Walk Into January Stronger Than Ever.
100 Strong is 100 days of showing up for yourself, with a community of women who start together and finish together. Coached by Annie and Katrin. Built on female-specific science.
Backed by the 100 Day Guarantee.
Motivation isn't your problem
You want it every year and you know how to work hard. But for some reason all of us end up starting over in January and go 0 to 100. We end up burning out and back to square one by December. Here's how 100 Strong will do it different:
100 days to prove to yourself you can do it
100 Strong is a 100-day strength cohort that runs September 7 to December 15. Every woman in it follows her own Empower program, checks one box a day, and works toward the same Day 100.
It's an accountability group. Annie and Katrin open it live on kickoff week and coach in the group through all 100 days. You post your tracker and watch a hundred others fill in next to yours.
Women who stopped starting over
Verified reviews from women training with Empower programs.
"Best training program"
"This is the best training program I have been part of since I stopped competing in sports. The program is both challenging and motivating, helping me build strength, confidence, and consistency."
"A game-changer for women at every stage of life"
"I have noticed a real increase in my strength, and as someone navigating perimenopause, I am genuinely proud that I can complete every workout and find myself looking forward to the next one."
"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 have always found heavy lifting boring but now I look forward to every practice."
Keep your streak going one box at a time
Every day, you do ONE thing for your strong body and check the box. Any one of these checks today's box:
Do your Empower workout
Follow your program. Strength, with plyometrics and sprints all mixed in.
Recovery counts
A walk, mobility, breathwork, or an early night. Recovery counts.
Hit one non-negotiable
No time to train? Hit your protein target, your steps, or your sleep.
Wednesday was a zero. The streak is still alive, because Thursday wasn't. Two zeros in a row is the only thing that breaks it.
Miss a day? Your streak survives.
This is not an all or nothing challenge. Nobody starts over from Day 1 because Tuesday fell apart. The only rule is never two zeros in a row: get back up the next day and you're still in it.
The app plans it. You just show up.
Your cohort spot comes with 100 days of the Empower app, and it does the thinking for you. Every workout is built and waiting: guided reps and rest, timers, demo videos for every movement, and one-tap logging. Busy week? Move a training day or swap a movement without breaking your program. Here's the week it hands you:
Strength, plyo & sprints
The backbone of every week, following your Empower program.
Recovery
Mobility, walking, breathwork. Named and coached, not an afterthought.
Full rest
Intentional rest still counts as showing up. You check the box by honoring it.
What your 100 days look like
Every phase has a focus, and every milestone gets celebrated in the cohort.
You start. Together.
Kickoff call, first lifts, first sprints, first jumps. Expect new energy, good soreness, and 25 checked boxes by the first group check-in.
It starts to compound
Training stops being a decision. Expect heavier weights, a steady rhythm, and less thinking about it by the Day 50 group check-in.
Life tests it. It holds.
Short days and a full calendar push back on your goals. Expect the never-two-zeros rule to carry you to the Day 75 group check-in.
You finish. Together.
Holidays hit and you train anyway. Expect 100 checked boxes, a habit that holds, and a January you don't start over on December 15.
Everyone else starts over. You don't.
While the resolution crowd starts from zero, you walk into January with a 100-day track record, a strength habit that survived the holidays, and proof that you keep your word to yourself.
Everything included in your spot
For less than a $1 a day, you get all of this in our Strong 100 cohort:
The private 100 Strong cohort
Check in, post trackers, and finish with the same women you started with.
Coached by Annie and Katrin
A live kickoff call in launch week, then coaching and presence in the group for all 100 days.
Coach milestone check-ins
Group check-ins at Day 25, 50, 75, and 100, so nobody quietly falls off.
100 days of full Empower access
Your training engine, personalized to your life stage.
Programming built with Sims & Battles
Female physiology science for midlife, pregnancy, and postpartum, written into the training itself.
Select Dr. Stacy Sims lectures
A curated set unlocked for your 100 days: bone, protein, recovery, and training in perimenopause.
