WELCOME
The Hideaway Training Hub 💛
I'm so pleased you're here.
The Hideaway Training Hub has been created to help you feel more confident, supported, and structured in your training—without the overwhelm.
Inside this hub you'll find a collection of workout plans, training guidance, and helpful resources designed to make strength training feel simple, approachable, and effective.
Whether you're completely new to the gym or have been training for years, the goal is the same: to help you build consistency, confidence, and strength through a supportive and realistic approach.
How It Works
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Choose the workout plan that best suits your schedule and goals.
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Follow the plan consistently for the full 6-week block.
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Focus on applying the training principles explained throughout this hub.
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Track your progress and celebrate your wins along the way.
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Return every 6 weeks for fresh workouts and updated resources.
A Quick Reminder
You do not need the perfect workout.
You do not need to train every day.
You do not need to leave every session exhausted.
The women who see the best results are often those who focus on the basics, stay consistent, and keep showing up—even when motivation isn't at its highest.
Small actions carried out consistently over time create incredible results.
What You'll Find Inside
💪 Structured workout plans
📚 Easy-to-understand training education
📥 Helpful downloads and resources
📈 Guidance on progressive overload and tracking progress
🌸 A supportive, no-nonsense approach to strength training
Take your time, explore the hub, and most importantly—enjoy the process.
You've got this.
Laura 💛
Her Fitness Hideaway
Choose Your Training Plan 💪
One of the biggest mistakes many women make is constantly changing workouts before they've had chance to see progress.
The best results often come from following a structured plan consistently, focusing on good technique, and gradually challenging yourself over time.
Choose the training split that best suits your schedule, lifestyle, and experience level. Once you've chosen a plan, aim to follow it for the full 6-week training block before moving on to the next update.
2 Day Full Body
Perfect for women with busy schedules who want to build strength, improve fitness, and create consistency without spending hours in the gym.
Best for:
✔ Busy lifestyles
✔ Beginners
✔ General health and fitness
✔ Building a sustainable routine
📥 Download Workout Plan
3 Day Full Body
A balanced approach that allows you to train each major muscle group multiple times throughout the week while still leaving plenty of time for recovery.
Best for:
✔ Building strength
✔ Fat loss
✔ Improving fitness
✔ Women training 3 times per week
📥 Download Workout Plan
Full Body + Upper + Lower
A great middle-ground option that combines full body training with more focused upper and lower body sessions.
Best for:
✔ Women training 3 times per week
✔ Building confidence in the gym
✔ Improving overall strength
✔ Creating a balanced routine
📥 Download Workout Plan
4 Day Upper / Lower
A more structured split that allows for increased training volume while still providing adequate recovery between sessions.
Best for:
✔ Intermediate and experienced gym-goers
✔ Building strength and muscle
✔ Women training 4 times per week
✔ Those wanting a little more variety
📥 Download Workout Plan
Not Sure Which Plan To Choose?
If you're new to strength training, start with either the 2 Day Full Body or 3 Day Full Body plan.
If you've been training consistently for a while and can comfortably commit to more sessions, the Full Body + Upper + Lower or 4 Day Upper / Lower plans may be a better fit.
Remember, the best training plan is the one you can follow consistently.
Getting Started 🌸
Starting a new training plan can feel exciting, but it can also feel a little overwhelming.
The good news is that you don't need to know everything before you begin. You simply need a plan, a willingness to learn, and the consistency to keep showing up.
How Do I Choose The Right Plan?
Start by thinking about how many days per week you can realistically commit to training.
Choose a plan that fits comfortably into your lifestyle rather than the one that looks the most impressive.
Remember, consistency will always beat perfection.
If you're unsure where to start:
✔ 2 gym sessions per week → Choose the 2 Day Full Body Plan
✔ 3 gym sessions per week → Choose the 3 Day Full Body Plan or Full Body + Upper + Lower Plan
✔ 4 gym sessions per week → Choose the 4 Day Upper / Lower Plan
How Long Should I Follow A Plan?
