There is a lot that goes into competing in a bikini competition and it also makes a difference if this is your first time ever competing or if you are a well-seasoned competitor.
If this sport is something you're serious about wanting to pursue and you're willing to put in the time, money, and effort then expect to pay anywhere from $5,000 to $15,000. There really isn't a set number to define how much it is going to cost, because everything varies from how long you plan on preparing for your show, to trainer costs, to food costs, to show costs, to travel costs, to bikini suit costs, and more. There are so many different variables that go into competing for a show. To give you an idea of all the expenses you need to budget for and additional costs you might want to prepare yourself for in advance, I have created a detailed list of all of these below. Again, if you're serious about competing in this sport and want to place, do not take the cheap way out. Even the littlest thing's like posing, hair, and makeup can cost you in placing, so if you're serious I recommend you really invest in all of it and do not try to shortcut the processes.
I began my first prep in 2019 and that is when the sport was starting to gain more popularity, then COVID happened and since then I have seen the costs have almost doubled. When I was prepping for my last show in 2019 - 2020 I spent $7,500 and this time in 2022 - 2023 I spent close to $12,000 prepping for my show.
With inflation rates countrywide at their highest right now ranging from the most basic necessities such as food, clothing, living, and transportation expenses to entertainment, recreation, and basically everything else in between - across the board everything is inflated. What was once considered affordable, doesn't exist anymore. It isn't the new norm and most of us still are still getting used to it. It's definitely been a big change for me personally, especially as a full-time single mom, which is why budgeting for these shows this year has been on my radar for a while now. Taking a few years off has allowed me to save up the money to be able to compete, and has given me some expectations of what it is going to cost to compete.
This year, I began my bikini prep in November of 2022, and my first official show for 2023 is the Cascadian Classic in Redmond, OR and my second show for 2023 is the Idaho Muscle Classic in Boise, Idaho. The last time I prepped for a show I spent 10 months in prep and this time I decided to only spend 8 months in prep. Which, if I was to do it again, I would spend more time in prep to build more lean muscle mass. Naturally, I am tall and lean at 5'7 and at max 130 lbs when I am bulking. My stage weight is between 110 - 112 lbs and my body fat percentage is at 10%.
Now, let me tell you everyone is going to have different numbers. Generally, it is based on your height, weight, and age. Although other factors go into this number as well such as your body composition which is your intracellular and extracellular water mass, dry lean muscle mass, and body fat muscle mass. In addition, there is your muscle-to-fat analysis which compares your weight, skeletal muscle mass, and body fat mass. There are even more detailed analysis's than this that can go into determining what is best and most healthy for you, so just remember that! Numbers are different for everyone and there is not one that fits all.
Let's get into the costs of competing!
Bikini Competition Prep Budget
Trainer Training Cost: $50 an hour - $100+ an hour
The first thing I would recommend is looking for and finding a good trainer. This is the first and most important step in the process. Not only having a good trainer is important, but knowing that they will have your back when it gets hard and that they are going to motivate, inspire and push you to continually grow! Even the pros and best trainers in the world have trainers and coaches of their own. You won't get the results you want on your own, so hire a trainer who has lots of experience and knowledge in the fitness competition world, and more specifically in the division you're planning to compete in. It's best to work with a trainer who not only has personal experience competing, but also has experience training fitness competitors as well. Your trainer will make sure you are on point with your nutrition, fitness training, posing, and everything else that goes into prepping for a competition, because there is A LOT that goes into it!
*I searched online and on social media to find my coach. I worked with a different trainer during my last prep, who trained many pro bikini competitors, and wanted to work with him again, but his schedule and prices just didn't align this time around. I am a firm believer that everything happens for a reason and it all worked out to the plan this time around was even better than before and better than expected! My trainer is Tom Graff through EMPYRE Fitness in Meridian Idaho and my posing coach is is Fiance, Mariah Nilges. I am very lucky to have these two in my corner, they are the best team!
Gym Membership Cost: $30 a month - $120 a month
This is kind of a no-brainer and/or a personal preference. My recommendation would be to work out at the same gym where you are being trained with your trainer. This way you have access to all of the equipment, you know how to use it, and can get a good workout in without fear of not having access to all of the equipment for your scheduled workouts when you're not training with your trainer.
