First-Time Competitor Guide
How to Navigate Starting the Prep Process
If you’re looking into the idea of competing on stage, finding answers and a clear process and resources can be extremely overwhelming and difficult.
Although there is a plethora of information out in the world online these days compared to almost nothing only a little over a decade ago, how do you know what’s even correct and if the sources are reliable.
I remember starting my first prep in 2009 and the only source of information was your local “gym bros” and unsolicited advice from every Jim Bob and Nancy who liked to warn you about “not getting too big and manly from lifting weights” around town.
It would be impossible to teach a first-timer everything they need to know in one blog post or even one whole season of competing, so my goal is to give enough of a clear outline in a step by step format and also info on where to find more resources so you are going in the right direction on your journey to the stage.
STEP 1: Research the Sport through Reliable Resources
Knowing where to get accurate information is usually half the battle in this sport. So I want to give you the official websites of the organization (worldwide and local) that you can refer to:
NPC News Online Website LINK HERE & IG Page HERE
IFBB Pro Website LINK HERE & IG Page HERE
NPC Tennessee Official Site LINK HERE & IG Page HERE
NPC/IFBB Nashville Fit Show Webpage (which is where you are) 🙂
This is where you can find loads of info about the sport including the different divisions offered with judging criteria for each, rules, qualification guidelines, show schedules, recent show results, and more!
We all know there is loads of info online via social media as well, but it’s usually difficult to decipher what’s accurate and what’s just entertainment or click bait. Social Media can still be a great tool if you know which accounts to look at and follow. The official IG page of the NPC in the state you live in is always good, the show(s) you’re wanting to compete in, and other prep coaches pages as well.
Check out our Preferred Coaches Page with links to their websites and socials HERE!
Go Watch Shows In-Person
Most shows have a livestream now, but nothing is like being there in person to see how the show runs, see how physiques REALLY move and look under those lights, and to see how the comparisons and judging works.
Even if you can’t go see one in person before you start your prep, going to at least one or more before it’s your turn to step on stage is the best advice I can give you.
Attend Local NPC Workshops & Events in Your Area (or Travel to Them in other states)
This is the best way to get first hand knowledge from experienced NPC and IFBB judges, pros, and other officials. There are usually at least a few prep coaches also there that you can meet and talk to.
If they’re official NPC Workshops, then they will be free to attend and the State or District Chairperson will be the one hosting it or in attendance.
If it’s not labeled specifically a “NPC” Workshop, then you’ll just want to make sure there will be NPC or IFBB Judges and/or Pros involved so that you’re getting the best information.
This is also a way to complete step number 2 next.
STEP 2: Finding and Hiring the Right Coach
We talked about this in our previous blog post about “How to Choose a Good Coach” so you can check that out HERE
Starting with a Prep Coach as EARLY as you possibly can is always the least stressful way to begin your journey to the stage.
Sometimes new and first time competitors make the mistake of waiting until the 12 or 16 week out mark to hire a coach to start. This can usually ensure an unpleasant experience because you’re leaving the coach no time to actually learn your body and determine what might be best for you to start off with – whether that’s building or cutting. If you don’t currently live the lifestyle of a competitor, eating several times a day and tracking your food, training in the gym 4-6 times per week, etc – time is needed to acquire those habits and also the mentality to go through a prep.
STEP 3: Create a Budget
Hobbies are expensive. Bodybuilding is no different.
This sport can get super expensive, real fast – especially if you’re not prepared ahead of time.
Learn the estimated costs of competing so that you can invest into your stage journey instead of skimping on the last minute, but very important, details needed for your overall look on stage.
NPC Membership Card $160
Must be a member of the organization to compete in it. Memberships are good for one calendar year and expire every December.
NPC Show Registration $105 per class
Most athletes compete in 2-3 classes because if you’ve gone through a whole prep, you will want to get on stage more than once.
Competition Suit $150 - $750+
This can range pretty drastically depending on your division and the options and amount of bling you want (if applicable). Luckily this is usually a one time investment and you can use the same suit season after season if it still fits you properly. Renting a Suit is also an option for a little less than half the cost usually.
