Getting ready for a bikini competition is no small feat. It's a journey that requires dedication, discipline, and a well-structured plan. Here's a step-by-step guide to help you prepare for your first show.
Recommended Reading: The True Cost of Competing
How to Prepare for your First Bikini Competition
Step 1: Set Your Goals and Timeline
Before you dive in, decide what you want to achieve. Are you aiming to win, or do you want to challenge yourself and see how far you can go? Once your goals are clear, set a realistic timeline. Most competitors start preparing at least 1 year before the show to build muscle and condition their physique for their federation.
Depending on your starting point, you may need more time. It's best to assess where you currently are and how much work you will have to put in prior to signing up for a show.
Step 2: Find a Coach
A good coach can make all the difference. They'll tailor a training and nutrition plan to your body type, experience, and goals. They'll also provide the support and accountability you need to stay on track.
You can coach yourself, but it is not recommended to do it through your first prep as it is a learning curve unless you are familiar with how to change up your training and nutrition along the way based on how your body responds.
Here is a how to find a good coach
Step 3: Nail Down Your Nutrition
Nutrition is key in shaping your body for a bikini competition. Your diet will likely include lean proteins, complex carbs, and healthy fats. Meal prep will become your best friend, ensuring you have the right food on hand at all times.
Tracking your food or meal prepping to hit your macro and calorie targets will be key in helping to make progress. Along with a diary to look back on to make changes as time goes on.
Here is what eating like a bikini competitor can look like
Step 4: Commit to Training
Your training regimen will include weightlifting to build muscle and cardio to shed fat. Focus on exercises that enhance the areas judges pay attention to, like glutes, hamstrings, and shoulders. Consistency is crucial, so stick to your workout schedule.
Most competitors will work out at least 4-5 times per week focusing on different body parts, hypertrophy, and progressive overload.
Here is a bikini competitor workout routine to try
Step 5: Practice Posing
Posing is an art that can take your physique from great to wow. Start practicing early to feel confident on stage. You can learn from videos, your coach, or by attending posing workshops and clinics.
Get the basics down and then continue to perfect each week from there.
Here are some posing tips to get you started
Step 6: Choose Your Suit and Heels
Your competition suit should flatter your physique and show off your personality. Similarly, pick heels that are comfortable and complement your suit. Don't forget to break them in!
Depending on your division and federation, there are different regulations to your suit cuts and what the judges are looking for on show day.
Familiarize yourself with your federation and divisions rules by visiting their website directly for the most up to date information.
Best Tips for Picking your Competition Suit
Step 7: Plan Your Tan and Beauty Look
Stage lights are bright, and a professional tan can help define your muscles. Book your tanning sessions ahead of time. Also, think about your hair and makeup – they should match the glamorous look of your suit and the competition's requirements.
You don't want to look washed out on stage and want the judges to be able to see your physique for everything you have worked so hard for. Ensuring it doesn't count against you.
Most competitions have a tanning company and makeup artist / hairdressers that you can book for the show.
You can however learn how to do your makeup for stage before if you choose to.
Learn how to apply stage makeup here
Step 8: Register for the Competition
Make sure you understand the rules and categories of the competition. Register before the deadline or additional fees to secure your spot and avoid last-minute stress.
Don't sign up too early though until you know you will be ready. Recommend at least 6-8 weeks out from the desired show. Or shorter if you can.
Sometimes things come up and happen out of our control so you don't want to spend money signing up unless you know you will be ready.
Step 9: Rest and Recover
In the final week you are in what's called peak week, focusing on rest and recovery. Your body needs time to heal from the intense preparation. This will help you look your best on stage.
Peak week and the last week before your show you are focusing on allowing your body to preserve its energy, make last minute preparations of packing, and anything else needed for the day of the show. While also adding back in some carbs to help fill out your muscles.
Peak week is not a miracle Hail Mary week where you will lose a ton of weight.
Step 10: Enjoy the Experience
On the day of the competition, remember to enjoy the moment. You've worked hard to get here, so savor the experience regardless of the outcome. Preparing for a bikini competition is tough but rewarding.
Take all of the pictures and videos you can, remember why this is a goal of yours and be proud of the work you have put in.
Preparing for a bikini competition is tough but rewarding. Follow these steps, give it your all, and you'll be proud of what you accomplish. Good luck!
Get more help and support along the way!
Join our Facebook group for Female Fitness & Bodybuilding Competitors Community today.
