Bikini & Figure Competition Checklist

Congratulations on deciding to compete in fitness shows. It takes hard work and dedication to be successful but the sense of accomplishment you feel when you walk on stage will make it all worth it.
Here is a checklist that should get you started.

16 Weeks Out from your Show

  • Have your body fat % taken along with measurements and starting photos so that you can track your progress throughout your contest prep.
  • Set realistic long and short goals. Decide which organization you would like to compete with and check rules and contests dates.
  • Build your training and nutrition plans. Nutrition will be the most important factor in your success on stage. Training (both weight training and cardio) will be essential, but secondary.
  • Attend a local or regional show to get a better idea of how your posing should look and search the Internet for contest photos.
  • Select a group of women that can offer support and would possibly like to train together for a show.

12 Weeks Out from your Show

  • Are you on track? Make sure to follow your training and nutrition plans.
  • Order your competition suits and shoes.
  • Update your body fat %, measurements and photos to track your progress.
  • Begin practice posing as much as you can. Practice at least 3-5 times for 10 – 20 minutes each week. Spend most of your time practicing on your front facing pose. This is where first impressions starts.

8 Weeks Out from your show

  • Stick to your training and nutrition plans. How close are you to your goals?
  • Check with your suit maker if your suit is ready. Make sure they know your contest date.
  • Update your body fat %, measurements and photos to track your progress.
  • End each strength and cardio sessions with 10 minutes of posing in front of a mirror and practice walking in your shoes
  • Sign in to your show and be sure that you are a member of the organization you plan to compete in.

4 Weeks Out from your show

  • Change your training and nutrition plans to accommodate the changes that have occurred in your physique.
  • Check with your suit maker to confirm your suit delivery date.
  • Update your body fat %, measurements and photos to track your progress.
  • Now that you are feeling confident in your posing, it is time to work yourself away from the mirror.
  • Set up makeup and tanning appointments.
  • Schedule a photo shoot with a professional photographer on the day of the show.

1 Week Out from your show

  • Follow your modified final week weight training and cardio.
  • Stick to your weekly nutrition plan so that you lose extra water and show as much muscle definition as possible.
  • Exfoliate your skin in preparation for your tan.
  • Pack everything you will need for the show along with a food for the day of your show.
  • Show up to check-in and the competitors meeting early and prepared.
  • Walk on stage confident that you have done everything possible to get into the best shape of your life.
  • Have your photo shoot and enjoy the experience!