Wellness Category, Bodybuilding - The Game Changer For Women
Dec 8th, 2018 - 8 min read
Women’s wellness category, bodybuilding: For natural bodybuilding women with fuller figures who seek the opportunity to compete in a league of their own. This relatively new(ish) wellness bodybuilding category seems to be here to stay.
With more women than ever chalking up and hitting the non-conventional iron, bodybuilding federations have made way for the fuller figured woman to compete.
Circa 2016 the new wellness category was introduced and it opened the doors of bodybuilding to a whole new wave of women.
The wellness bodybuilding category is one that focuses on symmetry, proportions, general appearance and essentially, the ‘overall package’. Generally, you should have a healthy and fit figure, with a firm appearance, sporting fuller hips, thighs and buttocks.
Unlike traditional bodybuilding, you should avoid; muscle definition, separation, very low body fat levels, dryness and muscle size.
Big booty girls rejoice!
Wellness bodybuilding is for us!
The fact is; when it comes to natural bodybuilding, which category you fit depends heavily (but not entirely) on your natural shape. Women with smaller frames, narrower hips/thighs and an athletic build tend to do extremely well in figure, fitness, physique and bodybuilding categories. Those of us with thicker thighs, rounded hips/buttocks now fit very nicely in the wellness bodybuilding category.
What you need to know about wellness bodybuilding
The wellness bodybuilding category puts a whole new dimension on natural bodybuilding. Generally speaking; wellness category competitors tend to be relatively new to the game. Obviously wellness bodybuilding still requires a lot of hard work, heavy lifting and of course muscle growth. This is no easy ride, so if you want to step into this game, you absolutely must expect to work hard.
To compete against other natural bodybuilding women, you should first take the time to understand what is expected from a wellness category competitor.
The wellness bodybuilding category is broken down into 4 height classes
- Height up to and including 158 cm
- From 159 cm up to and including 163 cm
- 164cm up to and including 168 cm
- Over 168 cm
If each class does not consist of a minimum of 6 competitors, groups may be merged.
Wellness bodybuilding category: Attire
What you wear matters in bodybuilding, so do not overlook the rues of your federation, because you will be marked down if you aren’t dressed appropriately.
Generally; you will be expected to wear an opaque two piece, which is in line with current trends. Your footwear also needs attention; you should wear high heels up to 12cms, soles must not exceed 1cm and platform shoes are generally not allowed. It should be noted that you cannot wear any jewellery (except your wedding ring). Finally; you can style your hair as you wish.
In addition to what you wear, you should also be tanned for the event, your tan should be the more ‘lasting’ kind and not one that wipes off. As well as you tan, you can use oils to highlight muscle definition, however; excessive use can get you disqualified, so be careful.
There are 3 rounds to the wellness bodybuilding category:
Round 1 – Elimination
In this round you will be called on stage where your group will be divided into two groups either side of the stage. Centre stage is left open for comparisons and you will be called centre stage in smaller groups to perform your four quarter turns. Here you will be directed through a quarter turn right, a quarter turn back, a quarter turn right and a quarter turn front.
You should maintain good posture throughout. Failure to perform quarter turns adequately could result in being marked down or disqualified.
Details of each turn
Front facing position
In front facing position; you should stand upright with your stomach in, chest high, and shoulders back. In addition, your head and eyes should be facing forwards. Rest one hand on your hip and position one leg out to the side. Your other hand should hang straight down by your side, along with an open palm, facing forwards, with straight fingers.
Quarter turn right
You will now reveal your left side to the judges. In this pose your upper body should be turned towards the judges and you should be looking directly at them. Rest your right hand on your hip and hang your left arm down and back to reveal the centreline of your body. Again, with an open palm and straight fingers.
Your left foot should come forward slightly and up on tip toes, raising your hip, with a slight bend in your knee.
Quarter turn back
Your second quarter turn will reveal your back to the judges. Here you will be expected to stand up straight with a slight and natural curve in your lower back. Rest one hand on your hip and one leg out to the side. Your hand should hang straight down by your side, again with open palm and straight fingers.
As with the front facing position, you should have your stomach in, chest high, and shoulders back. You will be expected to keep your back to the judges the entire time.
Quarter turn right
This final turn will reveal your right side to the judges. Stance should be the exact opposite of the first quarter turn that previously revealed your left side. Your upper body should be turned towards the judges and you should be looking directly at them.
Rest your left hand on your hip and hang your right arm down and back to reveal the centre line of your body, again with open palm and straight fingers. Your right foot should come forward slightly and up on tip toes, raising the hip, with a slight bend in your knee.
It is important to note that you should not move, or drop your pose, unless you are instructed to do so.
You will return to your original line-up after all of your turns are complete, at which point, you will all leave the stage.
Round 2 – Pre judging
As with the elimination round; you will be called back on stage and divided into two groups either side of the stage. Again; you will be asked to perform your quarter turns at centre stage for the judges.
Once all athletes have performed their quarter turns, the judges will submit their individual propositions for further comparison between athletes. All individual comparisons will be performed centre stage.
After all comparisons are complete, you will resume your line up position before exiting the stage.
If you are successfully selected as one of the top 6 wellness bodybuilding finalists, you will be called back on stage to enter into the final round.
Round 3 - Finals
In this round the top 6 wellness category finalists will be called on stage for the final round.
For this final stage, you will need to perform a confident I-walk. You should also expect to perform your quarter turns again.
I-walking is walking confidently towards centre stage. In addition to this, you will stop to perform 4 different poses of your own choosing. Once you have completed your most confident I-walk you will then be expected to join the line up at the back of the stage.
Before the final decision is made; all wellness category finalists will be called centre stage to perform their final set of quarter turns. Once the final quarter turns are complete, judges will then call competitors to move forward to the front of the stage, to assume the front facing stance for final review before exiting the stage.
You will be called back on stage once the judges have made their decision, after which the award ceremony will take place.
Not sure how many calories you need to support your natural bodybuilding efforts and drop your overall body fat%? Try our Macro Calculator; designed specifically for women in weightlifting. Not sure how the macro diet works? Check out Macros Explained; that should answer most of your questions. And if you're serious about your ambition to compete, you absolutely must track your lifts, progress and your diet.
Wellness category bodybuilding; summary
The wellness category is ideal for natural bodybuilding women who want to step into the competitive bodybuilding arena. Use the information in this article as a guide and move forward confidently as you explore all that natural bodybuilding has to offer.
As a sport, bodybuilding is not to be taken lightly and the wellness category is no exception. It takes hard work alongside a consistent and dedicated workout regime and most importantly; diet.
Remember that wellness bodybuilding is a category where extreme muscularity, muscle separation, definition, dryness and extremely low body fat levels are marked down.
Not all federations will host this category, so check locally to see what is available to you. Also; be aware that the rules may differ between federations, so be sure that you are closely following the rules of your competition. – Otherwise all your natural bodybuilding efforts will be wasted!