Empower by Dottir provides science-backed training protocols specifically designed for Peri- and Postmenopausal women.

Built by women, for women, Empower by Dottir delivers training protocols developed in collaboration with leading experts in the field, tailored to accommodate the changing physiology of the female peri and postmenopausal body. Heavy resistance training, high-intensity intervals training and plyometrics are the pillars of a healthy transition into menopause.

What’s Inside the App:
Training Programs for Women in Peri- and Postmenopause
All training protocols are built around heavy resistance training for maintaining muscle mass, high-intensity intervals for cardiovascular health, and plyometrics to combat osteoporosis.
• Empower Take Off: Our flagship training program created in collaboration with female physiology expert Dr. Stacy Sims. Includes educational video content from Dr. Sims.
• Empower Flight: A progressive training program, built with insights from Dr. Stacy Sims.
• Empower Foundations: A beginner-friendly program, created with support from Dr. Stacy Sims. Includes educational video content.
• Empower On-The-Go: Designed for training with minimal or no equipment, ideal for travel or home workouts.
• Empower Globo: Developed to fit the equipment available at commercial fitness facilities.

In development:
• Pregnancy and postpartum training programs designed in partnership with coach Brianna Battles.

Expert-Led & Research-Informed
All programs are built on the latest research in women’s health and strength training science, developed in collaboration with experts in female physiology.

What you will get access to
• Community Access: Join a dedicated Facebook group to connect with other members, ask questions, and engage with coaches for ongoing support.
• Live Q&A Sessions: Join scheduled video sessions with coaches to receive guidance and get your questions answered.
• Educational Videos: Informative sessions covering topics like nutrition and menopause–giving you the knowledge and tools to make informed decisions every step of the way.
Flexible & Easy to Use
• Versatile Training Protocols: Whether you're at home, in a commercial gym, or a CrossFit box—there's a plan that fits your space and setup.
• Clear Demonstration Videos: Every movement comes with expert-led demos and coaching cues to ensure you're moving with confidence.
• Flexible Workout Options: Access workouts designed for minimal or no equipment—ideal for travel, busy days, or training anywhere.
• Intuitive Calendar: Easily schedule your workouts and track your progress all in one place.

Holistic Support
• Educational Content: Learn the fundamentals of strength, recovery, and performance—so you understand why you're doing what you're doing.
• Breathwork & Mobility Sessions: Guided practices to support your nervous system, reduce stress, and enhance overall movement quality.
• Built-In Recovery: Deload weeks are thoughtfully programmed to give your body the time it needs to recover, adapt, and come back stronger.

Personal Progress Tracking
• Log workouts and track milestones
• Log Body Metrics
• Stay consistent with an integrated calendar

Empower is for every woman who wants to train with purpose and own her strength. Whether you’re training for increased energy, performance, or longevity, this is your space to grow stronger, smarter, and more empowered — on your terms.