Each workout plan has been designed to be followed for the full 6-week training block.
Avoid changing exercises every week or jumping between different plans. Following a structured programme consistently allows you to develop technique, build strength, and track your progress more effectively.
What If I'm New To The Gym?
Everyone starts somewhere.
You do not need to lift heavy weights, know every machine, or have years of experience to begin strength training.
Focus on:
💛 Learning the exercises
💛 Practising good technique
💛 Building confidence
💛 Creating a routine
Strength and experience will come with time.
How Much Weight Should I Use?
Choose a weight that feels challenging whilst still allowing you to maintain good form throughout the set.
The final few repetitions should feel difficult, but you should still feel in control of the movement.
If a weight feels too easy, you may be ready to increase the challenge.
If your technique starts to break down, the weight is likely too heavy.
We'll cover this in more detail throughout the hub.
What If I Miss A Workout?
Life happens.
Missing one workout will not ruin your progress.
If you miss a session, simply continue with your plan as soon as you're able rather than trying to cram multiple workouts into one day.
Progress comes from what you do consistently over time, not from being perfect every week.
A Final Reminder
You don't need to be perfect.
You don't need to earn your workouts.
You don't need to compare your journey to anyone else's.
Focus on becoming a little stronger, a little more confident, and a little more consistent than you were yesterday.
Those small steps add up to big results over time. 💛
Progressive Overload 📈
If there is one training principle that drives results, it's progressive overload.
Put simply, progressive overload means gradually increasing the challenge placed on your muscles over time. This encourages your body to adapt, helping you become stronger, fitter, and more confident in your training.
Without progressive overload, your body has no reason to change.
Why Is It Important?
Following a workout plan is a great start, but if you're lifting the same weights for the same repetitions month after month, progress will eventually slow down.
Progressive overload helps ensure your training continues to challenge you and move you closer to your goals.
How Can I Apply Progressive Overload?
There are several ways to make an exercise more challenging:
✔ Increase the weight
✔ Increase the number of repetitions
✔ Improve your technique
✔ Increase your range of motion
✔ Improve control and tempo
✔ Reduce the amount of assistance required
You do not need to progress every exercise every workout.
Small improvements over time can lead to significant results.
Do I Need To Increase The Weight Every Session?
No.
Some weeks you may increase the weight.
Other weeks you may perform more repetitions with the same weight.
Sometimes progress simply means performing an exercise with better technique and more confidence.
All of these count as progress.
A Simple Example
Week 1:
10kg Dumbbell Shoulder Press
3 sets of 8 reps
Week 3:
10kg Dumbbell Shoulder Press
3 sets of 10 reps
Week 5:
12kg Dumbbell Shoulder Press
3 sets of 8 reps
Both examples demonstrate progressive overload.
Focus On The Long Term
Progress is rarely perfectly linear.
Some weeks you will feel stronger than others.
Some weeks life, stress, sleep, or illness may affect your performance.
Don't worry about being perfect.
Focus on making small improvements whenever possible and trust the process.
Remember
The goal is not to leave every workout exhausted.
The goal is to become a little stronger, a little more capable, and a little more confident over time.
Small improvements repeated consistently create remarkable results. 💛
Training Fundamentals 🏋️♀️
Understanding a few basic training principles can help you get more from your workouts and feel more confident in the gym.
Don't worry about memorising everything. As you continue training, these concepts will start to feel more natural.
Understanding Sets
A set is a group of repetitions performed without stopping.
For example:
3 sets of 10 repetitions means you would perform 10 repetitions, rest, then repeat this process three times.
The number of sets helps determine the total amount of work completed during an exercise.
Understanding Repetitions (Reps)
A repetition, or rep, is one complete movement of an exercise.
For example:
One squat = 1 repetition
Ten squats = 10 repetitions
Most workout plans use rep ranges rather than fixed numbers.
For example:
8-10 reps
This means you should aim to perform between 8 and 10 repetitions whilst maintaining good technique.
