If you’ve ever searched for a Stacy Sims workout plan, you’ll already know her whole philosophy is about training women differently. Her famous motto is “women are not small men” — and as someone in my 40s navigating both midlife and PCOS, that message really hits home.
I recently tried out the Power Happens programme, which Stacy created alongside Hailey Happens. In this post I’m going to share what the programme includes, how it works, my honest experience, and whether it’s worth your time and money.
And just so you know — this isn’t sponsored. I paid for it myself so I could give you a completely real review, from the perspective of a health and fitness coach who’s also living through the same hormonal and lifestyle challenges as many of you. I do however use affiliate links and they very kindly gave me an exclusive discount code just for you.
Use code AFF_EMMA20 at checkout to get 20% off.
Using my affiliate code means I just get a small comission at no extra cost to you and this just helps support my work. I appreciate your support.
You can watch the video version below or read on.
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Who is Stacy Sims?
If you’re new to Stacy Sims, here’s why her work is such a big deal in the fitness world.
She’s an exercise physiologist and nutrition scientist, author of ROAR and Next Level, and she’s been leading the way in research on women’s health and performance. For decades, most exercise science was based on studies done on young college-age male athletes. Women were considered “too complex” because of hormone fluctuations, so we were often excluded.
Stacy’s been at the forefront of changing that. Her message is clear: women need training and nutrition that supports our physiology, especially as hormones shift through perimenopause and menopause.
So when you hear about a Stacy Sims workout plan, it’s not just a set of exercises — it’s a whole philosophy of helping women train smarter, stay strong, and thrive through every stage of life.
Why Power Training Matters for Women
Most women’s workout plans are cardio-heavy or focused on weight loss. But the Power Happens programme flips that on its head.
As we move through our 40s and beyond, we don’t just lose strength — we lose power. Power is our ability to move quickly, jump, sprint, and react. And losing it impacts more than just how athletic we feel.
Here’s why power training matters so much:
- It helps maintain bone density and reduces osteoporosis risk.
- It preserves lean muscle, which supports metabolism.
- It trains fast-twitch fibres, keeping us agile and less injury-prone.
- It feels empowering to lift heavy and move explosively!
This is exactly what Stacy Sims’ research has been pointing to for years: women in peri and post-menopause need strength and power training if we want to feel our best long-term.
Inside the Power Happens Programme
So what’s actually included in the Power Happens programme?
- Length: It’s a 12-week periodised training plan, broken into 3-week blocks so you’re always progressing.
- Frequency: Depending on your level, it can be up to 5 sessions per week. My intermediate plan included 3 full-body strength days plus cardio conditioning sessions (HIIT, SIT or LISS). There are also mobility and core sessions included too with both 30 and 60 minute formats. I tried to do the 60 min sessions but the 30 min workouts where great for when you are shorter on time but still want to move.
- Levels: There are beginner, intermediate, and advanced tracks. I went for Intermediate 1 because it fit better with my lifestyle and training history.
- Equipment: Ideally suited for the gym or a very well-equipped home gym. (I have a home setup and could adapt some exercises, but substitutions are provided in the app.)
- Structure: Full-body lifts like squats, deadlifts, presses → moving into explosive power work later in the programme. Conditioning sessions add short, sharp cardio blocks that really challenge your fitness.
- App support: The app is slick and easy to use — videos, timers, rep/weight tracking, and progression notes are all built in.
I loved that it wasn’t just a random collection of workouts. It’s a progressive, science-backed plan designed with women in mind.
My Experience with the Programme
So how did I get on?
As someone who already trains regularly, I still found the intermediate plan challenging. I aimed for 5 sessions a week, but realistically hit 3–4 most weeks (because, you know, life happens). And that’s okay — the plan has enough flexibility that missing the odd session doesn’t derail your progress.
The strength blocks pushed me to lift heavier than I’d been doing, while the sprint interval training was honestly tough but so effective. I hadn’t done much cardio for a while due to managing my PCOS symptoms, so this gave me a real boost in fitness levels.
By the end of the 12 weeks:
- I felt noticeably stronger and more toned, especially in my upper body.
- I dropped around 4 lbs — not a huge shift, but with PCOS that’s significant.
- I hit a new PB: 110 kg hip thrusts (proud moment!).
- My energy and resilience felt better than they had in years.
Pros & Cons of Power Happens
Pros:
- Backed by Stacy Sims’ research and expertise.
- Progressive, structured, and designed specifically for women.
- Mix of strength, power, and conditioning.
- Excellent app with tracking and demos.
- Ongoing monthly Q&As with Stacy and Hailey.
- Facebook support group for community and questions
Cons:
- Equipment-heavy — best for those with gym access.
- Can feel technical or intimidating if you’re brand new.
- Not a “weight loss” plan — focus is on performance, strength, and longevity.
Who is the Stacy Sims Workout Plan Best For?
I’d recommend the Power Happens programme for:
- Women 35+ looking to train smarter, not just harder.
- Anyone in peri or post-menopause wanting to maintain strength and energy.
- Intermediate to advanced lifters who want a ready-to-follow plan and are ready to push themselves
If you’re a beginner, there is a starter version — but you may prefer to begin with Stacy’s books ROAR or Next Level before diving into this more technical programme.
Final Verdict
Overall, I think the Stacy Sims workout plan — Power Happens — is one of the best structured programmes I’ve tested. It’s empowering, challenging, and built on solid science that actually considers women’s needs.
Yes, it’s an investment (around $200), but you can cycle through it multiple times and continue to benefit from the live calls and support. For me, it’s been a game changer in how I feel — fitter, stronger, and more resilient in midlife.
If you’re curious to try it, I’ve included my affiliate link and discount code below so you can check it out for yourself.
use my code AFF_EMMA20 to get 20% off
Because at the end of the day, it’s not just about shrinking our bodies — it’s about building strength, confidence, and longevity. And that’s exactly what this plan delivers.
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