Your First Competition: A Timeline of What to Sort (and When)
Competing for the first time is one of the most exciting things you'll do as an athlete. It's also one of the easiest things to under-prepare for — so many people are so focused on the training and the diet that everything else gets left to the last minute.
Then peak week arrives and suddenly the to-do list feels overwhelming. And we all know that keeping stress down brings out the best physique, the best look, and the best overall experience on show day. So the earlier you get the practical stuff sorted, the better.
This guide is everything we wish someone had handed us at the start.
As early as possible — start posing in your shoes
This is the one that catches people out the most. Some of the smartest competitors start posing practice two years out. The very minimum we'd recommend is a year — and you need to practice in your actual posing shoes, not a pair of heels you borrowed from a night out.
The way you stand, move, and present yourself on stage changes completely in a posing heel. The platform, the height, the width — it all affects your balance, your transitions, and your confidence. The earlier you start, the more natural it feels by show day.
If you haven't chosen your shoes yet, our posing shoe range is a good place to start — and if you're not sure which style suits you, our First Timers Posing Shoe Guide walks you through it.
A pair of KOMPAK Posing Socks during practice sessions is worth it too — they protect the shoe and honestly, there's something about putting on the socks and the shoes that puts you in the right headspace. It sounds small but it works. The KOMPAK Athlete Tee is the same — training in the right kit helps you feel like the athlete you're becoming.
From when you start — build a weekly skin prep routine
You don't need to go full show-week intensity during the off season. Start simple — once a week, exfoliate properly and moisturise with something fragrance-free afterwards. That's it.
As prep progresses, you'll naturally increase the frequency. By show week you'll be doing this daily. But building the habit early means it becomes second nature rather than something you're figuring out under pressure.
Our Deluxe Back & Body Exfoliator and Get Buffed are what we'd recommend — and using the mitt and Get Buffed together makes your Get Buffed last significantly longer. If you want to bulk buy, the super size version is the one for exactly that reason.
When you enter your show — confirm your shoes and jewellery
Once your show date is locked in, make sure your posing shoes are sorted if they aren't already. Popular sizes sell out, and while we do offer a pre-order service, it's always better to have your shoes in hand with time to spare.
The same goes for competition jewellery. You want time to try it on with your suit, check it works under stage lighting, and replace anything that doesn't feel right — not start thinking about it at the start of peak week. Practising in your jewellery alongside your shoes is another tip we'd recommend — it's all part of getting comfortable in your complete stage look.
Breaking in your shoes — don't skip this
New posing shoes need breaking in, and it doesn't take long — usually about a week of regular practice sessions is enough.
When you first try them on, do it on a clean soft surface like carpet or a rug, and wear clean white socks. This keeps the shoes in perfect condition in case you need to return them. KOMPAK Posing Socks are ideal for this — the right length, won't leave marks, and you'll be wearing them in practice anyway.
Practice transitions, quarter turns, your walk. Do it until it stops feeling like something you have to think about.
6–8 weeks out — sort your backstage kit
This is the window most people leave too late. Peak week is not the time to be ordering things for the first time — you want everything sorted, arrived, and ready well before that.
Most first time competitors book in with a professional tanner for their show, which we'd always recommend — they'll advise you on what to bring and what they provide. What you do need to make sure you have yourself:
60 Second Tan Remover — essential for stripping back old tan before a fresh application. Always start on a clean canvas.
Your backstage essentials — the small things that cause the most stress if you forget them. Bikini bite, show shine, a hand mirror, ankle straps, and a KOMPAK robe to protect your tan and keep you comfortable backstage. Sort these now while your brain still works.
Show week — skin prep every day
This is where your routine shifts up a gear. Exfoliate daily, moisturise after every shower, keep it fragrance-free — but keep the exfoliation gentle at this stage. You don't want to irritate the skin so close to show day, just maintain the prep you've already put in. Pay particular attention to the spots people miss most often — neck, under the boobs, armpits, back, ankles. Any area that hasn't been properly exfoliated will look bitty under the tan. Not the vibe.
Pack your bag early in the week. Prep brain is real and the small things are always what get forgotten.
Show day
You've done the work. You've practiced in your shoes, your skin is prepped, your kit is packed. Trust it.
Any questions at all — before, during, or after your first show — we're always here. Just get in touch or drop us a message on Instagram. We've heard it, seen it, or been there ourselves.
Good luck. You're going to love it 🖤