NATURALMAG: 11 Shape Tips from the Pros Who Dominate the Division

11 Shape Tips from the Pros Who Dominate the Division

The IPL Shape division continues to grow fast, and for good reason. It celebrates fullness, symmetry, strong structure, and confident presentation, rewarding athletes who bring a powerful yet feminine physique to the stage. To help athletes understand what it really takes to succeed in this division, we asked three standout IPL Shape competitors to share their best advice. From prep mindset and training focus to nutrition, posing, and show-day confidence, these Pros break down exactly what matters most when chasing success in IPL Shape.

Lesley Hamilton Beck

10th Annual IPL Southwest Grand Prix — Phoenix, Arizona (August 2025)

Amateur Shape Open — 1st Place and Pro Card
Pro Shape Open — Pro Debut, 2nd Place

“Do not overthink your prep. Focus on presenting your own physique in the best possible way, and bring confidence to the stage.”

#1 Do not overthink your prep.

As far as preparing for the IPL’s Shape division, Lesley advises both new and seasoned competitors not to overthink it. Prep for this division the same way you would for any other. There is no need to reinvent your entire approach just because the category is new.

#2 Focus on overall presentation, not one muscle group.

Across all IPL divisions, athletes are judged on muscularity, conditioning, and just as importantly, posing and presentation. Lesley encourages competitors not to obsess over a specific muscle group or chase a single “look.” Instead, the focus should be on presenting your entire physique in the best possible way.

#3 Confidence is part of your physique.

Stage presence matters. Lesley reminds athletes that confidence can elevate an entire presentation. Smile, enjoy the experience, and have fun on stage. Confidence shows, and judges absolutely feel it.

Valarie Vanario-Mullins

10th Annual IPL Arizona Championship — Phoenix, Arizona (May 2025)

Amateur Shape Masters 40+ — 1st Place and Pro Card
Amateur Shape Open — 2nd Place
Pro Shape Masters — 1st Place and Pro Title

“Building glutes and shoulders together is the key to creating a balanced Shape physique.”

#4 Live the lifestyle.

Valarie believes success starts long before show day. Your daily habits should support the demands of the category. Eat, train, and structure your lifestyle around building and maintaining muscle fullness and strength. IPL Shape is a fuller-bodied division, so food becomes fuel for heavier training and progressive growth.

#5 Build that booty.

Glutes are a major focus in Shape, and Valarie makes it clear that serious development takes time and consistency. Movements like hip thrusts, leg press, and squats target the glute maximus, while lunges, cable kickbacks, and hip abduction work help shape the smaller glute muscles. Expect to spend plenty of time training this area.

#6 Do not forget shoulders.

Shape is not just about lower body development. Overall symmetry is critical. Building shoulders and upper back to match the lower body creates balance and flow. Exercises like dumbbell shoulder presses, lateral raises, cable flys, lat pulldowns, and even rowing can help bring up the upper body to complete the look.

#7 Eat for gains and fullness.

For Valarie, nutrition was key to building density while staying healthy. Breakfast often included protein oats topped with Greek yogurt, berries, nuts, and honey. Pre-workout meals were typically sweet potatoes with lean protein like ground beef or turkey. Post-workout meals were white rice with fish or chicken. Snacks included bananas, cottage cheese, and rice cakes with peanut butter. Shape is about fullness, roundness, and strong composition, and food plays a major role in that equation.

#8 Prioritize rest and recovery.

Training hard means recovery matters just as much. Hydration, electrolytes, muscle-repair supplements like glutamine, and seven to eight hours of sleep each night all support performance and growth. Valarie also recommends occasional massage to keep the body functioning at its best.

Shelica Jackson

2nd Annual IPL Virginia Championship — South Hill, Virginia (April 2025)

Amateur Shape Novice — 2nd Place
Amateur Shape Masters 40+ — 1st Place and Pro Card
Amateur Shape Open — 1st Place and Pro Card

“Stage presence and smooth transitions can set you apart, even when physiques are similar.”

#9 Understand how the division is judged.

Shelica stresses that success starts with knowing what judges are looking for. Shape is judged on overall balance, flow, and structure. You and your coach should clearly understand how your physique fits into those standards so training and presentation align with judging expectations.

#10 Practice smooth, controlled posing and transitions.

Posing is not just about hitting shapes, it is about how you move between them. Fluid transitions, controlled movement, and confident posture enhance stage presence and can separate you from other competitors even when physiques are similar.

#11 Protect your mindset on show day.

Staying calm, positive, and focused on your own journey is critical. Shelica recommends finding ways to avoid comparing yourself to others backstage, such as listening to music or doing light movement to stay relaxed. Your mental state shows in your posture, your smile, and your overall presentation.

The IPL Shape division rewards athletes who combine muscular development with balance, fullness, and confident presentation. While each competitor’s path will look different, the foundation remains the same: smart training, consistent nutrition, focused posing practice, and a strong mindset. Whether you are stepping on the Shape stage for the first time or chasing your next title, these pro-backed tips offer a clear blueprint for building a competitive and stage-ready physique. NATURALMAG

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