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June 12, 2019 2 min read

Most bodybuilding competitors don’t spend enough time and focus on posing.

Let me break down just a few of the advantages of consistently practicing your posing.

You’ll present yourself to the judges and crowd with maximum effectiveness

It’s all about angles, and by simply shifting your feet slightly or turning just a little bit more or less, you’ll look bigger and more defined.

You’ll present yourself with symmetry

Ask an untrained person, no matter how big or cut they are, to pull a front double bicep, and they will not look symmetrical in a judge’s eyes. They might flex the muscle of their dominant hand too much, or turn one of their arms a slightly different angle to the other, ruining the powerful image of perfect symmetry.

Posing tip:Stand in front of a mirror. Close your eyes. Settle into a pose. Open your eyes. Look for asymmetry and muscles not fully flexed. Adjust the pose until it’s perfect. Lock it in your head. Now relax, close your eyes, and do it again until you can pull that pose perfectly without a mirror, because there won’t be one on stage.

You’ll reduce the chance of looking like a fool on stage

When you step out onto a stage, you’re going to be under a lot of physical and mental stress. You’ll be dehydrated, hungry, and probably going through stage fright. By practicing your posing until you can do it in your sleep, you’re making sure that you don’t really have to think quickly when your body really isn’t in a good place to do that. You’ll just listen to the judges, follow their instructions, and hit those poses by instinct rather than having to remember everything while you’re up there.

You’ll build your posing endurance

Posing is hard work, and when you’re on stage it can go on forever, especially in international competitions. Pose-offs can become a grueling marathon and I’ve seen more than one competitor collapse because they don’t have the endurance to pull all those poses (which are a form of isometric exercise) while in a tired, dehydrated state.


If you’re pretty new to competitive bodybuilding, I recommend you do 2 hours of posing every day, split up into 30-45 minute sessions, from about 6 weeks out. That’s a LOT of time, but that’s what it takes in the beginning. The good news is that you’ll get a pretty good workout just from posing.

To make sure your form is right, watch YouTube video tutorials for reference and guidance, and speak to a qualified judge like me to give you feedback. I’m talking someone with 15+ years in the sport.

If you’ve got any questions on posing, drop me an email at