In this post I’m going to be taking you through Stacy Sims Power Happens workout. A look inside a Stacy Sims workout program as my original Power Happens review looked at the intermediate program from Stacy Sims and Hailey Happens. That post was really well received, so I thought it would be interesting to take you a little bit deeper inside the program.
I’ve now moved on to the advanced version of the Stacy Sims workout program, so I wanted to film a week of training to show you exactly what the workouts look like.
This isn’t just theory or a written program – this is what the training actually involves when you’re following Power Happens week to week. You can read on or the video version is below.
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Training on the Power Happens Advanced Program
The advanced version of Power Happens follows a five-day training split.
Now I’ll be honest, fitting five structured workouts into the week can be a challenge. Especially during winter when I live in the mountains and still want to spend time snowboarding as well.
So my aim this week was to try and hit as many of the sessions as possible and show you how the program works in real life.
If I miss anything, it’s usually the cardio sessions rather than the strength sessions. But I’ll try and show you a bit of everything so you can see what to expect if you’re considering the program.
What the Workouts Look Like Inside the App
One thing I really like about the Power Happens app is how clearly everything is laid out.
You can see your full workout calendar, track previous sessions, and easily click into each workout.
Each exercise includes:
- A demonstration video
- Rep ranges and sets
- Built-in timers
- The option to substitute exercises if you don’t have the equipment
The only small downside is that if you substitute an exercise, it doesn’t automatically save the change for the following week. So you just need to remember to switch it again.
But overall the app is really easy to use and it makes following the Stacy Sims workout program incredibly straightforward.
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Strength Training Sessions
The advanced plan includes three to four strength workouts per week depending where you are in the 12 week program which is phased. This first block is 2 x full body workouts and 1 upper body session.
The first block of the program focuses on hypertrophy training, which is essentially muscle-building work.
For example, one of the sessions used agonist supersets with descending reps.
That means pairing exercises for opposing muscle groups and performing them back-to-back before resting.
An example from the workout:
- Assisted chin-ups paired with barbell overhead press
- Dumbbell walking lunges paired with hamstring curls
- Barbell back squats paired with hip thrusts
What’s interesting is that the workout structure is quite different from how I would naturally train.
Normally you might start with the big compound lifts like squats or deadlifts.
But in this program you begin with higher-rep smaller muscle group work first and then move toward the bigger lifts later in the session.
As a coach myself, I really enjoyed this element of the programming because it’s quite technical and it exposes you to training methods you might not normally use.
Training at Home vs the Gym
The Power Happens program is really designed with a gym environment in mind.
You can absolutely follow it at home – I do – but you will need to adapt some exercises depending on the equipment you have.
For example:
- I replaced machine-assisted pull-ups with resistance band assistance
- I swapped trap-bar deadlifts for regular barbell deadlifts
- I used a hack squat instead of a leg press
The key is having access to enough weight to challenge yourself properly.
Because one of the main principles behind the Stacy Sims workout program is lifting heavy enough to stimulate strength and muscle development.
HIIT and Sprint Interval Training
Alongside the strength sessions, the advanced program also includes HIIT and sprint interval training (SIT).
One example workout involved:
- A full dynamic warm-up including bounding and mobility
- Two minutes of cardio
- Thruster movements and squat variations
- A short recovery period
- Repeating the circuit for four rounds
These sessions only last around 15 minutes, but they are intense.
And that’s really the point.
High-intensity interval training is designed to push your cardiovascular fitness and create a powerful stimulus in a short amount of time.
I’ll admit that these are the sessions I tend to avoid if I’m feeling tired or recovering from illness, but when I do them consistently I definitely notice improvements in my fitness.
Why HIIT Is Included in the Power Happens Program
There’s actually a very specific reason why Stacy Sims includes sprint and HIIT training in this program.
Recent research shows that high-intensity intervals can be particularly effective for reducing visceral fat, especially in peri- and post-menopausal women.
This 2016 study found ‘With no concomitant caloric restriction, an HIIT program in postmenopausal women with T2D (twice a week for 16 weeks) appeared to be more effective for reducing central obesity“
So although my personal preference is often low-intensity steady-state cardio (like walking with a weighted vest), the goal of this program was to push me outside my comfort zone.
And that’s exactly what these sessions do.
Upper Body and Full Body Strength Workouts
Another workout in the week focused heavily on upper body training.
That session included supersets such as:
- Chest fly paired with reverse fly
- Pullovers
- Lateral raises with bench press
- Bent-over rows
The program typically uses three rounds per superset, with around 90 seconds to two minutes rest between sets.
There’s also another full-body strength session in the week that includes movements like:
- Incline dumbbell chest press
- Seated cable rows
- Deadlifts
- Lat pulldowns
- Dumbbell overhead press
Again, the emphasis is on structured progressive training, not random workouts.
The Structure of the 12-Week Program
The Power Happens program runs for 12 weeks, divided into four training blocks.
Each block changes the training stimulus slightly so that you continue progressing.
That’s where the more scientific programming really comes into play.
The goal is to:
- Build muscle
- Maintain strength during midlife
- Improve fitness
- Support long-term metabolic health
This kind of progressive overload is exactly what helps women maintain muscle mass as we move through our 40s and beyond.
My Overall Thoughts So Far
Having now tested both the intermediate and advanced versions, I can honestly say that Power Happens is one of the best programs I’ve tried for midlife women.
It’s created by women who specialise in researching training and nutrition for this stage of life.
And the programming is detailed enough that it’s also helping me improve as a coach.
I’ll be doing a full Power Happens advanced review soon where I compare it directly with the intermediate version.
But from what I’ve experienced so far, it’s definitely one of the most effective Stacy Sims workout programs available.
Is the Power Happens Program Worth It?
The program is definitely an investment.
But one of the advantages is that once you buy it, you can repeat the 12-week cycle as many times as you like, and you keep access to the app.
Personally, I’ll absolutely be running through it again.
Even if you only complete the three strength sessions each week, I still think you’ll see significant improvements.
Final Thoughts
If you’re curious about the Power Happens program, I hope this has given you a better idea of what the training actually looks like.
I’ll also be sharing a full advanced review soon, comparing it with the intermediate program I previously tested.
If you’ve been thinking about trying the Stacy Sims workout program, this should hopefully give you a clearer picture of whether it’s right for you.
Don’t forget that if you do decide to invest in the program, use my exclusive discount code to get an amazing 20% off which the team at Hailey Happens kindle gave to my audience.
Use code AFF_EMMA20 at checkout to get 20% off.
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