Introducing Fit Model: How To Prep and Train for NPC’s New Division

The fitness world is always evolving, and with it comes new opportunities to showcase what it means to be strong, healthy, and confident. The NPC’s Fit Model Division is one of the latest additions, and it’s an exciting chance for women to step on stage with a physique that represents balance, elegance, and a commitment to fitness. If you’ve been curious about what it takes to prepare for this new division, you’re in the right place.

This article will guide you through absolutely everything you need to know about preparing for the Fit Model Division – from understanding the judging criteria to building the right kind of physique. We’ll dig deep into how to structure your workouts, optimize your nutrition, and set yourself up for success, whether you’re just starting your journey or looking to refine your prep. Let’s get started.

What Is the Fit Model Division?

The Fit Model Division is all about showcasing a balanced, athletic physique that exudes health and vitality. Unlike divisions like Bikini or Figure, where extreme leanness or muscularity can dominate, the Fit Model category takes a more middle-ground approach. It celebrates symmetry, proportion, and an overall aesthetic that looks like it stepped off the cover of a fitness magazine.

Competitors in this division are judged on their overall presentation. This includes muscle tone, symmetry, and posing—yes, posing plays a huge role here. It’s not just about having the right look; it’s about showing it off with confidence and grace.

So, what does the ideal competitor look like? Think toned shoulders, firm glutes, a sculpted but not overly lean core, and legs that are shapely yet elegant. The Fit Model Division emphasizes balance over extremes, making it accessible to women who want to celebrate their fitness journey without pushing their bodies to the edge.

Fit Model is the PERFECT division for women who want to remain natural while participating in the exciting sport of bodybuilding within the NPC.

Judging Criteria: What the Judges Are Looking For

Whenever the NPC/IFBB announces a new division, they typically look at past competitors for inspiration for competitors to aspire to in the early days as the look is established. In the Fit Model Division, the ideal look is that of Ashley Kaltwasser circa her 2013 Olympia era.

Here’s a quick overview of what matters most when you step on stage:

  • Condition: You should look toned and fit, but not excessively lean or overly muscular. Think of a “beach body” aesthetic rather than a competition-ready physique from the Figure or Physique divisions.
  • Symmetry and Balance: Your upper and lower body should complement each other. No part should overpower the rest, and everything should flow harmoniously.
  • Presentation and Posing: How you pose, walk, and present yourself matters. Posing should highlight your physique in the best way possible while also exuding confidence and grace.
  • Muscularity: While muscle tone is important, it should enhance your natural curves without appearing bulky. The goal is to create a feminine and athletic look that feels relatable and aspirational.

How to Train for the Fit Model Division

Now let’s get into the nitty-gritty of training. The Fit Model Division requires a physique that is balanced, athletic, and feminine, so your workouts need to reflect that. This isn’t about becoming the most muscular athlete on stage; it’s about enhancing your natural shape and bringing out your best.

Key Muscle Groups to Focus On

To achieve the ideal Fit Model physique, concentrate on the following areas:

Shoulders: Broad, rounded shoulders help create the illusion of a smaller waist and add symmetry to your upper body.

Glutes: Your glutes should be full, firm, and lifted—without the overly defined “tie-ins” seen in divisions like Bikini.

Core: A toned midsection is a must, but it shouldn’t be overly shredded. Think of a flat, sculpted look that complements your overall aesthetic.

Legs: Your legs should be shapely and toned, with enough muscle to look athletic but not so much that they dominate your overall proportions.

Structuring Your Workouts

The key to success in this division is a balanced training plan that develops each area without overtraining or creating imbalances. Here’s a breakdown of how to structure your training:

Training Frequency: Aim for five days of focused training per week, with two rest or active recovery days.

Split Routine Example:

  • Day 1: Shoulders and Core
  • Day 2: Glutes and Hamstrings
  • Day 3: Back and Core
  • Day 4: Quads and Glutes
  • Day 5: Full-Body Circuit (focus on endurance and overall tone)

Reps and Sets: Perform 3–4 sets of each exercise. Stick to a rep range of 12–15 to promote muscle endurance and shape. Rest for 60–90 seconds between sets to keep your heart rate up.

Detailed Training Focus

Shoulders: Developing well-rounded deltoids is essential. Incorporate exercises like dumbbell shoulder presses, lateral raises, and rear delt flyes. Use moderate weights that allow you to complete 12–15 reps with good form. This will build the tone and shape you’re aiming for without excessive bulk.

Glutes and Legs: Your lower body should look toned and firm. Prioritize exercises like squats, lunges, hip thrusts, and Bulgarian split squats. For hamstrings, add Romanian deadlifts and stability ball curls. These moves will help create a rounded, lifted look for your glutes while also enhancing your legs.

Core: A sculpted core starts with consistency. Planks, leg raises, and Russian twists are your best friends. Focus on controlled movements to engage your muscles fully, and avoid overtraining to prevent the “blocky” look.

How to Optimize Your Off-Season

The off-season is where the magic happens. It’s your chance to build muscle, refine your proportions, and experiment with different training styles. During this time, your focus should be on creating the foundation for your contest prep.

Caloric Intake: Slightly increase your calories to support muscle growth. Stick to a clean diet with nutrient-dense foods to minimize fat gain.

Training Goals: Use this time to address weak areas and bring up any lagging body parts.

Cardio: Keep cardio moderate—2–3 sessions per week is enough to maintain overall fitness without hindering muscle growth.

Dialing It In: Contest Prep Nutrition

When contest prep begins, the focus shifts to revealing the physique you’ve built. This means reducing body fat while preserving muscle.

Caloric Deficit: Gradually decrease calories over 12–16 weeks, aiming for a slow, steady fat loss. Rapid weight loss can lead to muscle loss, which is the last thing you want.

Macros: Keep protein intake high (around 1.2–1.4 grams per pound of body weight) to support muscle retention. Adjust carbs and fats based on your energy needs, tapering down as you approach competition day.

Meal Timing: Eat smaller, balanced meals throughout the day to keep your energy stable.

Hydration: Stay consistent with water intake—dehydration can affect your muscle fullness and overall appearance.

My Final Thoughts On The NPC Fit Model Division…

As an IFBB Pro and contest prep coach, I am SUPER excited to see the federation move towards a division that allows a true entry level for women who enjoy the fitness lifestyle – all while maintaining a little balance in their pursuits.

This new opportunity allows women who train hard and love to lift to get up on stage without the need for steroids, peptides, prohormones, or other supplements that are (basically) required at this point in the other divisions.

The Fit Model Division is a beautiful opportunity to celebrate your fitness journey and showcase a balanced, healthy physique. It’s about embracing the process, putting in the work, and confidently stepping on stage. By focusing on structured training, thoughtful nutrition, and consistent preparation, you’ll be well on your way to success.

Ready to dive in? Let’s get to work.

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