Matching Exercises and Body Type

Doug Jackson, M.Ed.,CSCS

Questions and Answer: Matching Exercise to Your Body Type
One of my newsletter readers asked me: "Doug, have you read any information about matching exercises to body type? I have found some information but wanted to see what you thought."

My response: I'd always be interested in looking at your information. I do have a particular bias in this regard, although I try to keep an open mind.

I'm familiar with the information presented in most fitness certifications, as well as their organizations’ materials and testing. I've never seen any of these organizations acknowledge different exercise programs for different body shapes.

Thus, I have to believe that there is not much research support for different exercise programs for different body types. So here are my thoughts...

We certainly know that people, based on their body type and genetics, can obtain different results from an exercise program. However, I've seen no convincing research that suggests that we should set people on vastly different programs based on their genetic build.

My basic philosophy is this: the science doesn't change. We know what the research says about how to gain muscle. We know about the most productive ways to strength train. We know, in general, what types of programs improve cardiovascular function and increase flexibility. We know how the metabolic rate increases with additional lean body mass, and will decrease with a drop in lean body mass.

This science of physiology is the same for all people. While we are still uncovering the specifics and fine-tuning our approach, we do have a fundamental understanding of these physiological principles.

There will be individual variation among people, but people, regardless of genetics, should follow scientifically based programs.

For example, people built in different ways will perform the squat exercise differently. Some people will find it more comfortable to squat in a pattern which works their quadriceps, while others will find it better to squat in a way which emphasizes their hips, hamstrings, and lower back.

Others, if they have injuries in their past, may not be able to include the squat exercise into their exercise program at all.

Most of the information I've seen on exercise programs based on "body type" has been in the popular literature and has not been scientifically supported.

It's my opinion that the authors of these texts know that this topic is a "best-seller" and that the authors come up with their own pet theories and without much substantiation for their ideas, turn them into a book with the main goal of selling lots of books and making lots of money.

I know that sounds critical and maybe it is. But I take it personally when people come to me after utilizing another new, trendy, exercise program and they have not seen the results they've hoped for.

Any book that I contribute to will not fall into this category of pseudo-science.

With my own client programs, I certainly adjust the exercise program to the individual. However, I do it based on their exercise history, the exercises they enjoy, their exercise goals, exercise commitment, and any injuries they may have had in their past.

I have never recommended different exercise programs for different body types. Should a tall person follow a vastly different workout program than a short person? Not if they have the same goals. Should the person with a heavier bone frame do a different combination of exercise than the person with a lighter bone frame? Not if they have the same goals. Different exercises, sets, reps? Probably not.

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