Fitness Competition Information Session: What It Really Takes (and How to Know If It’s for You)
If you’ve ever watched someone walk across a stage in a sparkly bikini, with a deep bronze tan, perfectly styled hair, and the kind of confidence that makes you sit up straighter in your chair… you’ve probably had at least one of these thoughts:
- “Okay… how did she do that?”
- “Could I do that?”
- “Do I want to do that?”
- “Wait am I secretly a bikini-competition person?”
That’s exactly why I’m writing this.
Because every time I share my transformation story, especially the part where I lost about 60 pounds and eventually took it all the way to the stage, I get the same kinds of messages: curiosity, excitement, nerves, and a whole lot of “tell me everything.”
So this is your fitness competition information session.
And by the end, my goal is simple: to help you figure out where you fall on the spectrum because there are really only three outcomes after you learn what’s involved.
You’re going to be either:
- Nope. Not for me.
- Yes… I want to LOOK like a competitor (but I don’t necessarily want to compete)
- Yes. I’m ready. I want to compete.
All three answers are valid. Truly.
But you deserve clarity before you ever spend money on a sparkly suit or start Googling “spray tan near me” like a woman on a mission.
Let’s start with the most important part: mindset.
My Philosophy on Fitness Competitions (Read This Before Anything Else)
First when I say “fitness competitions,” I’m talking about physique competitions. Bodybuilding shows. Not Spartan races. Not marathons. Not Ragnar relays. Not triathlons. This is the kind of competition where you are literally being judged on how your body looks. That’s not meant to scare you just to ground you in reality, because the mental side of this sport is real . And that’s why my entire approach comes back to a few non-negotiables.
This is a hobby.
This isn’t my identity. It’s not my career. It’s not my entire personality. It’s a hobby like people who train for marathons or golf tournaments or triathlons. Something you do because it challenges you, gives you a goal, and keeps you committed to taking care of your body.
And if your goal is to go pro, chase titles, and climb the competitive ranks at an elite level? Amazing. But I’m probably not the coach for that.
Because my approach is this:
No extremes.
I’m not interested in pushing my body into unhealthy territory for a trophy.
I’m not interested in steroids or performance-enhancing drugs.
I’m not interested in dieting so hard you lose your period (when I still had a cycle, I never lost it in prep). I’m not interested in hair loss, emotional chaos, screaming-crying breakdowns, or turning into a shell of myself.
And yes those things happen in this world. Not always, but often enough that we need to talk about it honestly.
Because here’s the question that brings it all back:
What are you doing this for?
Seriously. What’s your why?
For me, competing is a physical challenge and a mental challenge. I like pushing myself. I like seeing what I’m capable of.
But I will never be someone who tells you to destroy your health for a $50 plastic trophy.
Have fun.
This is the sneaky truth: the moment it stops being fun, you need to reevaluate.
I stopped competing for a while because I wasn’t having fun anymore. I was emotional, exhausted, and miserable. And looking back, I know what I did wrong, but in the moment, it felt like the sport was taking more than it was giving.
When I came back to it, I came back with a completely different mindset:
You GET to do this.
Not “I have to.”
You get to.
You get to challenge your body. You get to commit to yourself. You get to do something that most people will never even attempt.
That mindset changes everything.
The First Big Reality Check: This Sport Can Mess With Your Head
Because you’re being judged on your physique, this sport can amplify body image struggles.
And I want to be very clear: we all have moments of insecurity. That’s normal.
But if you’re dealing with a serious eating disorder, a deep body image battle, or a level of self-criticism that affects your daily life? I don’t recommend this sport.
You’ll find coaches who will say “do it anyway.”
I’m not one of them.
This sport requires a clear head and emotional stability because the closer you get to show day, the easier it is to become wildly critical of yourself sometimes even when you look like a body other women dream of.
It can become a total mind game.
So if you already feel mentally fragile around food, weight, or your body? Choose something kinder. Stronger doesn’t mean harsher.
So… Where Do You Fall on the Spectrum?
If you’re in the “Nope, not for me” camp…
Here are the three most common reasons:
1) You don’t have the time.
Prep takes time: lifting, cardio, meal prep, tracking, posing practice, and sometimes travel. And you have less wiggle room for skipping workouts “because you don’t feel like it.”
2) You don’t have the support.
Body transformation often creates psychological transformation, too. People around you may not love that. If your environment is unsupportive, start there first.
3) Your mental health needs to come first.
If this sport is likely to trigger disordered patterns, it’s not worth it.
And again this isn’t forever. It’s just “not right now.”
Okay… But What Are These Competitions, Exactly?
Let’s talk about the landscape. In bodybuilding/physique competitions, you’ll hear two big categories:
Drug-tested federations vs. non-tested federations
Drug-tested competitions typically follow banned-substance lists (often aligned with WADA standards), and most will not allow testosterone even if prescribed.
Non-tested competitions (like the NPC) allow a wide range of competitors, some may be on medically supervised TRT, and some may be using heavy PED protocols.
