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Specifically designed for midlife women, this intelligent program will set you up to be strong and independent for decades to come.
Each Plan Includes
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12 weeks of intelligent programming
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New programming every 3-4 weeks
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Strength training combined with HIIT/SIT cardio along with core and mobility work
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Low and high rep ranges
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At home and gym workouts
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Beginner, intermediate, and advanced levels
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Progressive overload instruction videos
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User-friendly mobile app
Three Levels to Choose From
Power Happens 1.0 Beginner
This is the starting point for the Power Happens series, built for women who are new to strength training or returning after time away.
The programming opens with higher rep ranges, and there is clear intention behind that. Preparing tendons, ligaments, and the mind-muscle connection before adding heavier loads builds structural strength that lasts. It is patient programming, not passive. Over four 3-week programs, the training methods advance and the loading builds in a way your body can absorb and adapt to. You are not doing the same workout for 12 weeks. By week twelve, the form, confidence and strength you carry into the next plan will be real.
Most women continue into Beginner 2.0, carrying the strength base and movement confidence built across these 12 weeks directly into the next level of the series.
BONUS INCLUDED! Access to Power Happens group resources, previous and future Zoom Q&A sessions with Dr. Stacy Sims, and nutrition guidelines.
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12 weeks | 4 programs, 3 weeks each
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5 days/week: 3 Strength + 2 Cardio + 1 Optional Core & Mobility
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Workout length: 60 min | 30-40 min alternate available
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Equipment: Swiss ball, dumbbells or kettlebells, long and short resistance bands (bench recommended, not required)
Power Happens 2.0 Beginner
This plan builds directly on Beginner 1.0, picking up the strength foundation from that program and advancing it through new overload methods and continued loading progression. Most women come here after completing the 1.0 plan (above). Women with a solid beginner foundation from outside the series also train here effectively.
Four 3-week programs introduce trisets, antagonist and agonist supersets, and pyramid training. Each method adds a distinct layer of demand, building loading capacity and technical control across the 12 weeks. Where Beginner 1.0 built your structural foundation, this plan builds what sits on top of it. Loading increases and rep ranges continue to shift, so the demands grow in a way your body can absorb and respond to. By week 12, the technical control and loading capacity you carry forward will directly support your work in Intermediate 1.0.
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12 weeks | 4 programs, 3 weeks each
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5 days/week: 3 Strength + 2 Cardio + 1 Optional Core & Mobility
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Workout length: 60 min | 30-40 min alternate available
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Equipment: swiss ball, dumbbells or kettlebells, long and short resistance bands (bench recommended, not required)
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Power Happens 1.0 Intermediate
This plan is for women with 12+ months of solid intermediate lifting experience who are confident with the major compound movements and comfortable lifting heavier loads. It is the bridge between the Beginner series and the Advanced level, and it is where genuine max strength development begins in the Power Happens collection.
The programming focus is hypertrophy and max strength. Over four 3-week programs, the methods cycle between higher-volume and heavier-load blocks. This is a different kind of training than the Beginner series - the demands are sharper and the intent is different. The arc across the 12 weeks is deliberate, with each program building on the last and positioning your capacity for the next. By week 12 the strength ceiling you have built, and the technical control developed alongside it, will carry directly into Intermediate 2.0.
BONUS INCLUDED! Access to Power Happens group resources, previous and future Zoom Q&A sessions with Dr. Stacy Sims, and nutrition guidelines.
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12 weeks | 4 programs, 3 weeks each
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5 days/week: 3 Strength + 2 Cardio + Optional SIT Finisher + 1 Optional Mobility
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Workout length: 60 min | 30-40 min alternate available
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Equipment: Swiss ball, dumbbells or kettlebells, long and short resistance bands (bench recommended, not required)
Power Happens 2.0 Intermediate
This plan follows Intermediate 1.0, building directly on that strength base and advances the programming through more technically demanding overload methods. Most women come here after completing the 1.0 Intermediate plan.
You’ll need access to a TRX suspension trainer. It is integral to the programming in this plan, not a supplemental accessory.
Four 3-week programs work through progressively more demanding overload techniques, cycling between trisets, paired sets, and descending max strength blocks. The training in this plan asks more of your technical focus than Intermediate 1.0 does. The methods are more complex, the demands are sharper, and the arc across the 12 weeks is designed to push your capacity to the level that the next plan - Advanced 1.0 - requires.
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12 weeks | 4 programs, 3 weeks each
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5 days/week: 3 Strength + 2 Cardio + 1 Optional Core & Mobility
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Workout length: 60-70 min | 30-40 min alternate available
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Equipment: TRX suspension trainer (required), swiss ball, dumbbells or kettlebells, long and short resistance bands (bench recommended, not required)
Power Happens 1.0 Advanced
This plan is the entry point to the Advanced series, for women with at least two years of consistent progressive strength training. To train here, you need to be technically solid and fully confident with both bilateral and unilateral compound movements and used to heavy loads. Most women come here after completing Intermediate 2.0.