Your coaches, and the science behind the programs
Annie & Katrin
Two of the most accomplished athletes in functional fitness. They open the cohort live on kickoff week, coach through it, and show up in the group for all 100 days.
Dr. Stacy Sims
World-renowned expert in female physiology. The midlife training is built on her protocols, and her lectures on bone, protein, recovery, and perimenopause are unlocked for your 100 days.
Brianna Battles
Founder of Pregnancy & Postpartum Athleticism. The pregnancy and postpartum programming is built on her methodology, so you train for the stage you're in.
Who this is for. And who it isn't.
This is for you if:
- You're tired of starting over every January and want this to be the last Day 1 you ever need.
- You're in perimenopause or menopause, pregnant, or postpartum and want training actually built for it.
- You know how to work hard. What you've been missing is the right structure.
- You can commit to one thing a day. Not perfection, one thing.
- You want coaches and a group around you, not another app you open twice and forget.
This is not for you if:
- You want a 30-day shred or a quick fix. This builds something that lasts, and that takes 100 days.
- You're looking for a punishment challenge or a "get your body back" plan. We don't sell shame.
- You won't do one thing a day. The cohort works because everyone shows up.
- You'd rather wait for January. You can. The loop will be there waiting too.
They decided. Then it worked.
"Pleasantly surprised"
"I'm a former CrossFitter. An injury and then perimenopause completely sidetracked me for the last two years. The workouts are completely manageable AND I feel like I had a good workout without completely breaking my body."
"Everything I needed"
"I have been following Dr. Sims for awhile and really trust her work. The additional educational videos and insights regarding proper training and nutrition after menopause have really helped me dial it all in."
"Everything is all clicking"
"The workouts are well planned and flow well. I feel like I'm getting a lot stronger and more fit. What has really been great is all the education that is presented with the workouts."
Commit to 100 days
Backed by the 100 Day Guarantee.
Doors close Friday, September 11
Guarantee
The 100 Strong Guarantee
Show up for the full 100 days and check your boxes. If you reach Day 100 and don't believe it was worth what you paid, email us and we'll refund every dollar. You keep the strength, the habits, and everything you learned. The only way this costs you anything is if you quit.
Everything else you're wondering
When does it start?
Enrollment is open now. Day 1 is Monday, September 7, and doors close Friday, September 11 so the whole cohort starts together. Day 100 lands on December 15, right before the holidays.
Who actually coaches the cohort?
Annie and Katrin, along with Empower coaches, inside the private group. Dr. Stacy Sims and Brianna Battles are not in the group. They helped build the programming, and Stacy's lectures are included, so their science is in the training itself.
What if I miss a day?
The streak isn't over. The only rule is never two zeros in a row. This is 100 days of showing up, not 100 perfect days. Getting back up the next day is the entire skill we're building.
What program will I actually follow?
Your Cohort spot includes 100 days of full Empower access, and Find My Program matches you to the right training for your life stage and experience: perimenopause, pregnancy, postpartum, beginner, or returning athlete.
I'm a beginner. Is this too much?
No. Showing up looks different every day, and every day still counts. Training days follow a program matched to your level, recovery days are walks and breathwork, and a life-happened day can be as simple as hitting your protein target. You build the habit at your pace, with a group around you.
I'm pregnant or postpartum. Can I join?
Yes. Empower's pregnancy and postpartum programs are built on Brianna Battles' methodology, so you train for the stage you're in, and you do the 100 days with the same cohort as everyone else.
How does the guarantee work?
Show up for the full 100 days and check your boxes. If you reach Day 100 and don't believe it was worth what you paid, email us and we'll refund every dollar.
What happens after Day 100?
You graduate on December 15, already locked in while everyone else is drafting resolutions. If you want to keep training with Empower, we'll have options waiting for you at graduation.
Is there a free version?
Yes. Anyone can join the free challenge, get the printable tracker, and do the 100 days on their own terms. The Cohort adds the training programs, the coaching, and the group so you're not doing it alone.
Day 100 is December 15.
Who do you want to be by then?
Don't start over in January. Start now, with a cohort that finishes together.