Professional posing coaching is often the difference between placing and winning. While physique development accounts for approximately 60% of your score, presentation through proper posing can influence the remaining 40%. Sheronica Henton’s 6× Olympian experience provides clients with insider knowledge on:

• Judge psychology – Understanding exactly what judges are looking for in your specific category

• Physique optimization – Learning to highlight strengths and minimize weaknesses through strategic angles and muscle engagement

• Technical precision – Mastering the subtle details of each pose that amateur competitors often miss

• Confidence building – Developing the stage presence that makes champions stand out

Many competitors who invest in professional coaching report placing 2-3 positions higher than they did before working with an expert coach. Your physique represents years of hard work, professional posing ensures that work is showcased to its fullest potential.

Posing preparation should begin at least 12-16 weeks before your show date, with increasing intensity as you approach the competition. Here’s why early preparation is crucial:

• Muscle memory development – Takes 6-8 weeks to build the neural pathways for natural, confident posing

• Endurance building – Holding poses properly requires specific muscular endurance that develops over time

• Refinement opportunity – Early start allows time to perfect transitions and make adjustments

• Stress reduction – Mastering poses well in advance reduces competition day anxiety

For first-time competitors, we recommend starting posing practice even earlier (16-20 weeks out) to allow ample time to learn the fundamentals. Experienced competitors may begin focused posing work 10-12 weeks out, with more intensive sessions in the final 4-6 weeks

Sheronica customizes each session based on your specific category requirements, focusing on the precise details judges look for in your division. What works in one category can actually count against you in another, making specialized instruction crucial

For maximum benefit from your posing sessions, wear appropriate attire that allows for proper assessment and movement:

For Women:

• Bikini competitors: Competition bikini or similar cut suit (doesn’t need to be your show suit for early sessions)

• Figure/Wellness competitors: Two-piece practice suit that matches competition cut

• Women’s Physique: Two-piece practice suit allowing muscle visibility

• Bring competition shoes to practice proper stance and balance

For Men:

• Men’s Physique: Board shorts similar to competition shorts

• Classic Physique/Bodybuilding: Posing trunks or fitted shorts

For All Competitors:

• Avoid excess lotions that may make your skin too slippery for holding poses

• Consider bringing a recording device to capture feedback for later review

For virtual sessions, ensure you have enough space (minimum 8×8 feet) and good lighting to allow your coach to properly assess your posing.

Both virtual and in-person sessions offer unique benefits to meet different competitor needs:

Virtual Sessions :

• Advantages: Flexibility with scheduling, no travel time, train from anywhere, recording capability for later review

• Best for: Competitors with schedule constraints, those located far from expert coaches, follow-up sessions, quick check-ins

• Process: Sessions conducted via video conference with real-time feedback and demonstration

• Technology needs: Reliable internet connection, device with camera, adequate space and lighting

In-Person Sessions :

• Advantages: Hands-on physical adjustments, immediate tactile corrections, comprehensive spatial awareness training

• Best for: Initial learning sessions, final pre-competition refinements, competitors who learn better with physical cues

• Process: Face-to-face coaching with mirror work, stage simulation, and precise adjustments

• Additional benefits: Enhanced judge perspective assessment, lighting condition variations

Many successful competitors use a combination approach starting with in-person fundamentals and maintaining progress with virtual check-ins

 Sheronica ensures the same level of expert guidance regardless of format chosen.

The number of sessions needed varies based on experience level, learning style, and competition goals:

For First-Time Competitors:

• Recommended: 6-8 sessions minimum (package of 6 sessions recommended)

• Timing: Starting 16-20 weeks out, with increasing frequency as show approaches

• Focuses: Fundamentals, mandatory poses, transitions, stage presence, routine development

For Experienced Competitors:

• Recommended: 3-5 sessions (package of 3 sessions often sufficient)

• Timing: Beginning 10-12 weeks out, with final polishing sessions close to show date

• Focuses: Refinement of existing technique, competitor-specific adjustments, advanced presentation skills

For Elite/Professional Competitors:

• Recommended: 2-4 specialized sessions

• Timing: Strategic sessions at key points in preparation

• Focuses: Subtle enhancements, judge psychology, category-specific advantage development

Remember that practicing between sessions is crucial—we recommend 10-15 minutes of daily posing practice to build muscle memory and endurance.

Even experienced competitors frequently make these posing mistakes that can significantly impact their scoring:

Technical Mistakes:

• Inconsistent muscle tension – Solution: Practice maintaining full engagement throughout entire presentation

• Poor breathing control – Solution: Learn breathing techniques that allow muscle display while preventing shaking

• Awkward transitions – Solution: Develop fluid movements between poses that maintain engagement

• Misalignment issues – Solution: Use mirror work and video recording to correct body positioning

Presentation Mistakes:

• Facial tension/discomfort – Solution: Practice “competition face” separately from body posing

• Lack of confidence – Solution: Implement mental rehearsal techniques and increased practice frequency

• Rushing through poses – Solution: Time your poses during practice to build endurance

• Improper stage utilization – Solution: Learn stage mapping and spatial awareness techniques

Our coaching addresses these common issues through systematic corrections and progressive practice methods, turning weaknesses into strengths before you reach the competition stage.

Even experienced competitors frequently make these posing mistakes that can significantly impact their scoring:

Technical Mistakes:

• Inconsistent muscle tension – Solution: Practice maintaining full engagement throughout entire presentation

• Poor breathing control – Solution: Learn breathing techniques that allow muscle display while preventing shaking

• Awkward transitions – Solution: Develop fluid movements between poses that maintain engagement

• Misalignment issues – Solution: Use mirror work and video recording to correct body positioning

Presentation Mistakes:

• Facial tension/discomfort – Solution: Practice “competition face” separately from body posing

• Lack of confidence – Solution: Implement mental rehearsal techniques and increased practice frequency

• Rushing through poses – Solution: Time your poses during practice to build endurance

• Improper stage utilization – Solution: Learn stage mapping and spatial awareness techniques

Our coaching addresses these common issues through systematic corrections and progressive practice methods, turning weaknesses into strengths before you reach the competition stage.