The structure of this plan shifts noticeably from the Intermediate series. Program 1 runs three full body strength days per week. Programs 2 through 4 move to four upper and lower body split days. This change is deliberate, increasing training frequency and specificity as your capacity builds across the 12 weeks.
The programming works through four distinct overload approaches, cycling between strength and hypertrophy demands. There is a clear arc and it builds in a specific direction.
BONUS INCLUDED! Access to Power Happens group resources, previous and future Zoom Q&A sessions with Dr. Stacy Sims, and nutrition guidelines.
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12 weeks | 4 programs, 3 weeks each
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5 days/week: 3-4 Strength (see below) + 2 Cardio + 1 Optional Core & Mobility
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Program 1 runs 3 Full Body Strength
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Programs 2-4 run 4 Upper/Lower Split Days
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Workout length: 60-70 min | 30-40 min alternate available
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Equipment: Swiss ball, dumbbells or kettlebells, long and short resistance bands (bench recommended, not required)
Power Happens 2.0 Advanced
This plan follows Advanced 1.0 and carries the series forward with four new overload methods and the same alternating structure between upper/lower split and full body programming. The demands are elevated from the Advanced 1.0 plan.
You’ll need access to a TRX suspension trainer. It is integral to the programming in this plan, not a supplemental accessory.
The alternating program structure is intentional. Programs 1 and 3 run four upper and lower body split days per week. Programs 2 and 4 return to three full body days. The structural variation keeps the stimulus changing in a way the body continues to respond to. The overload methods across the four programs are entirely new from Advanced 1.0, working across both max strength and hypertrophy demands at the highest level of the series. Each one requires the experience and technical foundation you have built across the Power Happens collection to execute well.
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12 weeks | 4 programs, 3 weeks each
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5 days/week: 3-4 Strength (see below) + 2 Cardio + 1 Optional Core & Mobility
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Programs 1 + 3 run 4 Upper/Lower Split Days
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Programs 2 + 4 run 3 Full Body Strength
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Workout length: 60-70 min | 30-40 min alternate available
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Equipment: TRX suspension trainer (required), swiss ball, dumbbells or kettlebells, long and short resistance bands (bench recommended, not required)
Power Happens Express 1.0 Intermediate/Advanced
This is the time-efficient track in the Power Happens collection. The workouts run 30-40 minutes and are built around high-value compound movements that deliver a genuine strength stimulus in a condensed session.
To train here, you need to be comfortable with all major movement patterns and confident in lifting heavy loads. This plan does not teach those foundations, it uses them.
Four 3-week programs work through max strength and low-rep strength methods, building in loading and demand progressively across the 12 weeks. The overload methods include wave loading and the 5x5 approach, selected for their ability to produce maximum strength output in a condensed training window. The compound movements used across the plan are the same high-value patterns you have been training in the Power Happens series, loaded and structured for efficiency and impact.
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12 weeks | 4 programs, 3 weeks each
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5 days/week: 3 Strength + 2 SIT Finishers + 1 Optional HIIT + 1 Optional Core & Mobility
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Workout length: 30-40 min (no alternate)
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Equipment: Swiss ball, dumbbells or kettlebells, long and short resistance bands (bench recommended, not required)
Power Happens Express 2.0 Intermediate/Advanced
This plan marks a genuine shift in training philosophy within the Power Happens collection. Speed and power are the primary training stimulus here, not strength and hypertrophy. Bone density, agility, and athletic capacity sit alongside muscle and cardiovascular fitness as the outcomes you are building toward.
The training methods in this plan are drawn from athletic performance programming, and they place demands on the body that are different in character from anything else in the series. What you have built across the Power Happens collection in terms of strength and technical foundation is precisely what makes training at this level possible.
The structure is also different from the rest of the collection. Three 4-week programs instead of three-week blocks, and the training week runs 6 days: four strength sessions, one HIIT, one SIT, and two optional core and mobility days. This is the highest training frequency in the Power Happens series.
This plan requires a pull-up bar (or TRX), slam ball and a bench. These are integral to the programming in this plan, not supplemental accessories.
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12 weeks | 3 programs, 4 weeks each
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6 days/week: 4 Strength + 1 SIT + 1 HIIT + 2 Optional Core & Mobility
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Workout length: 30-40 min (no alternate)
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Equipment: Pull-up bar or TRX (required), bench (required), slam ball (required), Swiss ball, dumbbells or kettlebells, long and short resistance bands
Equipment Needed
WORKING OUT FROM HOME
Swiss ball, dumbbells or kettlebells, small booty bands and long pull-up bands. If you are following the Power Happens 2.0 Intermediate OR Advanced plan, you will need to add a suspension trainer (TRX) to this list. Power Happens Express 2.0 requires both a pull-up bar and a bench.
