
⭐⭐⭐⭐⭐ Rated 4.5/5 stars by over 1,767 members
Ease Into Lifting with Science on Your Side
Foundations is a 12-week program co-created with Dr Stacy Sims: 3–4 brief workouts per week, minimal gear, and hormone-smart progressions that build strength safely.
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"At 56, I’m stronger than ever. Empower helped me reclaim real strength."
Paulee G.

Unsure How to Start Lifting Safely?
You know strength training matters, but crowded gyms, old injuries, and zero free time keep you stuck.
Jumping into heavy weights risks flare-ups, yet skipping workouts means lost muscle and even less energy.
Foundations removes the guesswork with short, beginner-friendly sessions, joint-safe progressions, and guidance from Dr Stacy Sims. In 12 weeks you'll move pain-free, feel stronger, and finally see steady progress.

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 new to lifting who want clear step by step guidance
Anyone completely new to training or returning after a long break
Women seeking a gentle ramp that respects joints and past aches
Learners who trust Dr Stacy Sims and want to learn about menopause and what is happening in their body alongside the physical training.
How Long Is It & Time Committment?
12 weeks total
Three workouts in weeks 1–4, four in weeks 5–12
Each session lasts about 30-45 minutes including warmup and cooldown
Video demonstrations and daily coaching notes keep every rep safe and simple
Five short lectures from Dr Sims explain the science behind your progress
Equipment Needed
Pair of adjustable or moderate weight dumbbells
Kettlebell or single heavier dumbbell for swings and carries
Resistance bands for activation and pull apart work
Sturdy bench or box for step ups and seated presses
Optional pull up bar or suspension straps for rows
All movements include easy swaps so the program fits a living room, garage, or basic gym.
Women new to lifting who want clear step by step guidance
Anyone completely new to training or returning after a long break
Women seeking a gentle ramp that respects joints and past aches
Learners who trust Dr Stacy Sims and want to learn about menopause and what is happening in their body alongside the physical training.
12 weeks total
Three workouts in weeks 1–4, four in weeks 5–12
Each session lasts about 30-45 minutes including warmup and cooldown
Video demonstrations and daily coaching notes keep every rep safe and simple
Five short lectures from Dr Sims explain the science behind your progress
Pair of adjustable or moderate weight dumbbells
Kettlebell or single heavier dumbbell for swings and carries
Resistance bands for activation and pull apart work
Sturdy bench or box for step ups and seated presses
Optional pull up bar or suspension straps for rows
All movements include easy swaps so the program fits a living room, garage, or basic gym.
Introducing
Foundations - $199
Foundations is a 12-week strength plan co-created with Dr Stacy Sims for women who are new to lifting or coming back after a break. Short, progressive workouts build skill and confidence while respecting busy schedules and hormone shifts.
3 workouts a week from home at first, moving to 4 times per week by week 5 - Each one about 40 minutes and designed to teach solid form and gradual load
Follow clear demo videos, warmups, and daily notes from our coaching team so every rep feels safe and simple
Study lessons from Dr Sims that explain how each phase supports female physiology for better gains and recovery
Private Facebook group with coaches and like‑minded women for daily support and accountability
Graduate in 12 weeks ready for Take Off or Flight, our follow‑on program, with progress you can see and energy you can feel
Let customers speak for us
FAQ
What equipment is required?
Pair of adjustable or moderate weight dumbbells
Kettlebell or single heavier dumbbell for swings and carries
Resistance bands for activation and pull apart work
Sturdy bench or box for step ups and seated presses
Optional pull up bar or suspension straps for rows
All movements include easy swaps so the program fits a living room, garage, or basic gym.
How long are the workouts?
On average the workouts take about 30-45 minutes!
Can I join from anywhere?
Yes, any women from anywhere can join!
Do I get the program forever?
We guarantee access for at least a year after purchase.