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When it comes to the basic differences between men and woman’s bodybuilding the most notable must be that not all protagonists want to be big. Many ladies contemplating bodybuilding shy away from the prospect of looking like a grain silo and being covered in veins like hydraulic hoses. This is where figure bodybuilding enters gracefully stage left. Not as intense as mainstream bodybuilding but sharing the same ethos and principles, figure bodybuilding is steadily gaining popularity as more and more woman learn that they can get lean and ripped without turning into clones of She Hulk.

So what is figure bodybuilding then? Formal figure bodybuilding has been around for two decades and has constantly grown in stature and acceptance. The fundamental differences between bodybuilding proper and figure bodybuilding can be found in the routines, diets and contest structure and judging criteria. The core focus of the diets, routines and judging criteria are focused on promoting and identifying muscle symmetry and subtle definition and toning. Pure muscle volume or mass does not play a role. Competitions are also run more along pageant lines with contestants usually being judged over several rounds. These are the characteristics of the sport that attract woman who want the challenges and rewards of bodybuilding without ending up scaring the stuffing out of the neighbourhood kids.

Figure bodybuilding is also fairly well represented with Figure International and Figure Olympia both carrying IFBB certification. All said, the sport seldom gets much wide appeal, stand alone coverage and is usually showcased along with other mainstream bodybuilding events. However, with figure bodybuilding growing in the fashion that it is, this situation and the generally skinny prizes and sponsorships will probably soon change for the better.

Workout routines associated with figure bodybuilding concentrate more on moderate weight training, cardiovascular and aerobic applications that tone and sculpt rather than focusing on increasing bulk. Cutting down on body fat percentages is usually the first area of focus and usually takes the form of aerobic exercise routines. Once body fat starts to reduce to the point where good muscle definition is possible, weight training will commence along with fat percentage maintenance regimens. Female bodybuilders need to be cautious of excessive or rapid fat loss as muscle volume can deplete in the process. An ideal fat or weight loss rate is approximately 1 – 2 pounds per week. Workout frequency should be maintained at 3 – 4 sessions per week with sufficient rest periods. 

Figure bodybuilding diets differ from their bulking counterparts in that they do not focus on radical muscle mass increase. This is mirrored in the high protein/low carb nature of the diets and the absence of bulk boosting supplements. Calorie control is essential as is adequate hydration. As is the case in mainstream disciplines, figure bodybuilding routines and diets are best based on professional assessments by trained fitness instructors, preferably those who have a good track record of coaching female figure athletes.

For the ever increasing number of woman who want to get fit, toned and sculpted without becoming excessively bulky, figure bodybuilding offers an ideal option. As its popularity grows so will it’s broader recognition and as a result prize money and sponsorships will grow to make the sport more financially viable for those woman who demonstrate that being ripped and feminine is great!