NPC Rules and Regulations: Essential Guide for First-Time Competitors

If you are ready to compete in NPC fitness competition but not sure where to start, we have the perfect guide to help you get along with some pro tips!

1. First of all, choose your division

Pick the division you think will work best by your figure. NPC divisions include bodybuilding, women’s physique, figure, fitness, bikini & wellness. Each of these divisions has different levels of masculinity and leanness.

Pro tip: Don't stress too much about which division you should be in. This is your first competition, and taking your time to learn and have fun is okay. If you are unsure, visit the official NPC Website and check out photos of professionals there. Pick a division that excites you the most. Your body belongs where you want it and focus more on what excites you to compete.

2. Register for a show

Know the timeline and register for a bikini competition before it's too late! As a first-time competitor, you can compete in any amateur NPC show. The official NPC website will have the schedule and location of all shows near you or in the country.

There are classes to pick from:

• Open class: This is open for newbies and experienced competitors, if you win you qualify for Open National Contests.
• Novice class: This is for competitors who have never placed first in their class in masters, novice, or open contests.
• Age-based classes: For teens, juniors, or masters, but make sure to meet the age requirements on the day of the show and to bring an ID for verification.

To compete in NPC, you need to get a card. The entry form might seem overwhelming but take deep breaths and read all instructions carefully. If you have any hesitation or need clarification, you can get help by emailing - npcnortheast@gmail.com. Mistakes can be fixed easily, except for entry cancellations or refunds. If you wish to change your class or division, you can until the day of the competition.

3. Training & Preparation

Training depends completely on us, but start with the resources on NPC news online for tips on diet, nutrition, and training.

You can also hire a coach. This is not a necessity, but if you want some professional help & guidance, do some research and hire someone who fits your goals. Get recommendations, speak to potential coaches, ask as many questions as you can, and ensure you feel comfortable with answers.

Pro tip: Attending a local NPC fitness competition can help you understand how it works, and what happens on stage and you will also meet other competitors. Meeting competitors is a great opportunity to network and connect with people who share the same passion as you.

4. NPC rules

No matter the division you choose, presentation is key. Each division has its own rules & required poses you need to perform on stage.

• Fitness division: This show requires you to wear a two-piece bikini competition suit with a v-shaped bottom (no thongs are allowed), wear your best jewellery & high heels to elevate your look. Your muscles should have shape but any specific size or definition like in other divisions. Your stage routine can not be more than 2 minutes long. The mandatory poses do not need to be in any specific order. You can do push-ups, high kicks, side splits & straddle holds. Your posing routine holds a lot of final-level scores for you, so practise hard. If you want to learn more, visit - https://npcnewsonline.com/official-npc-fitness-division-rules/
• Figure competitions: Figure competitions also have almost similar looks. Whereas in figure competitions, there's no specific posing routine required. You will be judged on different things, such as - a small degree of muscularity with separation, and no visible striations. Figure competitors are required to showcase muscle tone and be shapely lines, but not excessively lean.
• Bikini competitions: Bikini competitions are by far the most popular division among athletes. Competitors are required to wear two-piece bikini competition suits, with v cut bottom, thongs are not permitted. Your rhinestone suit needs to compliment your tan and muscle to help increase your final scores. Bikini competitors are judged based on their shape and overall balance. Your overall physical appearance including complexion, skin time, posing, and presentation matters. To learn more, visit - https://npcnewsonline.com/bikini-rules/
• Women’s physique: Physique competitors are judged on their symmetry, shape, proportion, muscle tone, and posing routine. The women's physique division was created to give athletes a platform to enjoy weight training, contest preparation, and competing. If you decide to compete, you need to display a toned, athletic physique, femininity, and beauty flow. If you have an excessively muscular body, you might be scored down accordingly.
• Wellness division: This division requires athletes to show more muscle mass on the hips, glutes, and thighs. Your upper body also needs to be developed but not as much as your lower body. Like the other division, no lewd acts are permitted and if done, it will result in automatic disqualification.

Pro tip: Once you arrive at your fitness competition show, the staff will help you out so don't be too nervous! They have experienced professionals there to help first-time athletes and to ensure your day is stress-free.

Ask questions, and pay attention to instructions carefully.

These rules & regulations are designed for your well-being. Enjoy the journey and good luck!

For more detailed information on bikini competition, check out our blog post on Everything You Need To Know About Bikini Competition.