Female Bodybuilding: Competition Categories Explained
Aug 25th, 2024 - 23 mins
In more recent years we are seeing a huge growth in the number of women taking weight training seriously, as a result female bodybuilding has become much more popular and accessible. More women than ever are taking on the challenge of conditioning their bodies to competition standards.
While the industry is making way for women to compete, the information available to novice female bodybuilders seems to be sparse. Lipstick Lifters is working to close that gap, starting with this detailed guide on female bodybuilding and continuing to offer further information and support exclusively for women interested in this sport.
We have two bodybuilding workout packs that you can get started with right away:
Beginners Bodybuilding Workout Pack
Intermediate Bodybuilding Workout Pack
And for the bigger picture, check out The Fat Loss Formula.
Now, back to female bodybuilding competition categories, here’s what you can expect from this article…
Contents
Here we will explore the different bodybuilding categories at competition level and explain the basics of how each one is judged, including what the judges will be looking for. But first, a brief encounter with bodybuilding history…
The History Of Female Bodybuilding
Female strength training dates back to the late 19th and early 20th centuries. If you’re interested in seeing women that pioneered strength training for women, check out these awesome Vintage Female Lifters.
It wasn’t until the mid 20th century that female bodybuilding became a competitive option for women. The first ever women’s bodybuilding competition was held in Ohio in 1977, and the very first Ms Olympia competition was held just 3 years later in 1980.
One of the pioneering figures in female bodybuilding was Abbye "Pudgy" Stockton, who became known as the "Queen of Muscle Beach" in the 1940s. She inspired many women to embrace strength training and compete in physique contests. Another influential figure was Rachel McLish, who won the very first Ms. Olympia contest in 1980, helping to solidify female bodybuilding as a legitimate competitive sport.
As female bodybuilding gained popularity, athletes like Cory Everson, Lenda Murray, and Iris Kyle emerged as dominant forces in the sport, showcasing the dedication, discipline, and athleticism of female bodybuilders. These trailblazers paved the way for women today to pursue careers in bodybuilding and fitness, breaking stereotypes and challenging societal norms about women's bodies and strength.
Today, female bodybuilding continues to evolve, with a diverse range of categories and competitions catering to different body types, physique goals and preferences. While the sport has faced its challenges and controversies over the years, the legacy of its pioneers and the ongoing dedication of female athletes ensure that female bodybuilding remains a strong and integral part of the fitness industry.
Female Bodybuilding Competition Categories:
Competitive female bodybuilding has 7 categories…
Fit Model
Wellness
Bikini
Figure
Fitness
Physique
Bodybuilding
Different locations and federations will have their own line up of competitions and standards, for example; not all competitions will have a bodybuilding division. With that in mind, you should use the information provided here as a guide.
Check locally (or further out if you’re willing to travel) to see which competitions are available to you and which divisions are being hosted.
But before you do, you need to know which category is right for you. See below a deep dive into each category including how you will be judged in each one.
Fit Model Bodybuilding
New for 2025 the NPC & IFBB have announced the new Fit Model bodybuilding category which is set to reach pro level by 2026. This is another entry level category for women.
The "Fit Model" physique is a softer, more natural “fit” appearance when compared to the more extreme ends of female bodybuilding. Glutes and shoulders should be rounded, firm but not overly muscular. Think “fitness model” and not “bodybuilder”.
If you find yourself with a bikini bodybuilding physique, you've gone too far for this category.
Judges are looking for stage presence and physical beauty in terms of skin tone, hair and facial beauty.
We have covered this division in more depth in a separate article, you can learn more here.
Wellness Bodybuilding Category
Introduced circa 2016 wellness bodybuilding opened the doors for the fuller figured woman to compete.
The Wellness category is a classic ‘healthy woman’ look.
This is a category where the judging isn’t based on absolute muscle size, or incredibly low body fat levels.
Wellness is geared more towards symmetry, proportions, general appearance and essentially, the ‘overall package’.
Competitors are typically slim and athletic, without being heavily muscled or incredibly lean. They are expected to be fit, healthy and elegant.
These ladies are strong, with the overall look being ‘shapely’ but not ‘muscular’.
Wellness competitors need to present a healthy and fit figure, with a firm appearance, sporting fuller hips, thighs and rounded buttocks.
This category is a great point of entry for novice bodybuilders
Wellness competitors are assessed by a panel of judges across…
Stage presence
Quarter turns
‘I walks’ (along a stage or catwalk)
Vertical proportions (legs to upper body proportion)
Horizontal proportions (hips and waist against shoulder)
This is a category where extreme muscle definition, separation, very low body fat levels, dryness and muscle size are marked down.
