Women’s Divisions

1. Bikini

Focus: Feminine, toned, and marketable physique. Bikini requires a 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. Points are awarded for symmetry and balance of muscle shape and size. Judges are looking for a classic hourglass figure. Emphasis being placed on the shoulders, a small waist and good, well-proportioned glutes.

Physique Requirements:

• Emphasis on a lean, toned body with curves.
• Slight muscle definition but not as extreme as other divisions.
• A balanced figure with a focus on glutes, hamstrings, and core.

Attire:

• Competitors wear two-piece bikinis with heels.

Posing:

• Posing is relaxed and feminine, showcasing personality and marketability.
• Front and back poses, highlighting the figure and stage presence.

Examples:

Ashley Kaltwasser – https://www.instagram.com/ashleykfit/?hl=en 

• Achievements: 3x Bikini Olympia Champion (2013, 2014, 2015)
• Characteristics: Known for her lean and toned physique, Ashley is a trailblazer in the Bikini division with a focus on overall aesthetics and marketability.

Janet Layug – https://www.instagram.com/janetlayug/  

• Achievements: 2020 Bikini Olympia Champion
• Characteristics: Renowned for her balanced and graceful physique, Janet Layug has been a leading figure in the Bikini division with her exceptional stage presence and symmetry.

Lauralie Chapados – https://www.instagram.com/lauraliechap/?hl=en

• Achievements: Multiple-time Bikini Pro Show Winner
• Characteristics: Known for her aesthetic appeal and well-proportioned physique, Lauralie Chapados exemplifies the Bikini division’s focus on elegance and marketability.

2. Figure

Focus: Balance between muscularity and femininity. Figure competitors tend to be muscular with broader shoulders, a smaller waist and narrow hips. For muscle balance, judges like muscular shoulders and backs. This should be balanced with strong quads and glutes giving an impressive ‘X’ shaped physique. 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.

Physique Requirements:

• More muscle than bikini but less than physique.
• Emphasis on wide shoulders, a small waist, and a well-developed back.
• Overall symmetry and muscle definition are important.

Attire:

• Competitors wear two-piece bikinis with heels.

Posing:

• Similar to bodybuilding with quarter turns to display symmetry and muscularity.
• Poses should be elegant and controlled.

Examples:

Nicole Wilkins – https://www.instagram.com/nicolemwilkins/ 

• Achievements: 4x Figure Olympia Champion (2009, 2011, 2013, 2014)
• Characteristics: Recognized for her symmetry and muscular balance, Nicole Wilkins has been a dominant force in the Figure division with her elegant presentation and athletic build.

Cydney Gillon – https://www.instagram.com/vytamin_c/?hl=en 

• Achievements: 7x Figure Olympia Champion (2017-2023)
• Characteristics: Known for her impressive muscularity and conditioning, Cydney Gillon’s dominance in the Figure division is marked by her perfect balance of femininity and strength.

Latorya Watts – https://www.instagram.com/latoryawatts/?hl=en

• Achievements: 2x Figure Olympia Champion (2015, 2016)
• Characteristics: Renowned for her full muscle bellies and perfect symmetry, Latorya Watts stands out with her strong presence and impeccable posing.

Jessica Reyes Padilla – https://www.instagram.com/jessica_reyes_padilla/?hl=en

• Achievements: Top 3 finisher at Figure Olympia (2019-2023). Consistent finalist at international competitions.
• Characteristics: Well toned physique with noticeable muscle definition and separation. Her posing routines are executed with precision and grace, highlighting her muscular development. Consistently does well.

3. Physique

Focus: Muscle definition and athleticism. Judges are looking for larger and more defined muscles than a figure competitor. Physique competitors are expected to have full muscles. 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. 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.

Physique Requirements:

• More muscular than figure, with clear muscle separation and definition.
• Emphasis on symmetry, proportion, and overall aesthetics.

Posing:

• Competitors perform a posing routine similar to bodybuilding.
• Mandatory poses include front double biceps, side chest, etc.

Attire:

• Two-piece suits without heels, allowing for more athletic poses.

Examples:

Sarah Villegas – https://www.instagram.com/iamsarahfit/?hl=en

• Achievements: 3x Women’s Physique Olympia Champion (2020, 2021, and 2023).
• Characteristics: Excellent proportions, with a balanced physique

Shanique Grant – https://www.instagram.com/therealfitnessbeauty/  

• Achievements: 2x Women’s Physique Olympia Champion (2018, 2019)
• Characteristics: Recognized for her incredible shape and symmetry, Shanique Grant has set a high standard in the Physique division with her elegant presentation and well-defined musculature.

Natalia Abraham Coelho – https://www.instagram.com/ifbbpronataliacoelho/  

• Achievements: 2022 Women’s Physique Olympia Champion
• Characteristics: Known for her detailed conditioning and balanced physique, Natalia Coelho exemplifies the Physique division’s ideals with her aesthetic appeal and athleticism.

4. Fitness

Focus: Athleticism, flexibility, and muscularity. A fitness competitor’s physique is very similar to a figure competitor. Not only are competitors required to present a well-built physique, they are also expected to perform a fitness routine to music. There is the first round of physique judging. Round two is the fitness round – here competitors will have to perform a two minute routine. Has 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.