Show Spray Tan $125
There are ways to save money in this sport, but this would not be the place to do that. Getting your spray tan with the offiical tanning company onsite will ensure that you match the same color and tone of everyone else competing and are dark enough in the bright stage lights. This takes a load of stress off you as well since they take care of everything and make sure you look your best right before walking out on stage. They also have bikini bite and will glaze you – it’s all included in your tanning experience.
Show Hair and/or Makeup $150 - $350+
Hair is usually pretty easy for most girls to do and this is where you can potentially save some money. It is definitely less stressful and more convenient to have the Official Hair and Makeup team onsite do your makeup, but if you know you can get a foundation dark enough to match your tan and can match it yourself, this may be an option for some women who are good at makeup.
I am not one of those women.
We’re already around $1,000 or more and we haven’t even factored in travel expenses, hotel room, gym memberships, coaching, posing coaching, heels, and stage jewelry.
This is one of many reasons it’s important to hire a prep coach specifically, and they can answer questions like this about the costs of competing. You can also get this info at workshops (like Fit Show Forum coming up) and/or online courses.
STEP 4: Hire a Posing Coach
Posing can make or break you.
As Sandy Williamson has said, “It’s not always the girl with the best body who wins, it’s the combination of the body and the presentation that wins the show.”
Knowing how to best present your physique on stage MATTERS.
Back in the day, you could easily get away with not having a posing coach – mainly because there really weren’t any. But now, you can be sure that there is not ever an Overall Winner at the show who doesn’t know how to pose with confidence.
Instagram is a great place to START, but NOT the best place to get your coaching from. I’m amazed by what I see girls teaching online every day.
A good posing coach does not necessarily have to be an IFBB PRO.
But also, all IFBB PROs are not good posing coaches. Just because they know how to present their own physique doesn’t always mean they will know how to teach you to present yours and just because they do a certain transition, doesn’t mean you should.
Look for a coach who has been in the industry a LONG while. One that has judging experience is a MAJOR bonus, but as long as they have judging knowledge – that’s what you want. Because you want to develop your posing around what the judges are actually looking for – not just what you like or think looks good.
This doesn’t necessarily have to be ongoing coaching either. This could be just buying 2 private sessions with a coach and attending 1 group class to practice what you’ve learned around others too.
STEP 5: Commit to the Process (and the Timeline)
Once you’ve done your research, hired your coach, and understand the investment — the next step is simple… but not always easy.
Commit.
Prep is not something you “try.” It’s something you decide to follow through on.
There will be days where you’re tired. Days where motivation is low. Days where progress feels slow or even non-existent. That’s normal. This is where having a coach, a support system, and a clear “why” becomes everything. Your timeline will look different than someone else’s. Some athletes need a full year (or more) before stepping on stage. Others may be ready sooner.
There is no rush. The goal isn’t just to get on stage — it’s to step on stage as your best.
Trust the process. Stay consistent. And focus on becoming the athlete required to compete — not just the physique.
STEP 6: Build Your Support System
This is something many first-time competitors underestimate. Prep can be incredibly rewarding… but also mentally and emotionally challenging.
Surround yourself with people who:
Support your goals
Understand your commitment
Encourage you on the hard days
This could be your coach, training partners, friends or family, and other competitors. Being around others who are on a similar journey can make a huge difference — especially during those tougher weeks of prep. You don’t have to do this alone.
And if you don’t currently have those people in your life, check out our BLOG Post “How to Build Your Support System” for practical ways to get people on your team!
STEP 7: Start Before You Feel Ready
Most people wait until they feel “ready.”
Prepared. Confident. Certain.
That moment rarely comes. There will always be more to learn. More to improve. More reasons to wait. At some point, you just have to start.
Because clarity doesn’t come before action — it comes from it.
Final Thoughts for First-Time Competitor
Your first show isn’t about being perfect.
It’s about showing up.
It’s about challenging yourself.
It’s about growth.
It’s about building confidence.
It’s about doing something hard — on purpose.
And most importantly… it’s about discovering what you’re capable of.
At the Fit Show, we’re committed to making sure your first competition is one you remember for the right reasons — from the moment you decide to compete, all the way to stepping on stage.
If you’re considering competing this season, start now.
Get the right guidance. Take the first step.
And we’ll see you on stage whenever the time comes.
Stay tuned for our next blog post, where we’ll break down exactly what to expect on show weekend — so you can walk in confident, prepared, and ready.
