⭐⭐⭐⭐⭐ 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.

Start the Program Today

"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.

Why Foundations?

Gentle Entry Point

Foundations is your space to rebuild with care - whether you’ve never strength trained before or are coming back after time off.

Science in Slow Motion

We’ve broken down Empower’s pillars into accessible, beginner-friendly progressions - giving your body time to learn, respond, and get stronger safely.

Watch, Learn, Feel Supported

Includes 5 foundational menopause lectures from Dr. Stacy Sims so you understand the why behind every move and every change in your body.

From Foundations to Flight

When the 12 weeks are up, we’ll guide you into the next phase with 1 free month of Flight to continue on with the Empower journey you started.

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.

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.

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.

Weekly training blueprint

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

Step‑by‑step coaching

Follow clear demo videos, warmups, and daily notes from our coaching team so every rep feels safe and simple

Science you can trust

Study lessons from Dr Sims that explain how each phase supports female physiology for better gains and recovery

Built‑in community

Private Facebook group with coaches and like‑minded women for daily support and accountability

Momentum that lasts

Graduate in 12 weeks ready for Take Off or Flight, our follow‑on program, with progress you can see and energy you can feel

FAQ

Our customer support is available Monday to Friday: 8am-5:00pm.Average answer time: 24h