If you’ve been trying to decide between the Power Happens intermediate or advanced program by Stacy Sims and Hailey Happens, this is the post I wish I had before I started in this review.
Because I’ve now completed both… and I’ll be honest — one of them was a lot harder to stick to than I expected. You can see my review of the intermediate program HERE and then what it was like to do a week inside the Advanced Program HERE
So if you’re sat there wondering “which one should I go for?” — I’m going to break it down in a really honest, real-life way to help you make the right decision for you.
And if you’re already leaning towards giving it a go, I do have a 20% discount you can use here:
👉 Power Happens Program
💥 Use code AFF_EMMA20 at checkout to get 20% off
You can continue reading or watch the YouTube version below
What Is the Power Happens Program?
Very quickly, if you’re new to it , the Power Happens program is a 12-week training plan designed specifically for women, particularly those of us in our 40s and beyond.
It’s built around strength and power training, not endless cardio, and the goal isn’t just weight loss. It’s about maintaining muscle, supporting your metabolism, improving your energy, and ultimately helping you stay strong and capable as you age.
The program runs in progressive blocks, changing every few weeks so your body keeps adapting.
And I will say, the level of detail in the programming is far more advanced than most plans I’ve tried before.
The Real Difference Between Intermediate and Advanced
On paper, the difference between the two programs looks quite simple and a lot of that is within the time commitment. But also the training methods used are a lot more advanced and challenging in the advanced program.
The intermediate program is built around three full-body strength sessions each week, with the option to add in some cardio sessions — whether that’s low-intensity steady state (LISS), High Intensity Interval Training (HIIT), or sprint intervals (SIT). It gives you flexibility and usually sits somewhere between three to five workouts per week. There is also a mobility and core session the is added onto one of the cardio sessions.
- 3 x Full Body Strength
- 1 x HIIT or LISS
- 1 x HIIT or SIT
The advanced program, on the other hand, is a full six-day training split. You’re doing two upper body sessions, two lower body sessions, and two high-intensity cardio sessions every single week.
And this is where things start to feel very different in real life.
- 2 x Upper Body
- 2 x Lower Body
- 2 x HIIT or SIT
My Experience of the Advanced Program (And Why It Surprised Me)
I went into the advanced program thinking, “This will be a step up ..I’m ready for it.”
But what I didn’t fully appreciate was just how much of a jump it is, not just physically, but in terms of time, recovery, and overall life load.
Six sessions a week is a lot. And that’s coming from me, someone who trains regularly and works in fitness.
I did this program through winter, which for me also means snowboarding, coaching, running a business… and honestly, I found it really hard to keep up.
Even with the option to shorten workouts, I was often squeezing things in, cutting sessions down, or missing the cardio altogether just to stay on top of everything else. You do have the option in the app to select a 30-40 minute workout or a 60 minute workout. The shorter workouts just remove some of the accesory exercises and reduce the rest times to help you fit it all in.
And this is where I think a lot of women will struggle, not because the program isn’t good, but because it’s not always realistic for already very busy women.
The Bit No One Talks About: Sustainability
This is the biggest takeaway I had from doing both programs.
The advanced plan uses an upper/lower split, which in theory is great, but in practice, if you miss a session, it throws things off quite quickly. You can end up missing entire muscle groups or key parts of the programming.
Whereas with the intermediate program, because it’s full-body training, you’re hitting everything more regularly. So even if life gets in the way (which it always does), you’re still covering your bases.
And for me, that made a huge difference.
👉 If you’re thinking about trying the program, this is exactly why I’d recommend starting here:
👉 Power Happens Program
💥 Use code AFF_EMMA20 at checkout to get 20% off
Recovery, Energy and Real Life
The advanced program is intense, as it should be, it’s an advanced program afterall. But with that comes a much higher demand on your body.
You need to be dialled in with your nutrition, your sleep, and your recovery.
And I’ll be honest, I hit a point where I felt completely depleted. Not sore in a good way, just… drained.
I actually had to take a full week off at one point because my energy just wasn’t there.
Now, to be fair, I was also in a calorie deficit at the time, which didn’t help. But that’s also real life. Many women in midlife are trying to lose fat, manage hormones, juggle stress and all of that matters.
This is why I always say: just because something is more advanced doesn’t mean it’s better for you.
Why I Still Love the Intermediate Program
When I look back at the intermediate program, it just fits.
It’s structured, it’s effective, and it’s actually doable.
You’ve got three solid strength sessions each week, and then the option to layer in cardio depending on your time, energy, and goals. You can push when you want to, but you’re not forced into it.
And most importantly, it’s something you can stay consistent with.
Because at this stage of life, consistency is everything.
When I ran through the intermediate program, I felt stronger, leaner, and more energised without feeling like I was constantly chasing my tail trying to keep up or feeling completely depleted.
I also found that some of the workouts in the advanced program are designed to take you to your absolute maximum, and thats a stimulus that will help you see growth, However for me it at times left my body feeling completely depleted.
Who Should Choose Which?
If I’m being really honest, for the majority of women I work with and probably for you reading this the intermediate program is more than enough.
It gives you everything you need to build strength, support your metabolism, and feel good in your body, without overwhelming your schedule or your recovery.
The advanced program absolutely has its place. If you’re someone who has the time, the energy, and the desire to really push your training, or you’re working towards something more performance-based, then it can be a great challenge.
But it does require commitment. A lot of it.
My Final Recommendation
If you’re unsure, don’t overthink it.
Start with the intermediate.
You can always progress later. But starting too hard and burning out is far more common than starting “too easy.”
And ultimately, the best program is the one you can actually stick to.
Ready to Try It?
If you do want to give the Power Happens program a go, I do have an exclusive discount you can use:
👉 Power Happens Program
💥 Use code AFF_EMMA20 at checkout to get 20% off
If you’ve tried either version, I’d genuinely love to hear your experience — drop me a comment below 💗
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