The wellness category opens the doors to a new wave of women, if you want to find out more, checkout; Wellness Category Bodybuilding – The Game Changer for Women >>>
Bikini Bodybuilding Category
Bikini competitors present an hourglass figure, with evenly proportioned shoulders and hips.
The bikini category has long been a favourite for women entering into the sport. However now that we have the wellness division well and truly established, curvier women have two bodybuilding categories to choose from.
Check out these options for a Bikini Bodybuilding Workout Plan.
Bikini girls require good and balanced muscle definition, without extreme muscularity or extremely low body fat levels.
The judging of bikini competitors is based on a healthy, balanced and well-proportioned physique.
As with classic bodybuilding, points are awarded for symmetry and balance of muscle shape and size.
Judges are looking for a classic hourglass figure, with particular emphasis being placed on the shoulder muscles, a small waist and good, well-proportioned glutes.
Skin tone is very important, so make sure that skin is firm, moisturised and tan is well applied.
Want to start bodybuilding? Check out this introduction to bodybuilding for women >>>
Bikini competitors are assessed by a panel of judges across…
Front and back poses
Quarter turns (natural federations)
Overall presentation
‘I walks’
Posing
Confidence and stage presence.
Judging is across two rounds, wearing a two piece bikini and high heels.
In both rounds, competitors will be expected to perform front, back and both side poses.
For the second round, competitors will start with the ‘I walk’, in which they will be expected to show their stage presence and physique on the move.
Points are accumulated for; look, physique and stage presence.
I-walking
The competitor walks confidently towards center stage, in addition to this, they will stop to perform 4 different poses of their own choosing.
Finally, they will walk to join the line up at the back of the stage.
Looking for a bikini body workout?
See: Bikini Bodybuilding Workout Plan
Figure Bodybuilding Category
The figure category is where we start to enter more of a classic female bodybuilding arena.
Ideal for women with a naturally athletic physique, good muscle shape and tone.
Figure competitors tend to be muscular with broader shoulders, a smaller waist and narrow hips.
When it comes to muscle balance, judges are particularly impressed with strong, muscular shoulders and backs.
This should be balanced with strong quads and glutes giving an impressive ‘X’ shaped physique.
When combined with even skin tone and the right level of body fat (typically 8-12%) this creates a strong and lean look.
Judges are looking for full muscles, with clearly visible separation. Muscle striations are to be avoided.
Competitors can be marked down in this category for being too muscular and of course for not having enough visible muscle mass.
Figure competitors are assessed by a panel of judges across…
Quarter turns (front, both sides and back)
Muscle size, symmetry and proportion
Visible muscle separation
Aesthetic qualities such as skin tone, make up, clothing and overall appearance
Poses are the classic quarter turns (allowing the judges to see all sides of the physique).
Points are awarded for muscle size, symmetry, proportion and how lean the competitor is.
The aim is to be ‘lean’ rather than ‘ripped’ and ‘muscular’.
Competitors typically do not have to walk in the figure class, but over two rounds they will be judged in both a single piece swimsuit and two-piece bikini.
Fitness Bodybuilding Category
The fitness category is where female bodybuilding, fitness and talent meet.
The women’s fitness category is a bit of an anomaly. It’s not just about appearance; here you will need to demonstrate your strength, flexibility and talent.
A fitness competitor’s physique will match closely to a figure competitor, but in the fitness category; there’s more.
Not only are competitors required to present a well-built physique, they are also expected to perform a fitness routine to music.
This is an opportunity to demonstrate physical strength and fitness ability.
Competitors may have a background in dance, gymnastics, cheerleading or the like, but essentially this category is open to anyone who can satisfy the judges as outlined below.
As with other categories there is the first round of physique judging (this is done in a two-piece swimsuit and includes the usual quarter turns etc).
Round two is the fitness round – here competitors will have to perform a two minute routine.
It doesn’t have to be gymnastic or dance based, but it does have to be set to music and depending on the level of competition, include the following power and flexibility moves…
One armed push up
Straddle hold
Leg extension hold
High kick
Front and side splits
Competitors are judged on fitness, style, coordination, movement, routine quality and overall personality.
The final round is the one-piece swimsuit round.
In this round judges are assessing the competitors in their athleticism, firmness, poise, elegance, overall appearance, symmetry and proportion.
Physique Bodybuilding Category
Physique competitors move even closer to the female bodybuilding end of the scale, but they are expected to be more feminine and athletic than their bodybuilding counterparts.