WORKING OUT AT GYM
Standard gym equipment (leg press, leg extension, barbell, bench, pull-up bar, back extension, leg curl, dumbbells, EZ Bar).
Frequently Asked Questions
How do I know which plan is right for me?
If you are just beginning your lifting journey or are still working primarily with just dumbbells during the first year strength training, the beginner program is your appropriate for you.
If you have a strong and solid foundation with strength training using barbells and machines, the intermediate plan is most appropriate for you.
If you have more experience and feel confident working down in low rep ranges with advanced overload techniques, the advanced plan is suitable for you. You can also check out this blog post for a more detailed explanation of how we define ability levels. You can also switch to another plan if you find the level you selected is too easy or too hard (within a reasonable time and if you have not completed more than a few weeks of the plan you originally purchased).
How is the program set up?
The workouts are available inside the Hailey Happens Fitness app immediately after purchase. The workouts are a do-it-yourself program where you will be given your sets, reps, and instructions on the program overload methods. You will log the weights you use each week in the app. There are no follow along videos. You will have a video of each exercise, but they do not have audio instructions (only written) that accompany them.
*For instructional videos on form and technique, see the Learn To Lift series - available inside my membership.
Is there any face time with Dr. Sims?
The Beginner, Intermediate or Advanced 1.0 Plans (excluding Express) include a valuable bonus: access to resources and regular live Q&A sessions with Stacy to answer any of your questions about the program. From the day you purchase these 1.0 plans, you will also have access to all previous Q&A sessions.
How long is this program?
These workout plans are 12 weeks in duration with new workouts updated every three weeks, with the exception of Power Happens Express 2.0 which has new workouts every four weeks.
What equipment do I need for my program?
Refer to the individual plan description for the equipment required for each plan.
How long do I get access to the program?
You own this program after purchase for the duration of the Hailey Happens Fitness app.
Should I start with Power Happens 1.0 or can I start with 2.0?
We recommend you start with Power Happens 1.0 Beginner, Intermediate, or Advanced because of the structured foundation and the bonuses! You get access to resources and you will be invited to attend live Q&A sessions with Dr. Sims. You can submit your questions in advance for Dr. Sims to answer. The resources include a nutrition guide, research articles recommended by Dr. Sims, pre workout snack ideas, a Power Happens resource manual, HIIT vs. SIT guideline guide, mobility exercise cheat-sheet, and recordings from previous Q&A sessions.
"I was able to bike 26 km today with my oldest in Cape Breton, Nova Scotia. I even had enough energy that I could have kept going! I haven't done that much since having kids (been 15 years). Thank you Hailey Happens and Dr. Stacy Sims for putting together programs that help us age with strength and ability to live life more fully."
- Melanie M
"So grateful for this program and Express. My father fell out of bed last night and could not get up. Thanks to sumo deadlifts I was able to get him off the floor. Thank you Stacy Sims and Hailey Happens Fitness!"
- Sheri L
"Hi you strong amazing women! I have just finished PH Int/Ad and I want to say how grateful I am to Hailey Harper Babcock and Stacy Sims for this program! I have been here since the beginning. I had been following Stacy's work so when the PH program with Hailey popped up I thought this is it!! And it has been fantastic. What I have loved:
- the increase in upper body strength. I broke my neck in a car accident years ago and have a C6/C7 spinal fusion. I have realised how important having a strong back and shoulders is for supporting my neck. I noticed a significant increase in back and shoulder strength by the end of the program.
- the mobility and unilateral work has been incredibly eye opening and beneficial for me. I have only ever really focused on the main big movements but after too many heavy paused deads and squats without adequate recovery last year (thanks to young male coach not aware of importance of rest for perimenopause women or our tendency for joint/tendon injury) I had bad itb syndrome. Not anymore!
- the importance of fueling my body while reintroducing high intensity work. After a year of only strength training I was really missing it. This program, with Stacy's fantastic nutrition advice, has allowed me to incorporate HIIT again because I am fueling appropriately.
- this community of strong, like minded women supporting each other and lifting each other up. You inspire me so much!"
- Jillian C
"I did it! I’ve just finished Power Happens Beginner program and loved it. Thank you so much to Hailey and Stacy for championing women and providing programs and resources that promote health, strength and wellbeing for us. You are changing lives for the better. So happy to belong to this kind, encouraging, positive and inspiring community."
- Sharon B
"Loving PH Express. It feels like the PERFECT transition after completing PH. It almost like a reward after those longer PH workouts! And….now I love and crave my SIT days."
- Lisa A
"Thanks to Hailey Babcock and Dr. Stacy Sims and Power Happens for these programs! I solo backpacked in Colorado recently. Praise, Jesus, I survived...and thrived."
- Laura S