Physique Requirements:

• Balance between muscle tone, symmetry, and athletic ability.
• Less emphasis on sheer muscle mass.

Performance:

• Athletes perform a fitness routine incorporating strength, flexibility, and dance.
• Judging focuses on both the physique and the routine’s creativity and difficulty.

Attire:

• Two-piece bikinis for physique judging.
• Costumes or outfits for the fitness routine.

Examples:

Whitney Jones – https://www.instagram.com/whitneyjones_ifbbpro/ 

• Achievements: 3x Fitness Olympia Champion (2018, 2019, 2021)
• Characteristics: Known for her dynamic routines and exceptional athleticism, Whitney Jones combines muscularity with high-energy performances that highlight her strength and agility.

Missy Truscott – https://www.instagram.com/ifbbmissytruscott/  

• Achievements: 2x Fitness Olympia Champion (2020, 2022)
• Characteristics: Renowned for her powerful routines and stage presence, Missy Truscott is celebrated for her balance of muscle definition and artistic performance.

Oksana Grishina – https://www.instagram.com/oksanagrishina/  

• Achievements: 4x Fitness Olympia Champion (2014-2017, 2023)
• Characteristics: Known for her creative and theatrical routines, Oksana Grishina’s performances are marked by a perfect blend of grace, strength, and artistic flair.

5. Wellness

Focus: Curvy, athletic physique. 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 too ‘muscular’. Wellness competitors present a healthy and fit figure, with a firm appearance, sporting fuller hips, thighs and rounded buttocks.

Physique Requirements:

• Emphasis on fuller lower body development compared to other divisions.
• Athletes should have a well-developed lower body (glutes, thighs) with a leaner upper body.
• A softer look compared to figure or physique.

Posing:

• Poses highlight the lower body, emphasizing curves and femininity.
• Relaxed posing style with front and back poses.

Attire:

• Competitors wear two-piece bikinis with heels.

Examples:

Francielle Mattos – https://www.instagram.com/franciellemattos/  

• Achievements: 2021, 2022, 2023 Wellness Olympia Champion
• Characteristics: Known for her impressive lower body development and balanced upper body, Francielle Mattos exemplifies the Wellness division’s focus on curves and femininity.

Isabelle Pereira – https://www.instagram.com/isapereiranunes/?hl=en

• Achievements: 2023 IFBB New York Pro – 1st Place, 2022 IFBB Muscle Contest National Pro Show – 1st Place
• Characteristics: Her success can be attributed to her exceptional muscle definition, stage presence, and unwavering commitment to her craft.

Angela Borges – https://www.instagram.com/angelaborges/

• Achievements: Multiple-time Wellness Pro Show Winner
• Characteristics: Recognized for her symmetry and aesthetic appeal, Angela Borges is a leading figure in the Wellness division with her well-rounded physique.

6. Women’s Bodybuilding

Focus: Maximum muscle mass, definition, and symmetry. The most muscular of all women’s divisions, showcasing strength and development. 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 and muscles need to be thick and full.

Physique Requirements:

• High levels of muscle mass with clear separation and definition.
• Emphasis on symmetry, proportion, and overall muscle development.
• Competitors must display a balance of muscularity and aesthetics.

Posing:

• Poses include front double biceps, rear double biceps, side chest, side triceps, abs and thighs, and most muscular.
• Routine allows athletes to showcase their best features and creativity.

Attire:

• Two-piece suits without heels.
• Allows for freedom of movement and displays musculature effectively.

Examples:

Iris Kyle – https://www.instagram.com/iriskyle/?hl=en

• Achievements: 10x Ms. Olympia Champion (2004-2014, except 2005). Considered one of the most successful female bodybuilders of all time.
• Characteristics: Known for her incredible muscle mass, symmetry, and density, making her one of the most formidable competitors in bodybuilding history. Her dominant stage presence and confidence have made her a legend in the sport.

Andrea Shaw – https://www.instagram.com/mzprettymuscle/?hl=en

• Achievements: Current Ms. Olympia Champion (2020-present).
• Characteristics: Showcases incredible muscle density with full, round muscle bellies, presenting a highly impactful visual. Combines significant size with symmetry, achieving an eye-catching and powerful physique. Consistently displays a high level of conditioning with visible muscle striations.

Lenda Murray – https://www.instagram.com/themsolympia/?hl=en

• Achievements: 8x Ms. Olympia Champion (1990-1995, 2002-2003). Known for her classic feminine aesthetic combined with muscular strength.
• Characteristics: Famous for her aesthetic and pleasing physique, showcasing excellent muscle balance and symmetry. Her wide shoulders and narrow waist contribute to her classic hourglass figure. Lenda’s posing routines are elegant and graceful, highlighting her physique’s fluidity and beauty.

Additional Resources

• NPC News Online: Official website with updates and rules for each division.
• Bodybuilding.com: Guides and articles on competition prep.
• IFBB Pro League: Information on turning pro and competing at the Olympia level.

See this article on how to become a professional bodybuilder and even get qualified for the Olympia!