Here judges are looking for larger and more defined muscles than a figure competitor.
Physique competitors are muscular, but not so much so that they would be described as ‘ripped’. Around 8-10% body fat is appropriate.
Points are scored for muscle size, tone, poise and balance.
Female physique competitors are judged in a traditional bodybuilding pose style, with all women having to perform the following poses…
Front double biceps/open hands (no flat footed full front pose – some sort of front twisting pose)
Back double biceps/open hands
Side triceps with leg extended
Side chest with arms extended
Front ab/thigh
In the physique category, competitors have to perform a routine choreographed to music of their choice.
It is here where they can demonstrate their physique during movement.
Physique competitors are judged on their muscle mass – they are expected to have full muscles (but not as thick as the bodybuilding category women).
Women’s physique competitors should step on stage with a very low level of body fat. Some muscle striations are allowed in this category.
The overall look that the judges want to see is leaner and more muscular, than the other categories. Though the thick muscles and extremely low body fat levels of female bodybuilders is not desired in this category.
Physique women are expected to have a wide back and shoulders, a tiny waist, strong, lean legs and glutes combined with perfect symmetry and balance to their physique, with some muscle striations.
Ready to build your physique? Check out the plans below...
Beginners Bodybuilding Workout Pack
Intermediate Bodybuilding Workout Pack
Also see; The Fat Loss Formula.
Bodybuilding
The female bodybuilding category has dropped off in terms of popularity, with most women not wanting to go down the route that it takes to succeed at the very top levels in the sport. It does still exist, but in a much smaller form than before. Most likely because women now have a much wider range of options to enter this sport in any of the aforementioned categories.
The bodybuilding category is the only of the women’s physique sports that is judged by weight and not height. This is because the judging is largely down to muscle mass and body fat levels rather than athleticism, appearance and femininity.
Female bodybuilders are judged across the pose routines – these are mandatory poses…
Front double biceps/open hands (no flat footed full front pose – some sort of front twisting pose)
Back double biceps/open hands
Side triceps with leg extended
Side chest with arms extended
Front ab/thigh
The judges will also call out further poses they wish to see in order to make their judgements.
Bodybuilders are then allowed to go through their own pose routine. Competitors will choreograph this themselves.
This is an opportunity for female bodybuilders to show off their best poses, angles and muscles in order to score extra points with the judges.
Points are scored for muscle size, symmetry and balance alongside low body fat and posing quality.
In terms of body fat, the lower the better – muscle striations are expected all over the body and muscles are expected to be thick and full.
The perfect female bodybuilding physique should also be:
‘Dry’ (as much water removed from under the skin as possible)
‘Granular’ (body fat so low that the muscle texture can be seen)
And ‘vascular’ (body fat and water so low that the blood vessels are big, thick and visible all over).
A female bodybuilder with all of the above will score maximum points.
Getting Into Female Bodybuilding
Hopefully now you can see that female bodybuilding is an inclusive sport, and contrary to popular belief, female bodybuilders needn't be “jacked”.
Make no mistake though, even at entry level, bodybuilding is a challenging sport. It takes a lot to get stage ready and not everybody has it in them to do what it takes to go pro in bodybuilding. Bodybuilding isn’t just about weightlifting, it takes a supreme level of dietary discipline.
See The Fat Loss Formula for support in managing the entire cycle.
If you’re interested in competing you should first try to establish which category is right for you, then you need to find your respective federation (depending on where you are based). You need to find your competition, understand the local requirements, and then, ideally, find a local coach to help you.
Choosing The Right Category For You
A dramatic decline in popularity of the female bodybuilding category, coupled with the explosion in popularity of weight training amongst women, means that the sport as a whole had to evolve. It did so by adding all kinds of categories to women’s physique sports, leading to the wide range that we now have available.
These female bodybuilding categories are broad enough that there’s likely to be one that suits your interest, your physique and your training goals, - should you wish to go down the competitive road.
Your natural physique may be suited to some categories more than others – take an honest look in the mirror and see which category will suit you best. Use the images above as examples of each category, also do some deeper research into the categories that interest you.
While natural body shape plays a huge part in where you fit in the world of bodybuilding, you should not forget that this is bodybuilding after all. Therefore, the objective is to ‘build’ your desired physique, in the gym, with weights. So you must make sure you have access to good weightlifting workout plans. Bodybuilding is about sculpting your body and weightlifting is the only way to do this.
Women who want to enter into this arena should be working with weights already, if you’re not, you need to start now. It can take years to build your physique up to competition standards so the sooner you start, the better.