*Unfortunately I am paying a very high price right now for two gym memberships. I decided to fork out the extra money to have a membership at the gym my trainer owns, now the only negative here is that they do not have daycare, nor do they allow kids in the facility. As a full-time single mom of a 6-year-old, I needed to also keep my membership to the YMCA. I train 2 mornings a week with my trainer at EMPYRE Fitness in Meridian Idaho, and 2 nights a week by myself at EMPYRE Fitness, while my parents watch my little boy for a few hours after school. Then I train 2 nights a week at the YMCA with my little boy. My monthly gym budget alone is $535.
Posing Coach Cost: Group seminars = $35 - $75, private lessons =$35 - $150
There are a lot of videos and tutorials you can watch for free online. I do recommend watching these to get an idea of all of the different posing variations. Watching the pros is really great! It's not something you can do on your own, so you will need to look into hiring a posing coach. There are different options when hiring a posing coach they have professional online posing coaches nowadays that you can schedule private lessons with. This is a little harder because you don't have that in-person touch, but they are still great. Hiring a local posing coach is what I recommend, ask your trainer for their personal recommendations on who to use. It is really important to have your own routine and to practice these months in advance to have it perfected before you get on stage to compete.
*I hired a local posing coach who has competed before and has won overall in the bikini division as well as has her pro card. It's important to go to someone who has experience and knows what they are doing.
Food Cost: Varies
Prepare yourself to spend a SH*T TON on food weekly. When I was bulking I was spending about $200 - $250 a week on groceries for my meal prep. When I am prepping for a show there really hasn't been a huge cost difference. I still spend about $150 - $200 a week. The most expensive is the amount of protein you will be consuming when you're preparing for a show. My protein intake ranged from 220 grams to 175 grams a day, so lots and lots of protein. I also wanted to really clean, so I cooked and prepared all of my meals daily.
*Here are a few of my favorite items to purchase during prep:
Breakfast
2 All Natural CLA Capsules
6 - 12 oz Egg Whites
1 cup of Marketside Fresh Spinach
Mid Morning Snack
1 cup Unsweetened Almond Milk
1 scoop Whey Protein Powder (usually around 20 - 25 grams of protein)
Lunch
4 oz Butternut Squash or Red Potatoes
Afternoon Snack
1 cup Unsweetened Almond Milk
1 scoop Whey Protein Powder (usually around 20 - 25 grams of protein)
Dinner
6 - 8 oz 99% Lean All Natural Ground Turkey
4 oz White Jasmine Rice or Organic Quinoa
1 cup of Asparagus seasoned with Dash, Garlic & Herb (Salt-Free
Daily Liquid Consumption
1 Gallon of Water
2 cups of Black Sugar-Free Coffee
1 Energy Drink
Supplements Cost: Varies ($50 - $200+ a month)
Your trainer should give you a list of essential supplements that they want you to take. Each one has a different purpose, so make sure to follow up on what you should be taking, and knowing why you should be taking them is important too.
*I take some of the basic supplements daily like CLA, pre-workout, post-workout BCAA's, and Whey protein powder. All of these I order from Amazon in bulk as it is more convenient and cost-effective for me. I don't use a specific brand but use organic or natural supplements.
Massage & Chiropractor Appointments
Cost: $60 - 150 an hour
After you've been training hard for months and months in a row, your body is going to get really sore. Stretching is key, but sometimes stretching just isn't enough. Even taking nightly episome salt baths is good for your body. If your gym has a sauna, take advantage of using it at least once or twice a week to loosen up your muscles. In addition, it's important to schedule regular deep-tissue massages, sports massages, or chiropractor appointments to really help loosen up and stretch out those overworked muscles and ligaments. According to Better Health, massages reduce levels of stress hormones, such as adrenalin, cortisol, and norepinephrine, which improves overall internal and external health. Some of the physical benefits of massages are:
Reduced muscle tension
Improved circulation
Stimulation of the lymphatic system
Reduction of stress hormones
Relaxation and reduced stress
Increased joint mobility and flexibility
Improved skin tone
Improved recovery of soft tissue injuries
Improved sleep
Heightened mental alertness and clarity
Reduced anxiety and depression
Take extra good care of your body during prep, you won't regret it and your body will thank you every time for the TLC you give it!