This matters because many women in perimenopause and menopause are using hormone support, including testosterone. If you’re on TRT, you’ll likely need a non-tested federation (or a federation with a therapeutic use exemption policy, though testosterone is commonly still a no).
The Organizations on My Radar
There are several organizations out there, but here are the three I discussed in the session:
OCB (Organization of Competitive Bodybuilding)
One of the largest natural bodybuilding organizations, with shows across the country. If you want drug-tested options, it’s one to watch.
Musclemania (Fitness Universe / Fitness America)
This is the federation I competed in years ago (2013, 2015, 2017). It can still be a good choice depending on the date and location.
I’m going to be honest though: the shows I did weren’t always run smoothly. That doesn’t mean yours would be the same, but it’s worth knowing.
IPL (International Physique League)
This is the federation I’ve decided to focus on. It was hands-down the best run show I’ve done. On time. Organized. Great energy backstage. Supportive community. TV monitors backstage so you can see what’s happening on stage. And a range of divisions that makes the experience more accessible and fun for more people.
If you’re exploring shows, I recommend starting here: competeipl.com
Choosing a Division: The Part People Forget Matters
One of the best things about IPL is that there are multiple ways to compete, depending on what you feel comfortable with.
Because let’s be honest: standing on stage in a tiny bikini is not everyone’s dream. And you don’t have to start there.
There are divisions like:
- Bikini / Bikini Model (sparkly suit vs. more affordable options)
- Swimsuit Model (one-piece)
- Shape / Wellness-style divisions (great for women with stronger lower bodies)
- Figure
- Women’s Bodybuilding (no heels)
- Women’s Athletic (sporty look, sometimes barefoot one of my favorites)
- Sports Model (you pick a sport and dress up yes, it’s as fun as it sounds)
- Evening Gown (seriously hair, makeup, tan, gown, confidence… I’m intrigued)
And then there are exhibition options like Transformation/Inspiration, where it’s not about winning it’s about celebrating your story.
That’s why I tell women: choose a division you can feel proud and comfortable in. You don’t want to feel like you’re playing dress up as someone else.
What It Takes to LOOK Like a Competitor (Without Competing)
If you want the competitor look, the formula is simple but not easy.
You need two things:
- Muscle
- Low enough body fat to see the muscle
That’s what “toned” means. Not magical exercises. Not endless cardio. Not detox tea. Muscle + body fat reduction = definition.
To build that, you’ll need consistent work in the BALANCE Framework:
- strength training 3–4 days/week
- consistent nutrition habits (building your plate or tracking portions)
- sleep (6–8 hours)
- hydration
- stress management
- cardio for health (and fat loss support)
- accountability
If you do those things for long enough, you will look like someone who trains like an athlete because you will be training like one.
What Changes When You Decide to COMPETE
This is where it gets real.
Competing isn’t a brand new life it’s the same foundation, just dialed in. Training typically increases to 5–6 days a week, often with bodybuilding-style splits. Cardio often increases 12–16 weeks out, depending on where you start and how much body fat you need to lose.
Nutrition becomes more precise:
- you’re usually tracking portions or macros
- you’re not guessing
- you’re not winging it
- and there’s less room for “eh, it’s fine”
You also add the stuff most people don’t think about:
Posing practice
You will practice posing after workouts and in dedicated sessions. And yes, it’s harder than it looks. Holding poses while flexing under stage lights is a skill and you train it like any other skill.
Heels practice (if your division requires heels)
You don’t put on competition heels for the first time on show day. You walk in them at home. You do chores in them. You become the woman who can move in them without looking like a baby giraffe learning to walk.
Alcohol is basically out
Alcohol interrupts fat loss, impacts sleep, increases cravings, and tends to come with “snack decisions” you wouldn’t make sober. During prep, it’s just not worth it.
Show Day: The Makeup, the Tan, and the Weird Beauty of It All
Show day is its own world.
You’ll have:
- a very dark tan (because stage lights wash out muscle definition)
- heavy makeup (and it will feel like too much until you see photos)
- hair styling, jewelry, suit, and all the glam
And also:
- hunger
- fatigue
- sometimes poor sleep
- sometimes constipation (we’re adults, we’re telling the truth here)
Peak week strategies vary, and a lot of it is trial and error because you don’t truly know how your body responds until you do it. That’s why many competitors do multiple shows. Each prep teaches you something.
The Most Important Truth of All
The final 12–16 weeks before a competition is not the time to learn the basics.
If you’re not already consistent with:
- lifting
- nutrition habits
- sleep
- hydration
- stress management
…then prep will feel like punishment instead of a challenge.
If you’re considering a competition, give yourself time. Build the habits first. Then prep becomes the final polish not a desperate scramble.
Want to Build the “Competitor Body” First?
If your goal is to look athletic, strong, and lean whether or not you ever step on stage this is exactly what we do inside:
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If you want to stop starting over and finally build the foundation that makes a competition prep possible (or makes you feel like a total powerhouse without one), that’s your next step:
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