⭐⭐⭐⭐⭐ Rated 4.5/5 stars by over 1,767 members

Strong Starts at Home

This 12-week at-home program helps you build strength, confidence, and consistency. It follows the same science-backed methods trusted by Katrin Davidsdottir, Annie Thorisdottir, and Dr. Stacy Sims.

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"I finally feel like I have something I can do that matches the pace that my body wants in this season of life"

Ana B.

Stop Just Sweating. Start Getting Stronger.

Most at-home workouts are built to make you tired, not stronger.

Research shows that progressive overload is the key to real strength gains, but most programs skip it. They rely on recycled circuits with no structure, no progression, and no clear goal.

This one is different. Over 12 weeks, you'll follow a proven system with progressive strength training, targeted conditioning, and movement fundamentals that actually lead to results. All from home, using just a few pieces of equipment.

Why At Home?

Progressive Overload Built In

Most home workouts focus on getting you sweaty, not stronger. This 12-week program starts with fundamentals and gradually increases weight, tempo, or reps so your strength actually builds week to week.

Minimal Equipment

All you need is a resistance band, jump rope, a box, and dumbbells or kettlebells. Every workout is designed to fit in a small space without a full gym setup.

Daily Warmups and Mobility

Each training day includes a warmup and cooldown to keep your body moving well and feeling good — with mobility designed to help you train longer and recover faster.

Stacked to Support Your Life

Every session includes guidance, structure, and support so you stay accountable whether you're squeezing in a workout before work or after bedtime.

Powered by Champions, Guided by Science

Empower by Dottir helps women train with their physiology, not against it.

Founded by two‑time CrossFit Games champions Annie Thorisdottir and Katrin Davidsdottir and backed by women’s‑exercise pioneer Dr Stacy Sims, PhD, we turn cutting‑edge research into fun, effective workouts that build lifelong strength, energy, and confidence. Join us and feel the difference elite experience plus proven science can make.

Program Details

Who's It For?

Beginners ready to build strength, stability, and confidence with expert structure and support

Women prioritizing longevity, bone density, and muscle mass as they age

Anyone navigating life shifts, career changes, caregiving, or limited gym access

Those craving consistency without needing a commercial gym or fancy equipment

Beginners ready to build strength, stability, and confidence with expert structure and support

Women prioritizing longevity, bone density, and muscle mass as they age

Anyone navigating life shifts, career changes, caregiving, or limited gym access

Those craving consistency without needing a commercial gym or fancy equipment
Start Program Today

Join the Empower Community

Lift with new lifters, busy moms, and midlife warriors ready to feel strong again. Our private group and coaching team cheer every win, answer questions fast, and keep you motivated from your first rep through every milestone.

Empower At Home - $99

A 12-week strength and conditioning program built for women training at home. Master the fundamentals, get stronger with progressive overload, and stay consistent without needing a gym.

Structured Strength Plan

3 strength and 2 conditioning sessions per week for 12 weeks, designed to build strength and endurance.

Progressive Overload Built In

Workouts increase in difficulty each week with changes in reps, tempo, or load to drive real results.

Mobility and Recovery Focus

Daily warm-ups and cooldowns support joint health, recovery, and long-term movement quality.

Minimal Equipment, Maximum Impact

All you need is a resistance band, a jump rope, dumbbells or kettlebells, and a box or step.

Train Anywhere, Anytime

Workouts are 30–40 minutes and fit into your morning routine, during your baby's nap time, or evening routine.
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Let customers speak for us

from 33 reviews
Loral Good
Im enjoying this program

Im enjoying this program. Enough variety for a well rounded workout and a slow and steady approach to developing muscle strength

Take Off
Lisa Wolf
Exactly what I was hoping for

I just got started but I really love the programming. The app user journey could use some improvement, but I’m sure it’ll continue to improve!

Empower Pregnancy: The Final 20
Michelle Evans
Awesome programming

Awesome programming. Highly recommend! Other pregnancy workout plans I have done have left me wanting to do more. This program is right in the sweet spot of exertion and appreciating being pregnant and scaling,

Empower Pregnancy: Weeks 4–40
Brandi
Foundations is the best! I am feeling stronger and healthier every day

Foundations is the best! I am feeling stronger and healthier every day. I love the pace of the program. I am excited to tackle the programming, and I am always pleased with how my body feels after the workout. As a homeschool mom, this is the first program I have been able to make part of my family’s school day. Conditioning days are a family affair! Thank you!

Foundations
Allison Blazek
Totally recommend!

Great workouts! I was nervous they would be too difficult, but they have been reallysimple, but effective movements!

Empower Pregnancy: The Final 20
Anonymous
Empower gave me back my love for fitness. for ov

Empower gave me back my love for fitness
At 52 and in a CrossFit gym for over 15 years, working out was my tool to feel better and stay my day off in the right foot. In my late 40’s that changed until I started empower.

Take Off
Anonymous
Great program

Great program. Full of information and support to get back into lifting and not overdoing it.

Take Off
Carla Waclawski
FANTASTIC!!!!

I think this program is fantastic if you’re trying to get into a consistent workout program. I feel like I’m really building a solid foundation and that this is something I’ll be able to sustain. The workouts are well planned and flow well. I feel like I’m getting a lot stronger and more fit but I’m not totally dead after the workout.What has really been great is all the education that is presented with the workouts. After years of doing CrossFit then stumbling through workout programs I feel like everything is all clicking. Once this flight program is complete I’ll continue on with the regular empower programming. I can’t wait! What an incredible team!

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Sæunn Sævarsdóttir
This program have done more for me than I could imagine

This program have done more for me than I could imagine. I sleep better, I am happier, I am less tired and feel stronger in only 3 weeks. I am looking forward to what will happen in long term. I have always find heavy lifing boring but not now I look forwart to attend every practie. My energy has build up and are much better.

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Greer Fitzpatrick
Great program for starting out strength training for the first time

Great program for starting out strength training for the first time . The app is really easy to follow and the exercise demonstration video’s are a huge help. I really like the video’s of Stacey explaining the evidence and background to all that we’re doing. So far the app support has been great, with quick responses and help.

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Katrín Salima Ólafsdóttir
Exercises tha improve your over all body strength

Good exercises and the volume is good

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Shanna Tomko
I love the take off program! It was a great way

I love the take off program! It was a great way to get back into a sport I dearly loved after some injuries and time off in a way that

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Elena
Wonderful

Wonderful to have a CrossFit based program tailored to women over 40. The app is easy to use, I appreciate the instructional video and all the additional science based content. Feeling stronger, with more energy and less stress in just 3 weeks.

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Melanie
Dr.Sims and the Dottirs = you can’t have better

After going through some health issues, in addition to "suffering" perimenopause, I had lost myself and was searching for a new way to train. Indeed, CrossFit is the only sport I like to practice, but my body responds differently now. I was not interested in conventional training, which I find boring. However, by educating myself on perimenopause, I discovered Dr. Sims, which led me to this program. I was totally confident that I would like the Dottirs' programming, which is meticulously based on science. I was not wrong! I love everything about it! It's exactly what I needed. I enjoy training, I already feel fitter, and I don't end each session exhausted and/or sore.

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Valarie
The fun of CrossFit, but properly formatted for our age

I finally found a program that incorporates all of the important elements of strength, training and proper cardio for perimenopause and menopause. The programs keep me interested in working out each day and although I’ve been lifting for the last 20 years, I finally feel like I have a program that I can rely on to keep me moving forward

Take Off

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