See:
Beginners Bodybuilding Workout Pack
Intermediate Bodybuilding Workout Pack
Remember that you don’t have to restrict yourself to one female bodybuilding category, it’s not uncommon for women to enter the sport in one category, and work their way into another. How far and wide you want to take this is entirely up to you.
Bodybuilding Federations
By far the largest and most internationally recognised bodybuilding federation is the International Fitness & Bodybuilding Federation (IFBB).
If you are in the US see; IFBB Federation USA
For Canada see; Canadian Physique Alliance
In the UK see; UKBBF
For the rest of Europe see; Natural Bodybuilding EU
For Asia see; AFBF
For Central and Caribbean see; CACBBFF
And in South America see; CSFF
Understanding Your Own Bodybuilding Competition
While there is of course an industry wide standard, be mindful that each federation and local competition may have some slightly different rules. Make sure you check these out based on the competition you are considering.
The best research you can do is to visit the shows you are interested in as a spectator. By doing this you will be able to familiarise yourself with the format and the standard of competition that you’ll be up against. Go one step further by talking to some new people while you’re there, ask about their experiences and allow yourself to get a real feel for the world of bodybuilding.
Sample our workout plans for free >>>
Common FAQ’s About Female Bodybuilding
Is bodybuilding healthy?
As with all things in life, there is always the risk that some people will take things to the extreme. On an extreme level, bodybuilding isn’t a particularly healthy sport. It has the potential to breed eating disorders such as orthorexia and/or drug (steroid) abuse.
But when enjoyed responsibly bodybuilding can have a very positive physical and mental influence on someone's life.
What does a bodybuilding diet look like?
Everybodies diet will be different in terms of what they actually eat, there is always more than one way to get there and it is rarely a straight path for anyone. Most bodybuilders pay very close attention to their diet on a very granular level, considering both macro and micronutrients, this is adjusted according to whichever training phase they are in. You can learn more about the different phases that contribute towards overall fat loss in our Fat Loss Formula.
You may also be interested to check out this detailed article about Bulking & Cutting For Women.
What body fat percentage does a woman need to achieve for bodybuilding?
It’s impossible to give any absolutes here because each woman carries body fat differently. We can only offer a guide and that would be somewhere between 8-20%, with the lower end being on the most extreme bodybuilding side of the scale and the top end fitting into the wellness category.
Does bodybuilding make women bulky?
Nobody ever became a bodybuilder by mistake, it is always the result of deliberate and consistent action. Building lean muscle and dropping your body fat down to the level of a professional bodybuilder is no easy task. The fact that anyone thinks so is an insult to the women who perform at the very top levels of this sport.
It is true that some body types have an easier time than others when it comes to building muscle and burning fat. But pound for pound, lean muscle takes up less space in the body than fat does.
How is a bodybuilding competition different from a powerlifting competition?
Bodybuilding is a sport of aesthetics, powerlifting is a sport of strength. You can learn more about competitive powerlifting here.
Also check out: Powerlifting Vs Bodybuilding: What’s The Difference?
How long does it take for a woman to see results from bodybuilding?
It depends where you start and what results you’re looking for. There are a number of measurable progress points that you can use to keep yourself motivated.
Physical strength
The first thing you will notice is your physical strength improve, with each exercise you will start to notice that you can progressively lift more weight. This is the very first signal that most will get as an indication that they are heading in the right direction.
Muscle group attention
You will also begin to understand your stronger muscle groups vs your weaker muscle groups, this is a good indication that you are paying attention to each muscle group in your body. Remember that in bodybuilding, particularly at the more extreme levels of this sport, we want to see each individual muscle group pop. So as you pay attention, you will know exactly which muscle groups are performing well and which you may need to give more attention to.
Body fat reduction
Another positive indicator is a reduction in body fat. Throw away the scale because body fat has nothing to do with overall weight. Most body fat percentage monitors are not accurate either. Your most reliable way to measure body fat is with calipers or better yet, by eye. This is what progress photos are for, as your body fat levels drop you will naturally start to see more muscle definition.
How long?
How long it takes to reach all of these milestones will be different for everyone for a number of reasons. None of it really matters because the only thing that is absolutely certain is that you will never see any of these results if you don’t start.
What are the common challenges women face in bodybuilding?
Negative opinions
It is not uncommon for people to speak negatively about things they do not fully understand and so as a result women interested in bodybuilding may find themselves exposed to the negative opinions of others. You decide what you do with your life, so kindly thank them for their opinion and continue as you were.
