Posing is an art. It’s not just about hitting mandatory shots—it’s about displaying your physique in the most flattering way possible. Whether you’re stepping on stage for a bodybuilding competition or simply refining your presentation, a well-crafted posing routine can be the difference between blending in and standing out.
While I’m not a posing expert, my experience has taught me that posing is a skill that requires just as much dedication as training and nutrition. Over time, I have developed a method for creating my posing routines that allow me to showcase my physique in the best way possible. Here’s how I approach it.
1. Analyzing My Physique
Before I start piecing together a routine, I take a detailed look at my body. I assess my strengths and weaknesses:
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Which poses emphasize my best muscle groups?
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Which angles make me appear more symmetrical?
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Are there any weaknesses I need to minimize?
I record myself from multiple angles, take pictures, and compare how different poses impact my overall presentation. This helps me determine which poses should be my focal points in the routine.
2. Studying the Pros for Inspiration
I watch posing routines from top-level competitors, but I never copy them outright. Instead, I analyze their transitions, pacing, and stage presence. I take notes on what works for them and adapt elements that align with my body structure and personal style.
For example, if I see someone using a wide stance to emphasize their quad separation, I test it on myself. If it enhances my look, I incorporate it. If not, I move on and find something better suited for my physique.
3. Finding the Right Posing Song
How do I choose a posing song? I typically gravitate toward slower-paced music. Why? Because a slower tempo allows for more controlled, artistic transitions between poses, whereas faster songs can make the routine feel rushed and chaotic.
When selecting a song, I look for something I genuinely connect with. If a song lacks meaning or emotion for me, I won’t use it. Posing isn’t just about movement—it’s about storytelling. With only 60-90 seconds on stage, your routine should narrate a story through your body language, aligning your poses with the song’s rhythm, meaning, or lyrics.
That said, finding the right song isn’t always easy. Even if I love a track, it doesn’t mean it will translate well into a routine. I experiment with different poses and transitions to see what complements the song’s flow.
I also remind myself that posing is a performance. People pay to watch a show, and I want to ensure they leave feeling entertained. I wouldn’t waste my time during prep, so why would I waste theirs on stage? My goal is to leave an impression—when people watch my routine, I want them to think, Wow, that was incredible. You never know who’s watching, and doing something unique or unexpected always stands out. This mindset shapes the way I choose, create, and execute my routines. I don’t aim to be the best poser, but I do aim to be a memorable performer.
4. Building a Smooth Flow
Once I’ve chosen my key poses, I focus on making the routine seamless. I map out my sequence:
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Start with a strong opening pose.
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Transition smoothly from one pose to the next without any jerky or awkward movements.
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End with a confident, memorable final pose.
To achieve fluidity, I practice my transitions repeatedly. I refine small details, ensuring that each move flows into the next naturally. This prevents my routine from looking robotic or forced.
5. Practicing Like It’s Part of My Training
Posing endurance is just as important as hitting the right angles. Holding poses under bright stage lights while keeping a smile requires conditioning. To prepare, I treat posing like a workout:
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I pose after training when my muscles are fatigued.
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I hold each pose longer than necessary to build endurance.
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I practice under different conditions, such as different lighting and angles, to simulate real stage scenarios.
By doing this consistently, I ensure that I can execute my routine confidently and effortlessly on stage.
6. Owning the Stage with Confidence
No matter how well I structure my routine, confidence is what brings it to life. I remind myself that posing is about presentation. The judges and audience feed off my energy, so I focus on presenting my physique with pride.
I visualize success, practice with music to build rhythm, and rehearse my routine until it feels second nature. The goal isn’t just to hit poses but to own them.
Final Thoughts
Creating a posing routine is a process that requires self-awareness, practice, and confidence. Over time, I’ve learned that the best routines aren’t the most complicated ones—they’re the ones that feel natural and highlight my hard work.
Whether you’re new to posing or refining your routine, take the time to experiment, practice consistently, and most importantly, own your presentation. The stage is your moment to shine—make every pose count!
