As an IFBB pro bodybuilder, I’ve had my fair share of show-day disasters - from green tans under the stage lights to snapping shoe straps backstage. Then there was the time my bikini bottoms broke hours before hitting the stage, and half my hair extensions flew off mid-sassy pose.
I’ve really experienced it all. So over the years, I've learned that being fully prepared is the key to avoiding these mishaps. Stepping onto the bodybuilding stage is the culmination of weeks (if not months) of hard work training in the gym and meal prepping. The stage is the time to show off and make memories. So the last thing you need is unnecessary stress because you forgot something important.
Whether you’re a seasoned competitor or a first-timer, knowing exactly what to bring to the show is important to avoid any last-minute panic. So here are the clothing and essential items for men and women that will ensure you’re both comfortable and prepared to take the stage with confidence.
Show day essentials for women
For women, there are the obvious essentials - bikini, heels and jewellery. But it’s the prepping and backstage items that can make all the difference. Start with your tan, which is important for making your muscles stand out on stage. After getting your perfect colour painted on, you’ll need to protect it, and that means packing loose clothing and flip-flops to prevent any smudges or streaks.
In addition to your main stage outfit, a solid hair and makeup kit is a must. Bring along your hair extensions with extra pins, styling tools and some makeup for touch-ups. A mirror is an absolute must too. You may find yourself waiting for hours backstage, so packing a dark towel is a great way to carve out some personal space to relax.
A mini fan can help you stay cool and prevent sweat from ruining your tan. After all, no one wants to go on stage with a shiny, streaky finish. A sewing kit is another handy essential. I know firsthand that bikini wardrobe malfunctions can happen, and it’s always best to be prepared.
Before stepping onto stage, you’ll need to pump up your muscles. So make sure to pack some resistance bands or weights for a quick, effective session backstage. It’s also smart to bring your own water to stay hydrated throughout the day, and of course, your phone charger for all the photos and videos you’ll want to document.
Show day essentials for men
For men, packing for show day might seem a little less overwhelming, but it’s just as important to get it right. Tan is a big part of the equation, so make sure you pack loose clothing and flip-flops or sliders to protect your tan before stepping on stage. If you’re looking for that extra sheen, glaze from the experts at Pro Tan is something to consider packing as well.
Don’t forget to pack your hair products for quick grooming fixes. Many competitors bring Haribo or similar sweets to energise the muscles before hitting the stage, but make sure you follow your coach’s advice on nutrition for the day.
So whether you're a man or woman prepping for show day, make sure you’re armed with the right clothing and essentials. With this checklist in hand, you’ll have one less thing to worry about on the big day, leaving you to shine your brightest in front of the judges.
How we tested
As an experienced pro-level bodybuilding athlete who has learned from stage mishaps firsthand, I’ve tested out every essential to make sure you’re fully equipped for a stress-free day on stage. From the right bikini to those last-minute backstage touch-ups, these are the items that have kept my show day running smoothly over the past few years.
Bodybuilding clothing stage essentials at a glance
Find out more.
Pro Tan Overnight Competition Colour
With a few years of bodybuilding shows under my belt, I’ve had my fair share of show-day disasters along the way. One memorable incident was when I turned into a she-Hulk on stage after mixing tanning products for back-to-back shows. The result? A dreaded last-place finish because of a green flow on stage. Trust me, I learned the hard way; don’t mix tans.
Pro Tan is the go-to brand in the bodybuilding industry, especially backstage for the IFBB Pro League - and for good reason. The thick consistency creates a deep, dark and even tan that won’t streak or run. It’s designed to work with athletic physiques, accentuating every muscle with flawless coverage.
I always top up with Pro Tan to maintain that same backstage glow. Stick with the pro-approved brand and avoid the mishaps like I did.
Buy now £22.06, Amazon
Strom Sports Peak Max
As a natural bodybuilder, I’m always looking for safer, effective alternatives to some of the more extreme practices in the sport. Especially during peak week when my body is under the most stress with hours of cardio.
Strom Sports Peak Max has become an absolute staple for me, especially since I tend to retain water. This product is a must for flushing out excess water safely and effectively before stepping on stage.
Peak Max was created to address the growing concerns around diuretics and other harmful substances used during prep. What sets it apart is how it combines key ingredients, like dandelion root, uva ursi and grapeseed extract into one convenient capsule. No need for multiple products, this all-in-one solution simplifies peak week prep while being cost-effective and reliable.
I noticed a massive difference when I started using it, from reduced water retention to better definition, without the stress or risk of harsher supplements. It’s proof that you don’t need to compromise health for results.
Buy now £38.99, Amazon
Amesia Shop Rhinestone Bikini
There’s no shortage of brilliant bikini businesses out there, offering everything from bespoke creations to affordable options. If you’re aiming for a professional look, brands like Bikini Mama are perfect for getting custom fittings in the UK, while Olympian-level suits from Angel Competition Bikinis are designed for those wanting a standout stage presence. These can run into hundreds of pounds, making them a significant investment.
For those on a tighter budget, sellers like Amesia offer stunning custom-made bikinis at a more accessible price point. The bikinis are handmade, tailored to your exact measurements, and designed to fit perfectly, whatever the pose. You can choose from options like rhinestones for the ultimate stage sparkle or more affordable but equally beautiful alternatives.
Whether you’re a seasoned competitor or stepping on stage for the first time, there’s an option to suit your budget and style across multiple federations and classes.
Buy now £194.49, Etsy
Sparkle Comp Jewellery Silver Rhinestone Crystal Set
No stage look is complete without the bling. For stage accessories that add sparkle to your competition look, the Silver Rhinestone Crystal Set is designed for bikini competitions, NPC, and IFBB stages. The seven-piece set includes everything to complete your look - dazzling dangling earrings, a variety of rhinestone bracelets and adjustable rings.
