz that dominates search engines and social media ads is nothing more than a clever marketing scam.
Protect yourself and your friends from falling for it.
The idea goes that there is a best workout for your body type.
The premise is simple: there’s supposedly a “best workout for your body type.”
But like many fitness myths, this idea is a marketer’s trick designed to exploit people’s insecurities and lack of knowledge about effective fitness practices.
How the Body Type Quiz Scam Works
Here’s how this deceptive practice operates:
- You’re shown an ad suggesting there’s a perfect workout for your body type.
- To find out your body type, you’re prompted to take an online body type quiz.
- The quiz categorizes you as one of three types: mesomorph, ectomorph, or endomorph.
- Based on your “type,” the quiz recommends a workout plan—and conveniently, supplements to go along with it.
But here’s the catch: the same quiz often recommends the same workout and supplements, regardless of your answers.
The real goal is to get you to spend money on their products.
What Is a Body Type?
The concept of body types originated in the 1920s with German psychologist Ernst Kretschmer and was later popularized by Dr. William Sheldon in the 1940s.
Sheldon categorized individuals into three somatotypes—ectomorph, mesomorph, and endomorph—based on physical characteristics.
However, his research was flawed and focused more on linking body types to personality traits than fitness.
Despite being debunked, these classifications have been repurposed by the fitness industry to sell quizzes, workout plans, and supplements.
Why You Don’t Need a Body Type Quiz
Here’s why the body type quiz is irrelevant:
The science is outdated
The theories behind body types originated in the 1920s and 1940s, long before modern exercise science and nutrition research were established.
Dr. William Sheldon’s work focused on associating body types with personality traits, not fitness or nutrition recommendations.
Furthermore, his research was limited in diversity.
It relied exclusively on white male subjects, which makes its application to today’s varied populations highly problematic.
Modern science recognizes that body composition and fitness outcomes are shaped by a combination of genetics, environment, and behavior—not arbitrary somatotype classifications.
Your workout should match your goals, not your “type.”
Your fitness goals should always be the foundation of your workout plan.
They should not be based on an arbitrary classification based on a body type quiz.
For instance, if your goal is to lose fat, your focus should be on creating a calorie deficit through a combination of strength training and cardiovascular exercises.
Similarly, if your goal is to build muscle, you need a hypertrophy-focused program that includes progressive overload and sufficient recovery time.
The idea that your body type determines what workout works best is overly simplistic.
It ignores the fact that fitness results are driven by effort, consistency, and proper programming.
Fitness is not one-size-fits-all
The idea that everyone fits neatly into one of three categories is a gross oversimplification.
Most people are a blend of these so-called types.
Body composition can change drastically with training, diet, and other lifestyle factors.
Additionally, different individuals may respond differently to the same workout program.
This is due to genetics, experience level, and personal preferences.
Effective fitness planning takes into account many things.
This includes your current physical condition, goals, and preferences, rather than pigeonholing you into a rigid type.
The Best Workout for Your Goals (Not Your Body Type)
Forget about body type quizzes. Instead, focus on workouts aligned with your goals:
Fat loss: Incorporate calorie-burning activities, strength training, and a calorie deficit.
When aiming for fat loss, your primary focus should be on creating a calorie deficit—burning more calories than you consume.
This can be achieved through a combination of high-intensity cardio and strength training.
Strength training is essential because it helps preserve lean muscle mass while you lose fat, ensuring your body composition improves as you shed weight.
Pair this with a diet rich in nutrient-dense foods and adequate protein to fuel your workouts and maintain muscle, and you’ll be on your way to achieving sustainable fat loss.
Muscle gain: Prioritize hypertrophy training with progressive overload and adequate calorie intake.
Building muscle requires a carefully planned approach that emphasizes progressive overload.
Focus on lifts that engage multiple muscle groups to maximize strength and hypertrophy.
Your diet also plays a crucial role.
Eat in a calorie surplus with sufficient protein.
This ensures your muscles have the nutrients they need to grow.
Consistency and recovery are equally important.
Make sure to allow adequate rest between workouts and get quality sleep each night.
General fitness: Find workouts you enjoy, like CrossFit or group classes, to stay consistent.
If your goal is general fitness, the most important factor is finding a workout that you enjoy and can stick with long-term.
CrossFit, yoga, Pilates, or group fitness classes come to mind.
They can provide variety and community support, which helps sustain motivation.
The key is to stay active consistently, mixing strength training with cardiovascular activities to improve both muscular and cardiovascular health.
Enjoying your workout reduces the risk of burnout and helps you view fitness as a lifelong commitment rather than a short-term obligation.
Your diet should also depend on your goals.
Diet is the foundation of any successful fitness plan, and it must align with your specific goals.
For muscle gain, prioritize eating in a calorie surplus while focusing on high-protein foods to fuel muscle growth.
If your goal is fat loss, focus on eating fewer calories than you burn while maintaining protein intake to preserve muscle.
Whether your goal is fat loss or muscle gain, a balanced diet that includes whole foods, lean proteins, healthy fats, and complex carbohydrates will support your progress and overall health.
Conclusion: Skip the Body Type Quiz
Don’t let a body type quiz dictate your fitness journey.
The best workout and diet for you depend on your unique goals—not a marketer’s classification system.
If you’re unique goal includes build a leaner, more muscular body, then be sure to check out by book, Build Muscle Get Lean.
It’s designed to help you achieve real results, in less than an hour per day, without gimmicks like body type quizzes.
Learn more at buildmusclegetlean.com.
