Things You Need to Know About Fitness and Figure Competition

Filed in Articles, Health by on July 8, 2022

– Fitness and Figure Competition –

Fitness and figure competition is a class of physique-exhibition events for women. While bearing a close resemblance to female bodybuilding, its emphasis is on muscle definition, not size. 

Fitness and Figure Competition

The class was originally introduced when female bodybuilding’s popularity began to noticeably decline, in terms of both fans and number of participants.

In recent years organizations like NPC had done away with the female bodybuilding division altogether, only Physique, Figure, Fitness, and Bikini divisions remain.

Fitness and Figure are two distinct forms of competition, not just one. In a fitness contest (the older of the two disciplines), female competitors showcase their physiques (which are noticeably less massive than bodybuilders’) while performing a demanding, time-limited, aerobic/dance routine.

In a Figure contest, the most important attributes are a curvaceous-yet-trim body, and facial beauty; however, the physique guidelines are similar to fitness pageants, and many contestants move back and forth between the two disciplines.

The Figure division emerged on the bodybuilding scene when the numbers for Fitness pageant competitions dwindled. Typically, fitness and figure competitions are held as part of the larger-drawing bodybuilding contests.

Fitness Competitors Rules

For national-level contests that are professional qualifiers:

1. Up to and including 5’2”

2. Over 5’2” and up to and including 5’4-1/2”

3. Over 5’4-1/2”

A promoter can choose to have fewer height classes for non-national level contests as follows:

1. One class may be used at regional competitions

For all contests with two (2) classes:

1. Up to and including 5’3”

2. Over 5’3”

Things You Should Know Before Entering Your First Fitness Competition

1. Keep a Fitness Diary

A fitness diary is great to have so you can jot down notes and track your progress. Your notes may include how you feel after each meal, or how much water you consume daily.

Knowing these things will help you be able to adjust your diet/water intake so you know what works for you. This may seem like a lot of work, but trust me it is really helpful.

I learned during this process that I can not have carrots or red bell peppers in my meal after a leg workout. I also have to drink at least a gallon and a half of water each day, or I get very dehydrated.

2. Attend Competition Events

There are many federations that exist including (but not limited to) Muscle Mania, WBFF, INBF/WNBF, and NPC/IFBB being the largest and the oldest federation. Attending shows sanctioned by each of these federations is always a great idea as it allows you to see how each show is run and gives you an idea of what the athletes look like.

Before deciding to join NPC, my trainer advised me to do my homework. I did a lot of research, attended several shows, and I just felt that NPC was more my style.

My advice for you is to do your homework and figure out which one is more important to you. Keep in mind that each federation has its own set of rules and regulations, and each one is different.

Visit to learn more about each organization. I know that to join and compete in NPC/IFBB, you will need to apply and pay for a membership.


3. Choose Your Division/Category

Once you decide the federation you want to be a member of, you need to make a decision on which category you want to compete in.

For NPC/IFBB federation, you have many options depending on which look you’re going for. Maybe you have a background in dance and gymnastics, so fitness might be a great category for you.

Adela Garcia and Monica Brant are big names that you may know,  and they competed in the fitness division. Or perhaps bodybuilding, physique, figure, and/or bikini is more your style.

Just remember, each category has its own mandatory poses, which if you’ve never posed before, you will need to get with a posing coach and start training.

It may look easy, but trust me it isn’t for someone who’s never done it before. I’ve done many shows now, and I still get sore after each competition.

4. Choose Your Show/Event Date

There are much bodybuilding shows all throughout the year. Based on your starting point, decide on a show and register for it.

Don’t forget to mark it on your calendar! If you register early you may avoid having to pay a late registration fee. Plus, registering early will force you to be committed!

Each show has different deadlines to register, so make sure you check all divisions that you want to compete in on the form. For example novice, open, masters, etc…


5. Keep a Calendar

Mark all the shows and events that you plan to compete in on your calendar. This will help you be able to visualize all of your goals, and where you need to be by a certain date.

Calendars are also great to help you track your progress, and how many weeks away you are from each show. I like to also enter my weight & body fat % at certain dates so I can see how I am progressing. All in all, it helps me stay organized, on time, and on track.

6. Have a Road Map

How will you know where to go and how to get there if you don’t have a plan? Knowing which show to do and when it is will not only give you an idea of how many weeks you have to get ready for the show, it will also keep you accountable.

You’re giving yourself a timeframe to achieve your goals. Everyone is different; some may need 16 weeks or longer to prep, and some may need 10-12 weeks, or maybe less.

So choose a show that is a realistic amount of time away – within the time-frame you need to get ready.

7. Hire a Good Nutritionist, Trainer, and Posing Coach

In my opinion, it is worth the investment to have someone who knows exactly what to do. Many coaches will actually offer all three services.

I recommend doing your homework and really taking the time to research your coaches. Find out their accomplishments, background, education, certifications, etc… before making your decision. There are so many options for competitors nowadays; you can work with someone locally or online.

As many of you may have realized, this is definitely not a cheap sport. If you’re going to invest some of your hard-earned money, let it be with someone who knows how to give you proper guidance.

8. Take Before and After Photos

Before starting your fitness journey, I highly recommend taking photos; preferably front, back, and side views. I would even go so far as posing like your mandatory poses on these photos. It’s up to you how often you take your progress pictures.

I prefer taking them weekly. Your progress may seem small, but at least it will give you an idea of what areas you need to focus on based on the changes you see. Remember to keep your old progress photos; it’s a great way to keep you motivated.

When you see what your body is capable of doing, it makes you want to exceed it. I love looking back and comparing old progress photos to my current ones.

You’ll be amazed at your own transformation. Before stepping on stage, don’t forget to take your final progress pictures, ideally before your spray tan and again afterwards.

9. Put Together an Overall Package

Having the overall package is just as important as having an amazing physique. What does this mean? Having an amazing body is great, but your hair, makeup, spray tan, competition suit, jewelry, shoes, and posing need to be on point too.

I’ve seen too many competitors backstage and thought they will definitely win based on their physique only to catch them onstage with terrible posing or their spray tan is way too light that they look washed out.

You’re spending a lot of time and money to prepare for your show. Make sure that you don’t forget these important details

CSN Team. 

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