Customisation options allow you to choose your preferred earring style or upgrade certain items. Every detail, from the crystal embellishments to the adjustable fits, means you’ll feel confident as you step on stage.
Buy now £71.02, Etsy
Pro Tan Hot Stuff Posing Oil
Hot Stuff is a must-have for bodybuilding competitions and photoshoots, and it's my personal go-to for creating that glazed, fuller stage presence. It’s now a staple in my kit for both the stage and photoshoots.
Formulated with natural oils, Hot Stuff delivers an exceptional contest sheen that highlights muscle definition and makes your physique pop under the lights. Its unique formula also promotes maximum vascularity, giving you that dramatic, pumped-up look that stands out to judges.
The application is straightforward; massage it evenly into your skin to achieve the perfect glow and vascularity boost. It never disappoints.
Buy now £14.70, Amazon
Olviaz Men’s Trunks
Similar to bikinis, there’s no shortage of options for men’s posing trunks, with brands like Iron Monkey offering professional-level styles. But if you're on a budget, there are great alternatives like this Olviaz option.
These trunks are designed for both style and comfort, featuring a front seam that creates a natural-looking pouch and a snug, supportive fit. Available in sizes S to XL, they also come in standard or Olympia cuts to suit your preference.
Since these trunks are custom-made to your measurements, refunds aren’t available, but adjustments can be made if necessary. But as a budget-friendly option that still delivers on quality and style, these are a good choice for competitors.
Buy now £45.66, Etsy
Pro Tan Bikini Bite Roll-On
As you diet down for a show, one thing competitors often forget is how much their suits can loosen. By the time you’re stepping on stage, a bikini or trunks that fit perfectly weeks ago might suddenly feel baggy. Adjustable straps are handy for this reason, but if your suit doesn’t have them and it’s crunch time, don’t panic.
This roll-on skin-friendly fabric fastener helps your bikini stay in place for hours, giving you the confidence to pose without worrying about slips (trust me, I’ve been there; it’s not fun editing stage photos afterwards!). Bikini Bite holds securely but washes off easily with soap and water, leaving no stains on your suit.
To use, simply roll it onto clean skin and your bikini liner, let it dry for 30 seconds, and press the suit against your skin for two minutes. It’s a backstage staple for peace of mind and flawless presentation on stage.
Buy now £12.33, Amazon
Built For Athletes Pro Series 60L Luggage
When it comes to bodybuilding shows - whether in the UK or abroad - a wheeled bag is an absolute essential. Not only does it make hauling your competition essentials easier, but it also protects your meticulously applied tan from accidental smudges. One standout option is the Built For Athletes Pro Series bag, a favourite among elite sportspeople for its practicality, durability and customisable features.
The bag is designed with athletes in mind, boasting thoughtful details like water and dirt resistance, a telescopic handle system and corner wheels for smooth mobility. The internal packing straps and mesh pockets ensure your essentials stay secure and organised, while its compact size meets airline cabin baggage regulations -a bonus for international shows.
Buy now £249.99, Built For Athletes
Gifts Are Blue Custom Robe
For a showstopping Instagram reveal, nothing sets the stage like the essential silk de-robing shot - a bodybuilding show day tradition as iconic as the stage bikini itself. Elevate the moment with a custom satin robe that’s as picture-perfect as your physique.
Choose black for a classic, tan-proof look and add a personalised touch with your coach's name, team logo or Instagram handle.
Buy now £18.47, Etsy
The Shoe Fairy Goddess Olympian
If strappy shoes make you feel more secure on stage, then the Olympian Heel is a popular option. Renowned as the gold standard in bodybuilding heels, these versatile, transparent heels are a favourite among bikini, figure, and wellness competitors who want to feel confident while prioritising comfort.
The five-inch heel and one-inch platform offer the ideal balance of height and stability, while the flexible plastic upper and cushioned insole means you can strut across the stage without discomfort.
Buy now £138.19, Amazon
Kalione Two Pairs Transparent Shoe Straps
From another backstage blunder to a lesson learned, snapping a heel strap mid-chat taught me the importance of always having a backup plan. I managed to make it through with my spare pair, but they were far from comfortable.
Now, I never head to a show without transparent high-heel straps in my bag. They’re an absolute lifesaver for emergencies, keeping your heels secure and your posing at its best.
Buy now £8.67, Amazon
Fabulicious Cocktail-501
When it comes to bodybuilding stage performances, comfort and stability are just as important as style. Strap-free shoes like the Fabulicious Cocktail-501 are perfect for competitors who want a secure fit without worrying about heel straps.
These platform heels provide the stability you need while still offering all the glamour. The cushioned footbed creates more comfort, even during long sessions of posing practice. Whether you're in and out of the gym or stepping onto the stage, these shoes keep you poised without the risk of slipping straps. They also work well for those with wider feet, providing a surprising level of comfort that many high heels don't offer.
Buy now £57.90, Amazon
Verdict
There’s no competition. The top spot goes to Pro Tan Overnight Competition Colour - it’s the choice trusted by professionals across the bodybuilding world, including at the IFBB Pro League. Its thicker consistency ensures a deeper, darker tan that goes on evenly without streaking or running - even under intense stage lights. Having learned the hard way, I can’t stress enough how important it is to stick with one brand, and Pro Tan delivers consistent results.
Alongside its tanning products, Pro Tan’s range of posing oils and roll-ons perfectly complement the tan, enhancing muscle definition and ensuring you shine on stage. Whether you're prepping backstage or topping up throughout the day, Pro Tan offers a polished, professional look that lasts (and doesn’t go green...).
