While competitive bodybuilding has been around since the early 1900s women have only recently jumped onto the stage. Competitive female bodybuilding started in the 1970s and has maintained a high level of popularity. In addition to traditional bodybuilding competitions, fitness and figure competitions have been added for women who enjoy fitness and competition but do not want to look like Arnold Schwarzenegger.
Instructions
1. Get in shape. If you haven’t been working out and building muscle, your first step is to get started on a program. You can create a fitness and nutrition program yourself. There are many training guides and programs found online, books are also available and speak directly to the female physique. If you’re not sure where to start, consider hiring a personal trainer who specializes in bodybuilding to help you create a program.
2. Learn more about the various organization(s). There are many bodybuilding organizations. Each organization has their own philosophy on training and competition and many of the organizations overlap – the INBF and the WNBF for example. ? Look to find an organization which offers competitions in your area. If your ultimate goal is to compete professionally, make sure to compete in NPC sanctioned competitions as they are the only amateur organization recognized by the IFBB.
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3. Understand the different types of competitions. For women there are three basic types of competition. They include:Fitness, Figure, and bodybuilding. ? Fitness competitions include a swimsuit round and a collection of required poses. In addition they also require a routine to be performed on stage which typically incorporates some dance, aerobic, or gymnastic element. ? Figure competitions are a more recent addition to the sport and competitors are judged on muscle symmetry and tone rather than bulk as they would be in bodybuilding.
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4. Scope it out. Once you’ve found an organization you’re interested in competing in, order a video of their last competition, visit an upcoming competition, and start meeting fellow bodybuilders – they’re the best source of information about the specifics of any particular organization’s competition rules and guidelines. ? If for example, you’re interested in a fitness competition rather than figure you’ll want to focus your energies on viewing those specific types of competition.
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5. Determine your timeline. If you’re already in pretty good shape then participating in your first competition may be just a few months away. If, however, you’re new to the sport, consider giving yourself 10-12 months of preparation time. Spend the first half of that time getting yourself in shape and the second half of that time getting competition ready.
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6. Hire a trainer. To get competition ready it’s imperative to have help. And not just any old help will do – look for a trainer who is familiar with your chosen type of bodybuilding competition.
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7. Compete! ? This is the moment you’ve been training for. Sign up for a competition, prepare, and then do your best and enjoy the moment.
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