Competition Suit Cost: $199 - $1000+
Suits can range anywhere from $199 - $1000+. A suit can really make or break you in this industry. There are a few great manufacturers that provide suit rentals if you don't want to invest the money in purchasing one upfront, this is a great way to try out different suit styles and colors. It's important to choose a suit that meets the requirements of the show and division you're competing in. I recommend checking the guidelines of the show you are competing for on the allowed cut and style of the suit as it will vary from show to show. If this is the first show you're competing in, have your trainer or posing coach help you with your suit selection. Check for discount codes before purchasing. With all of these brand ambassadors out there nowadays, a lot of them have discount codes they promote when you use their code when purchasing from the brand they represent.
*Don't spend the extra money buying an expensive practice suit. I purchased a practice suit from Amazon for $24. I purchased my competition suit from Angel Competition Bikini and I also used a discount code for 10% off from one of their brand ambassadors I follow on Instagram.
Competition Heels Cost: $50 - $250
Competition shoes have come so far over the past few years. There are many styles to choose from. A more popular shoe of choice has become "The Shoe Fairy." I do recommend checking the guidelines of the show you're competing for on the allowed height of the heel as that will vary from show to show.
*I purchased my competition shoes brand new from Poshmark at only $50.
Federation Membership Cost: $150+
There are different types of federations and each one will have different membership fees associated. Almost all shows require you to be a member of their federation before you can compete or register for a contest. Make sure you have the specific federation membership card before registering and competing. This information is usually listed on the website associated with the competition you are going to register for, so if you're not sure what type of federation membership you need to have - check there first.
Competition Entry Fees and Class Fees Cost: $120 - $150 per class
This cost can vary depending on how many classes you decide to compete in. For example, if this is your first time ever competing you can register to compete in true novice (never competed in any show) notice (never placed 1st in your class), open (competing against all classes), and your overall class, which is based on your height. If you're over 35 you can start competing in the different master's classes, which is competing against those in your age class. They have a 35 and older masters class, a 45 and older masters class, and a 55 and older masters class. Not all shows, but some shows have an entry fee added in addition to competing in your class, this is usually announced on their registration page.
*For my first show I registered for all four divisions true novice, novice, open, and my over class. One of my shows did not have an additional entry fee, but my second show had an entry fee of $150 in addition to the $120 per class I was competing in, which can add up very fast, so just be aware of that.
Competition Tan Cost: $100 - $150+
Scheduling your professional spray tan in advance is something I highly recommend. These spots fill up fast, so the earlier you book the better. Don't wait until the last minute, or you might miss out on getting it done by the professionals prior to the show, which is a huge show fail. Your tan on show day is very important! *This was one of the first things I did three months in advance of my show date and surprisingly so did a lot of other girls. I was lucky enough to get a 4:30 pm appointment the night before the show, right before the all-contest mandatory meeting at 6 pm.
Stage Hair Cost: $50 - $100+
This is a nice to have, but not a must-have. If you're good at styling your own hair then all means, feel free to do it yourself. If you plan on doing your own hair, practice how you are going to wear it, take photos, and get your trainer's professional recommendation on how you should wear your hair on show day. Some girls have their hair straight and some girls will have their hair curled. It all depends on what looks best for your shape and figure. *I decided to do my own hair for my show. I made sure to purchase some good shine spray and strong-hold hair spray for show day.
Stage Make-up Cost: $75 - $150+
I highly recommend getting your makeup professionally done on show day. You didn't spend all of that time, hard work, and money to not look your best on show day. It's important that your foundation matches your tan, that you're not shiny, that your using photo-friendly makeup, and that your makeup is not too dramatic or too natural for those intense stage lights. You want to highlight your features and have them stand out and be done in the most professional way possible. Just pay the money to have the pros do it for you, so you can look and feel confident on stage! I highly recommend getting false lashes applied, this is usually included in the makeup fee. If you have never worn false lashes before, you will want to for show day. It will really make a difference in your photos and on-stage. Everything needs to be bumped up just a little more when you're on stage because those lights really bring out the best and the worst if you don't do it right! Lashes will just make your eyes stand out more, and really pop, it also helps hid that tired look, that we all have come show day. The addition of lashes will just be a beautiful accent to your professional stage makeup!
*I booked this appointment the same day I booked my spray tan, which was months in advance to make sure that I was able to get a good time to get my makeup done, without feeling rushed, or having to be first thing in the morning. Since the bikini division goes last on show day, I booked mine at 1:00 - 2:00 and bikini does not have to be at the show until about 4:30 - 5 PM before starting at 6 PM. This gave me plenty of time to get my morning workout in, eat lunch, and still have time after to relax and get all of my stuff over to the show to step on stage.
