Both men’s and women’s bodybuilding focus on building as much muscle as possible. Female bodybuilders go through “bulking” phases just like the men do, consuming many calories and training with very heavy weights. During the “cutting” phase, competitors drop significant amounts of body fat while making every effort to retain their hard-earned muscle.

Before you assume that one needs only to be loaded with tons of muscle, you should be aware that judges also critique competitors on their overall symmetry, balance and conditioning. Symmetry refers to the muscle bellies, with complete symmetry on both sides of the body as the desired goal. Balance refers to the proportion of muscle development throughout the body. In other words, a bodybuilder may have a very developed back but little calf development, or may have huge biceps but little shoulder development. Both examples will make a competitor look out of proportion. Conditioning refers to the degree of muscle definition in a competitor. If a bodybuilder does not dehydrate properly, he or she may hold interstitial water and end up obliterating muscle definition when onstage. Accordingly, if insufficient carbohydrates are consumed pre-contest, the muscles will be depleted of glycogen and will look flat.

One of the most potentially enjoyable aspects of watching the female bodybuilders is seeing their posing routines. Female bodybuilders perform onstage barefoot with two piece suits and make sure that their routines incorporate mandatory poses during their routines, while also showcasing their grace, athleticism and creativity.

Here are the NPC Guidelines for NPC Women’s Bodybuilding:

Women’s Bodybuilding Competitor Rules and Regulations
Check-In – Competitors will be checked in and weighed.

Posing Suits
• All suit bottoms must be V-shaped, no thongs are permitted.
• Suits worn by female competitors at the Prejudging must be two-piece and plain in color with no fringe, wording, sparkle or fluorescents.
• Suites worn by female competitors at the Finals must be two-piece but may include a printed design with fringes, lace, sparkle or fluorescents that are in good taste.
• All Prejudging suits will be checked at the morning check-in.
• Competitors are not permitted to alter the fit of the posing suit by hiking it up in the back or by pulling up the sides during Front and Rear Lat Spreads.

Female Weight Classes
2 Classes
• Lightweight,……………Up to including 125 lbs.
• Heavyweight….. …. ….Over 125 lbs.
3 Classes
• Lightweight……….. ..Up to including 125 lbs
• Middleweight………..Over 125 up to including 140 lbs.
• Heavyweight …. ……Over 140 lbs.
4 Classes
• Lightweight…………….Up to including 115 lbs.
• Middleweight………….Over 115 up to Including 125 lbs.
• Light-Heavyweight…..Over 125 up to including 140 lbs.
• Heavyweight. …….. …Over 140 lbs.
NOTE: Class Winners of the drug-free NPC Team Universe Championships go on to represent the United States in the IFBB World Championships that follow the IFBB weight limits below and for all polygraph tested events.
• Lightweight…………….Up to including 114 ½ lbs.
• Middleweight …………Over 114 ½ up to including 125½ lbs.
• Heavyweight…… …….Over 125 ½ lbs.

Prejudging Posing
Rounds for Male and Female Competitors
Judges will score competitors according to the NPC “Total Package” which is a balance of Size, Symmetry and Muscularity.
Relaxed Round
• Keep your feet flat
• Keep your heels together
• Hold your aims at your sides
• No twisting
• Your head must be facing the same direction as your feet.
Individual Round
• Begin when ready — no signal is necessary from the Head Judge.
• Maximum of 60 seconds with a warning when 10 seconds remain.
• You are not obligated to use all 60 seconds.
• Lying on the floor is not permitted.
Mandatory Round
• Front Double Bicep
• Front Lat Spread
• Side Chest
• Side Triceps
• Rear Double Bicep
• Rear Lat Spread
• Abdominal with one thigh