Choosing the Right Federation (and Category) for Your First Comp

You’ve made the decision: you want to compete. You’ve been training hard, tracking your nutrition and dreaming of stepping on stage. But there’s one question you didn’t expect to be so confusing:

Which federation should I choose?

For first-time bodybuilding competitors, the number of federations and divisions can feel overwhelming. ICN, IFBB, WBFF, WNBF… do they all want the same thing? Which one suits your physique?

At Strength Lab, we guide clients through every stage of comp prep, whether it’s the first show or their next show. Here’s what you need to know to make the best decision for your goals, body and experience.

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Why Your Federation Choice Matters

Each bodybuilding federation has its own:

• Judging criteria
  
• Category structure
  
• Drug testing rules
  
• Stage presentation style
  
• Level of competitiveness
  

Choosing the right one means:

• You’re judged fairly against athletes with similar physiques
  
• You can present yourself confidently, knowing what judges want
  
• You get the best possible experience from your first season
  

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Natural vs Non-Tested Federations

The first major decision: do you want to compete in a tested (natural) federation or a non-tested (enhanced) federation?

Natural (Drug-Tested) Federations

These federations require drug testing and are suited to athletes not using performance-enhancing substances.

Popular options:

• ICN (I Compete Natural)
  
• WNBF (World Natural Bodybuilding Federation)
  
• NBA/INBA (Natural Bodybuilding Australia / International Natural Bodybuilding Association)
  

Pros:

• Fair judging for natural athletes
  
• Strong community vibe
  
• Great for first-timers
  

Consider:

• Conditioning levels can still be very high, even naturally
  
• Some categories can vary across shows
  

Non-Tested Federations

These federations do not drug test and often showcase higher levels of muscularity, especially in men’s divisions.

Popular options:

• IFBB Pro League / NPC
  
• WBFF (World Beauty Fitness and Fashion)
  

Pros:

• Higher-level competition
  
• Professional pathways (e.g. IFBB Pro cards)
  
• More established in international bodybuilding
  

Consider:

• May not suit natural athletes at higher divisions
  
• Conditioning and size expectations are significantly higher
  

First-time, natural athletes usually have the best experience starting with a tested federation, especially when the focus is on learning, growing and building stage confidence.

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Common Categories (And Who They Suit)

Every federation runs their own categories—but here’s a breakdown of the most common ones and the type of physiques they’re built for.

Women’s Divisions

Bikini

• Lean, toned and feminine
  
• Not too muscular or shredded
  
• Emphasis on glutes, shoulders, symmetry and stage presence
  

Great for: First-timers, athletic builds, lean but not heavily muscled physiques

Fitness / Sports Model

• Slightly more muscular than Bikini
  
• Still feminine, with more defined conditioning
  
• Often includes a ‘sportswear’ or theme round
  

Great for: Women with a background in athletic training or CrossFit-style builds

Figure

• Noticeably more muscle and definition
  
• Clear delts, back, quads and taper
  
• Requires more advanced posing and stage control
  

Great for: Women with years of training, aiming for muscular development and balance

Wellness (select feds only)

• Muscular lower body (glutes, hamstrings, quads)
  
• Less upper body mass than Figure
  
• Focus is on shape and volume, not extreme conditioning
  

Great for: Women who naturally build strong legs and glutes, often ex-dancers or athletic types

Men’s Divisions

Men’s Physique

• Athletic, beach-body look
  
• Emphasis on V-taper, abs, shoulders
  
• Board shorts (no leg judging)
  

Great for: Lean builds, first-time competitors, great upper body symmetry

Classic Physique

• Aesthetic, proportionate muscle
  
• Trunks show legs
  
• Judging based on symmetry, posing and flow
  

Great for: Lifters with balanced muscle and stage presence, or fans of the golden era look

Bodybuilding

• Maximum size and conditioning
  
• Full-body judging including mass, symmetry and muscle density
  
• Suits long-term lifters or enhanced athletes
  

Great for: Experienced lifters with years of muscle development

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How to Pick What Suits You

1. Look at Recent Winners

Search federations on Instagram, YouTube or their websites. Study recent champions in your division. Ask yourself:

• Do their physiques look like mine now?
  
• Could I reach that level with another prep season or two?
  
• Does their stage presence and posing resonate with me?
  

2. Think Long-Term

Pick a category that matches your physique now but keep in mind where you’re heading. For example, some clients start in Bikini and move to Fitness or Figure over time.

3. Consider Your Comfort Zone

Different categories require different posing styles, confidence levels and presentation. Some feel more natural for first-time competitors than others.

4. Get a Coach’s Eye

At Strength Lab, we do physique assessments well before prep starts. We help you decide:

• Which federation suits your natural strengths
  
• Which category matches your current level
  
• How long your prep should be to meet the judging standard

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Final Word: Your Category Sets the Tone for Prep

Choosing your federation and category isn’t just a box to tick, it shapes your entire prep. It affects how much muscle you need to build, how lean you need to get, and how you train, pose and present.

At Strength Lab, we help first-time competitors prep smart, not just hard. That includes honest feedback on where you’ll be competitive, and coaching that gets you there without the guesswork.

Stage success starts with clarity. If you’re not sure where you fit, we’ll help you find it and build a prep plan that brings out your best.