
⭐⭐⭐⭐⭐ Rated 4.5/5 stars by over 1,767 members
Finally, a strength program that works with your body in peri- and postmenopause not against it.
Flight is a progressive training program co-designed with Dr. Stacy Sims to help women in peri- and post-menopause build muscle, power, and energy through science-backed lifting, plyometrics, and intervals.
Try Flight Free for 2 Weeks
"I’m a physical therapist and after five weeks on Empower I finally feel like I’m training with my physiology not fighting it."
Jen

I Know My Body But Lately, It Feels Like a Stranger
Your body used to feel like home. You trained hard, recovered fast, and saw results. But now? Hormones shift, sleep is off, and workouts that used to energize you leave you drained. It’s like your body turned into a stranger overnight.
Flight helps you rebuild that connection.
Co-designed with Dr. Stacy Sims, it combines heavy lifts, smart intervals, and hormone-aware recovery so you can build muscle, feel energized, and finally feel at home in your body again.

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?
Women in perimenopause or post-menopause who want strength training that works with their body
Lifters feeling stuck, sore, or exhausted no matter how hard they train
Former athletes or CrossFitters who want intensity without burnout
Women ready to build muscle and power with a plan that supports real recovery
Anyone who wants to feel strong, capable, and confident in this stage of life
How Long Is It & Time Commitment
Ongoing program built around a 8-week progressive training cycle
Weekly structure is 4 training days that include 3 strength sessions, 1 HIIT day, 2 sprint intervals, and 1 recovery or mobility day
We program the training as Monday, Tuesday, Thursday, Saturday. But once you are in the app, you have the freedom to move training days around to suit your schedule.
Each workout takes about 60 to 75 minutes but for days you are in a time crunch you can do the Express version in 30-40 minutes.
Designed to challenge your body while supporting energy and recovery
Equipment Needed
Barbell with plates and a rack
Dumbbells and/or Kettlebells
Pull-up bar or sturdy rack for hangs and rows
Plyo box or stable bench for step-ups and jumps
Resistance bands for activation and mobility
Air bike or rower for HIIT and sprint intervals (substitute running or jump rope if you prefer)
Women in perimenopause or post-menopause who want strength training that works with their body
Lifters feeling stuck, sore, or exhausted no matter how hard they train
Former athletes or CrossFitters who want intensity without burnout
Women ready to build muscle and power with a plan that supports real recovery
Anyone who wants to feel strong, capable, and confident in this stage of life
Ongoing program built around a 8-week progressive training cycle
Weekly structure is 4 training days that include 3 strength sessions, 1 HIIT day, 2 sprint intervals, and 1 recovery or mobility day
We program the training as Monday, Tuesday, Thursday, Saturday. But once you are in the app, you have the freedom to move training days around to suit your schedule.
Each workout takes about 60 to 75 minutes but for days you are in a time crunch you can do the Express version in 30-40 minutes.
Designed to challenge your body while supporting energy and recovery
Barbell with plates and a rack
Dumbbells and/or Kettlebells
Pull-up bar or sturdy rack for hangs and rows
Plyo box or stable bench for step-ups and jumps
Resistance bands for activation and mobility
Air bike or rower for HIIT and sprint intervals (substitute running or jump rope if you prefer)
Two weeks free. Cancel anytime.
Choose Your Plan
Flight is structured training with new workouts each week, coaching guidance, and a built-in community for just $40 a month. Less than one personal training session.
Monthly - 2 Week Trial
- Weekly Training Blueprint: 4 strength days, 1 HIIT, 2 sprints to build muscle, increase power, and support long-term progress
- Step-by-Step Coaching: Clear programming, guided warmups, and demo videos to keep every rep safe and effective
- Science You Can Trust: Research-backed programming and lectures from Dr. Stacy Sims to train smarter and support recovery
- Built-In Community: Private Facebook group with coaches and women who share wins, setbacks, and daily accountability
- Momentum That Lasts: Gain real strength, better recovery, and lasting energy so you feel stronger than ever
Two weeks free. Cancel anytime. Secure checkout with Repeat.
Annual - 2 Week Trial
- 2 Months free and billed once a year.
Secure checkout with Repeat.
Let customers speak for us
FAQ
What Do I get Access to?
When you join Flight, you will have access to all of our programs including an Express version, the Globo track and our On The Go program.
How long are the workouts?
Our workouts are anywhere from 60 to 750 minutes with the option of doing an express version in 30-40 minutes on days you are in a time crunch
Can I join from anywhere?
Any women from anywhere is welcome to feel Empowered with our programs.
Do I get the program forever?
This is a subscription app and program so you get access for as long as you are an active member.