Bikini Bodybuilding 101: All You Need to Know

If you are interested in competing in bodybuilding, you may consider entering a bikini competition. But where do you start from?

So, for this, we are here with the ultimate guide that covers everything you need to know. From creating training schedules, nutrition plans, to perfecting your stage posing presence.

Whether you are a beginner or a seasoned professional, this guide will help you understand the sport better. 

Understanding Different Bodybuilding Competitions

Before you start your preparations for bodybuilding competitions, it is important to understand the different types of competitions that are available.

There are several categories, including figure, physique, bodybuilding, and bikini. 

Each of these has its own set of rules and regulations, so it’s important to choose the ones that best fit your future physique goals.

Do your research and also attend some competitions to understand each of these categories better. 

Choosing the right competition is important because it must align with your goals. If you compete in bodybuilding competitions, you need to be more focused on building muscle mass and definition.

If you want a more toned and athletic look, figure or physique categories can be perfect for you. Whereas if you are a beginner with a petite body, bikini competitions are the perfect fit for you. 

What type of women compete in bikini competitions?

Bikini competitions attract a wide range of women, each of them with their own reasons for competing. While everyone’s journey is different, there are some things these athletes have in common. 

1. Fitness enthusiasts

A lot of bikini athletes start off as fitness enthusiasts. These women might be working out for a couple of years with focused eating habits.

These women look for new challenges and push themselves to the next level. The bikini category is just the next step. Stepping on the stage and showcasing their body is just a cherry on top for them. 

2. Goal-oriented

Bikini bodybuilding competitions also attract women who thrive on working hard towards goals that push them harder.

Prepping for bikini competitions, the training, dieting, and posing give them a rewarding feeling. 

3. Dedicated athletes

A lot of bikini competitors are women with backgrounds in competitive sports. The discipline needed for training comes naturally to these women, and competing in a bikini allows them to continue on their path.

Bikini bodybuilding competition prep allows these women to stay focused and embrace their athletic side. 

4. Mix of all

Many successful bikini competitors are a blend of all these traits. Athletes join bikini competitions with a love for fitness comps and pushing themselves to do better in the gym. These competitions also offer their competitive souls to be fulfilled. 

These women enjoy the discipline and structure comp prep requires. Often see this as a test of their mental toughness. Of course, not everyone is the same – these are just some common qualities we have noticed in the top competitors over the years. 

Let’s learn the basics of bodybuilding competitions

There are 4 main competition categories. 

• Bikini comp: This is the ideal competition category for women who are starting in the sport. With more focus on a natural look. The ideal athlete needs to have their hips & shoulders in proportion to create an hourglass look. 
• Figure comp: For more muscular athletes. With broader and bigger shoulders and legs. Athletes need to have more symmetric muscle definition. 
• Physique comp: This category requires athletes to be very lean, with 8-10% body fat and a lot of lean muscle mass. A more natural look than bodybuilding athletes. 
• Bodybuilding comp: Athletes in this category are judged based on their weight and not height, with more focus on muscle mass and low body fat. 

What is bikini prep? 

Now that we know the basic competition categories and requirements for competing in them. Now, let’s jump into what bikini competition prep involves. 

Bikini competition prep has evolved a lot since the category was introduced. 

Back in 2017, most competitors followed strict diet plans, chugged gallons of water, and ate 5+ meals in one day. The typical timeline for bikini prep was 12 weeks, and athletes would sign up for their shows the day they start their prep journey.

Peak week was considered the magical time, the mysterious time where everyone would dominate on water and sodium intake, hoping to magically change their physique before the show. 

A lot of coaches still follow this method, but it is important to separate facts from fiction and recognize tactics for what they really are. 

Competition prep is a journey, one that mentally challenges you mentally and physically. This time should not be only about diet plans and workouts, but a comprehensive process that involves managing time, mindset, emotion, and motivation. 

Mental toughness plays an important role in finishing your prep. Some days feel overwhelming, and in these moments, you need to have a mindset that’s just as ready as your physique. 

Tips for competition posing

• Practice your posing routine regularly to ensure you become comfortable and confident to perform in front of a live audience and judges. 
• If this is your first rodeo, consider working with a posing coach. They will give honest feedback and help correct mistakes if necessary. 
• Choosing the right micro bikini competition suit for your show is just as important as your posing routine. This suit will highlight you on stage, impacting your overall score. 
• While performing on stage, remember to smile and make eye contact with the judges. 
• The top athlete from the industry will tell you – projecting confidence and enthusiasm on stage is the key to winning. 

How do you become a bodybuilder?

Anyone can do it; they simply need to enter an amateur competition and work their way up from there. 

To succeed, on the other hand, you’ll probably have to undergo a complete transformation and lifestyle change, building muscle mass and losing fat. To be a professional in the bodybuilding world, you need to gain recognition from international federations.

Now that you know what it takes to compete in a bikini bodybuilding competition, why not plan your next one sooner?