Jewelry Cost: Varies
The jewelry you choose to wear on show day is completely up to you and what fits your style. You can choose to wear it all - rings, bracelets, and earrings, or you can go more simple and wear what you like best and feel the most confident in. You don't need to go out and buy expensive jewelry. All of the jewelry you see competitors wear is costume jewelry, meaning it looks glamorous and expensive, but it's not. *I purchased my competition jewelry dangly AB pageant clip-on earrings, and AB rhinestone bracelets all from e-Bay for less than $75. I chose not to wear any rings on stage, I'm just not a ring girl and that's ok. It's all personal preference. Do what looks best on you!
Mani/Pedi Cost: $50 - $150
This is not mandatory, but it gives a nice clean, and polished look. If you chose not to get a mani or pedi then at least make sure your nails are clean and groomed, even adding a clear posh to them will look good on stage. Getting my nails done is something I really enjoy for competition day. I just feel pampered and girly, which is nice when you've been lifting hard and heavy at the gym and your hands and nails have suffered those long months from training to have long pretty nails at the end to compliment your overall look.
Waxing Cost: $40+
Getting a Brazilian wax for the tiny suits leaves you careless, but not necessary. Some opt for home hair removal, just make sure that area is shaved and groomed before getting your spray tan or it could look blotchy, or dark, or define those hairs even more.
*I scheduled a Brazilian wax a week before my show to make sure it wasn't done too soon or too late and it turned out looking perfect after my spray tan.
Teeth Whitening
Cost: $30 - $200+
Honestly, this can be a very affordable cost. Treat that pretty smile of your's that you're going to be showing off on stage! Crest Whitening Tooth Paste and Strips are AMAZING and SUPER affordable! When I am looking for a quick whitening fix, I use both of these in combination for a pretty white smile in less than two weeks. I've also done the Zoom Whitening from my dentist's office, and that had amazing results too. When you do the Zoom Whitening you do have to pre-whiten your teeth for at least two weeks prior to your appointment. My dentist recommended either pre-whitening my teeth with the Crest White Strips or their branded teeth whitening kit. They were both the same cost and since I have tried the Crest Whitening Strips in the past, I chose to try their teeth whitening kit. It came with a mouth guard and teeth whitening syringes with 20%. They worked really well and I loved my results from the professional Zoom teeth whitening. I never have seen my teeth whiter, cleaner, or pearler than I have when I have gotten the Zoom teeth whitening done, so it was well worth the $200 spent!
*This time I opted to do that at home Crest Whitening Strips two weeks out from my show and I pair it with the tooth paste.
Hotel Cost: Varies
Usually, there is a host hotel where the athletes' meeting, registration, tanning, and makeup are done right at the venue. Staying there gives you ease when you get your final look together.
Travel & Transportation Cost: Varies
This varies depending on the location of the show that you're competing in - in State or out of State. Competing in local shows keeps your travel costs down and is more affordable. For out of State shows - you will have to budget for flights, transportation, and hotel costs. Local shows are easier, because if you live close enough to the venue you can just plan the time to drive.
*For my first show I drove 5.5 hours from Boise, Idaho to Redmond, Oregon. The cost for me to drive was cheaper than flying and I really don't mind driving, but I did have to budget for gas, food, and hotel costs. My second show was local, so that helped with my overall costs to compete in that show.
Show Tickets Cost: $40 - $80
Fitness competitions are not cheap to watch, but they are a lot of fun to watch! Invited your family in friends ahead of time and send them a link to purchase tickets for your show - letting them know the cost to come watch and cheer you on! Having a group of people there to cheer you on is important and you won't regret it!
Photography Cost: $50 - $150
Many venues now have very strict regulations and do not permit cameras or photos to be taken, except by the official event photographer. If you check online on the main website of the show you're competing in, the event photographer is usually listed on there to purchase professional photos pre or post-show. Sometimes they offer a package discount if you purchase photos before a certain date of the show.
Video Critique Cost: $50 - $100
If this is your first or second competition and you plan on competing again it is beneficial to get the judge's feedback video. This information will help you know what to work on and what to improve upon for your next competition.
If you want to see my "must haves" for competition prep, check out my blog on Preparing for a Bikini Competition - All the must-haves, tips, tricks, and more!
For more daily inspiration follow me on Instagram @heathermarieorchard or @marketingdesignsuite
