What is a stocky build?
A stocky build refers to a shorter stature with broad shoulders. Someone with a stocky build is typically shorter than average height and has wide shoulders, a broad chest, and a fairly straight frame. Due to their short but wide physique, people with a stocky build often appear strong and sturdy. They might carry more weight in their upper body or be slightly overweight but appear naturally muscular. Celebrity examples: Don Lee, Sean Astin, Manuel Andrade, James Roday, Matt Berry, Florence Pugh, Mindy Kaling, Camila Cabello, Hilary Duff “Stocky” usually refers to men, but women can have a stocky build, too. Wrestlers, bodybuilders, and linebackers often have a stocky build. A stocky build is often related to the endomorph body type, which describes someone who has a rounder frame, shorter limbs, and a balanced distribution of muscle and body fat. In slang terms, you might call someone with a stocky build “thicc.” This usually describes men who are heavy-set and muscular and women who are full-figured and curvy.
Is being called “stocky” rude or a compliment?
“Stocky” is usually seen as a neutral term to describe a short, broad body. However, some people might see “stocky” as a compliment, while others find it rude or offensive. Many people who have a stocky build love their bodies, and others want this build or find it attractive. There are also people who might be sensitive about their body or insecure about having this build, so they might view “stocky” as an insult. If you’re not sure how someone feels about their body, avoid calling them “stocky.” In general, it’s best to avoid commenting on someone’s body or appearance even if you think you’re complimenting them. If you want to give them a compliment, stick to praising their personality, skills, or accomplishments. Remember, there’s nothing wrong with having a stocky build or any other body type—there’s no “right” or “wrong way” to have a body.
How to Get a Stocky Build
Focus on working out your shoulders, arms, and chest. To help get a broader upper body, build up your shoulder, arm, and chest muscles. Make these exercises a priority in your workout routine, and work them out once or twice per week. Aim to do 2 to 3 sets of 8 to 12 repetitions for each exercise. Example exercises: Shoulders: Shoulder press, lateral raises, face pull, Arnold press Chest: Push-ups, bench presses, flys Biceps: Dumbbell curls, inclined dumbbell curls, pull-ups Triceps: Tricep dips, tricep extension, skull crushers, cable pull-downs Make sure you rest at least 24 hours before you work out the same muscle group again. Rest gives your muscles time to repair themselves and helps prevent injury. Choose weights that are challenging to lift as you get to the end of your set. This can help you build muscle faster and move up to heavier weights more quickly. Note: Having a stocky build is largely due to your genetics and bone structure. While these exercise and diet tips can help you look broader and bulkier, they might not drastically change your build.
Work out your other muscle groups to stay healthy and strong. Make sure you’re working out your legs, glutes, and abs each week to keep your whole body strong. Aim to do compound exercises that strengthen multiple muscle groups at a time, as well as specific exercises that target your legs, glutes, and abs. Compound exercises include squats, deadlifts, rows, lunges, pull-ups, bench presses, and push ups. Aim to do strength training 2 to 4 times per week, resting in between each day. For instance: Day 1: Bicep and back exercises Day 2: Chest and shoulder exercises Day 3: Leg and glute exercises Day 4: Ab exercises Make sure to get cardio exercise, too. Aim to get about 150 minutes of cardio each week, whether you walk, run, bike, or swim.
Maintain a healthy diet of protein, grains, fruits, and veggies. To stay healthy and build your muscles, ensure you’re eating healthy. Eat a balanced diet that’s full of lean protein, whole grains, unsaturated fats, fruits, and vegetables while limiting processed foods, saturated fats, and sugar. Some healthy choices include chicken, salmon, tofu, black beans, quinoa, potatoes, avocados, olive oil, nuts, berries, spinach, and broccoli.
Eat at maintenance or a slight caloric surplus to help build muscle. When you’re lifting weights and exercising, it’s important to eat enough calories to build your muscles and stay strong. Simply calculate how many calories you need to eat in a day to balance the calories you're losing through exercise. If you want to bulk up and look bigger, aim to eat 300 to 500 calories extra each day. Protein is a big part of building muscle, so ensure you’re getting enough each day. Aim to get between 0.8 to 1.2 grams of protein per kilogram you weigh. If you’re eating at a calorie surplus, ensure you eat a “clean” bulking diet rather than a “dirty” one. A clean bulking diet typically consists of 50% complex carbs (veggies and fruit), 30% lean protein, and 20% unsaturated fats.
Styling Tips for Dressing a Stocky Build
Look for short or petite sizes in clothes. If you’re below average height, regular sizes might be too long for your body. Instead, look for pants and shirts in “Short” or “Petite” sizing. This ensures your clothes fit correctly, which can help you look more balanced and proportional. If you can’t find short or petite sizes, get your clothes tailored.
Choose slim-fit, straight-leg, or wide-leg pants. To help balance out your broader upper body and elongate your legs, wear pants or jeans in a slim, straight-leg, or wide-leg fit. Ultra skinny or baggy jeans can make you look shorter, while slightly loose fits are the perfect medium to balance your proportions. Opt for pants in a medium or high rise to help elongate your legs even more. Remember, these are just styling tips, not a rule book. Feel free to wear whatever styles you like that make you feel and look good!
Wear waist-length shirts or tuck in long shirts. Shirts that hang lower than your waist can cause you to appear shorter. So, to get a more balanced look, choose shirts that fall right around your waistline. If your shirt is on the longer side, simply tuck it into your pants. For a more casual look, opt for a half tuck or French tuck. To help elongate your torso, opt for v-neck shirts. This neckline draws the eye down, which can help you look taller.
Dress in low-contrast outfits and vertical stripes. Wearing shirts and pants in similar tones helps your torso and legs blend together, which can make you appear taller. Vertical stripes, as opposed to horizontal stripes, also help to elongate your frame. For instance, pair light-wash jeans with a light-colored top and white shoes. Or, pair dark-wash jeans with a dark top and black shoes. Wearing a top and bottom in contrasting tones (e.g., light top and dark bottoms) often cuts you in half visually, which can make you appear shorter.
Choose thinner fabrics for shirts and jackets. If you want to minimize the broadness of your upper body, look for shirts in thinner fabrics like cotton, linen, and silk. When picking out jackets, try to avoid big puffer coats and instead choose a thinner wool overcoat. In the winter, wear several, thinner layers to help keep you warm. For instance, put on a long-sleeved shirt, sweater, and coat.
Muscular vs. Husky vs. Sturdy
Muscular build Someone with a muscular build typically has a lean and athletic physique. They usually have visible, well-defined muscles and a low body fat percentage. People with this build often put on muscle and lose fat easily. A muscular build is often related to the mesomorph body type.
Husky build A husky build usually describes someone who is taller and has a larger frame than average. It often implies that the person is heavily built, muscular looking, and slightly overweight. For instance, you might describe someone who has a husky build as “burly.”
Sturdy build A sturdy build is a more general term that usually means someone looks healthy and strong. The person is likely well-proportioned and has a balanced composition of muscle to body fat.
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