Body image issues
Another challenge women face is body image issues. As we become more and more engrossed in bodybuilding we are faced with some remarkable physiques that aren’t always obtainable to the average woman not using PEDs. The best thing you can do is not compare yourself to others, this is a matter of you vs you. Sure, if you compete you will be compared against some of those remarkable physiques, but none of that is a reflection of who you are at your core.
Keep your mind healthy and never forget who you are.
Hormonal changes
As women we are “blessed” with fluctuating hormones, particularly around our menstrual cycles, pregnancies and menopause. These will, most likely, at some point, have an impact on your performance, recovery and ability to burn fat.
On the positive side, bodybuilding is a sport that forces you to pay attention to your body, the longer you do this the better you will get at making the required adjustments as and when required. Also, know when to stop and take a break, no good will come from overtraining, especially when you are at your weakest.
Injury risk
As we get competitive it gets easier to ignore the warning signs from your body. Don’t ignore or train through any nagging niggles or pains. Address them, they are your early warning sign.
Repetitive strain injuries arguably have the ability to become more chronic than a one off acute injury. Allow yourself sufficient recovery time, stretch, spend time in the sauna and steam room, get sports massages and get a good physio. Also, make sure you’re performing your exercises with good clean form and you’re not over lifting.
Financial struggles
Bodybuilding is not a cheap sport to participate in. Besides the cost of the gym membership you also have to consider the cost of everything else you need; professional support, supplements, equipment, nutrition plans, federation joining fees, tanning, bikini, shoes… the list could go on.
Workout Plans For Female Bodybuilding
If you’re just entering into the realm of bodybuilding, you have a long way to go until you are competition ready. The sooner you start, the sooner you will get there.
Start by familarising yourself with the bodybuilding style of training. Learn as you lift with Lipstick Lifters bodybuilding workout packs.
Absolute beginners should start with this Introduction to Bodybuilding For Beginners.
If you have some lifting experience you can go in on the Bodybuilding Plan for Intermediate Bodybuilders.
Don’t overwhelm yourself by trying to learn and do everything at once. Just start, as long as you maintain an active interest in developing your bodybuilding career, everything else will come with experience.
Getting A Bodybuilding Coach
In your early days, it is absolutely possible to make good progress training by yourself. The above plans are an excellent foundation for you to build upon.
As you start to make progress, you’ll need to switch things up, our beginners and intermediate bodybuilding plans are not enough to get you on stage, you need to continue to tweak your workout plan as you progress, paying close attention to which muscles you’re building and how your overall progress fits with the bodybuilding category you have chosen to compete in. You can also use our Members Zone Portal to make your own bodybuilding plans, but as soon as you have your competition in your sights, we strongly recommend getting a local coach.
Different training methods will reap different results in different ways, you need to be able to adapt your plans and your diet according to where you are and where you need to be. This is why, if you do decide to go pro, you absolutely must get a good coach on side. They will know what you need to do to get the best results for your competition category.
A good coach is imperative to your success, as they will be able to give you an honest opinion on which category they think will suit you best and guide you towards competitive standards.
Your coach will (should) ensure you get on stage in peak physical condition.
If you’re not ready for a coach, but you want reliable bodybuilding plans to assist you with laying your foundations, don’t forget about our beginners and intermediate bodybuilding workout plans:
An introduction to bodybuilding for women >>>
Bodybuilding plan for intermediate bodybuilders >>>
Spoiler Alert
One of the open secrets of the bodybuilding world is the use of steroids and other PED’s (performance-enhancing drugs).
Your life, your choice; we’re not here to judge or expose anybody. We only want to mention this because if you’re unaware of their use (and you are a “clean” athlete) you may find yourself in a category you just can’t win in. So be mindful of where you compete and who you are up against.
There are plenty of drug-free competitions, so do check locally to see what competitions are available to you.
Interested In Bodybuilding But Not Interested In Competing?
If you’re interested in bodybuilding, but not interested in competing, you can still take all the fundamentals of this sport and enjoy them at your own leisure. You vs you.
There are no rules to say you must compete to take part in this training style. The bodybuilding style of training is appealing to many for the simple fact that of all the weightlifting sports, it arguably gets the most “aesthetically pleasing” results.
Aesthetics aside, some women just enjoy lifting in this way, and that too is absolutely fine to go ahead and do for as long as you like. It’s not uncommon for women to move from bodybuilding to powerlifting, vice versa, and back again. It really is your choice, you can take each sport as far as you like. Powerlifting is arguably a more physically empowering sport, because lifting an amount of weight you never thought you could is a feeling like no other.
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Female Bodybuilding Competitions Additional Reading
This article was originally published in 2021 and most recently updated in March 2025
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