Understanding Rest Periods
Rest periods allow your muscles to recover before the next set.
As a general guide:
💛 Compound exercises (such as squats, leg press, rows and presses)
Rest 60-120 seconds
💛 Isolation exercises (such as bicep curls, tricep extensions and lateral raises)
Rest 45-90 seconds
There is no need to rush. Take enough rest to perform your next set well.
Choosing The Right Weight
Choose a weight that challenges you whilst allowing you to maintain good form.
The final few repetitions should feel difficult, but you should still feel in control of the movement.
If you could easily perform many more repetitions after finishing your set, the weight may be too light.
If your technique breaks down or you cannot complete the target repetitions safely, the weight may be too heavy.
Focus On Quality Over Quantity
Good technique should always come before heavier weights.
Moving a lighter weight well is far more beneficial than moving a heavier weight poorly.
Focus on:
✔ Control
✔ Range of motion
✔ Consistency
✔ Technique
The strength will come with time.
Trust The Process
You do not need the perfect workout, the perfect gym, or the perfect week to make progress.
Showing up consistently, applying the principles within this hub, and focusing on gradual improvement will take you much further than constantly searching for the "perfect" plan.
The basics work. Keep practising them and the results will follow. 💛
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Recovery & Consistency 💛
The most successful training journeys are not built on perfection.
They are built on consistency.
Some weeks will feel easy. Other weeks life may feel busy, stressful, or unpredictable. The key is learning how to keep moving forward, even when things don't go exactly to plan.
The Importance Of Recovery
Your body does not get stronger during your workout.
It gets stronger during recovery.
Training creates a stimulus. Recovery allows your body to adapt and become stronger over time.
This is why rest days are just as important as training days.
Recovery can be supported through:
💛 Quality sleep
💛 Good nutrition
💛 Staying hydrated
💛 Managing stress
💛 Taking appropriate rest days
Muscle Soreness
It's completely normal to experience some muscle soreness after training, especially when starting a new programme or returning after a break.
Soreness does not necessarily mean you had a better workout.
Likewise, not feeling sore does not mean your workout wasn't effective.
Focus on your overall progress rather than chasing soreness.
What If I Miss A Workout?
Life happens.
Work commitments, family responsibilities, illness, holidays, and unexpected events can all disrupt your routine.
Missing one workout will not ruin your progress.
If you miss a session:
✔ Avoid trying to "make up" multiple workouts in one day
✔ Continue with your plan as soon as possible
✔ Focus on what you can do rather than what you missed
Consistency over months matters far more than one missed session.
What If I Have A Bad Week?
Everyone has them.
A bad week does not mean you've failed.
Progress is rarely a straight line. There will be periods where motivation feels high and periods where it feels low.
The goal is not to be motivated all the time.
The goal is to keep showing up, even when motivation isn't at its highest.
Building Long-Term Consistency
Try to focus on becoming the type of person who trains regularly rather than chasing quick results.
Small actions repeated consistently create powerful changes over time.
Ask yourself:
"What is the next positive step I can take today?"
Sometimes that might be a full workout.
Sometimes it might simply be going for a walk, stretching, or getting back into your routine after time away.
Both count.
A Final Reminder
You do not need to be perfect to make progress.
You do not need to have a perfect week, month, or year.
Keep showing up.
Keep practising the basics.
Keep moving forward.
Those small actions will add up to far more than you realise. 💛
Resources & Downloads 📥
This section contains additional tools and resources designed to help you stay organised, track your progress, and get the most from your training.
Remember, these resources are here to support your journey. You do not need to use every tool available. Choose the resources that feel helpful and work best for you.
Available Resources
Progress Tracker
Track key measurements, strength improvements, personal bests, and other milestones throughout your training journey.
📥 Download Progress Tracker
Workout Log Sheet
Record the weights, repetitions, and sets completed during each workout to help monitor your progress over time.
📥 Download Workout Log Sheet
Goal Setting Worksheet
Set meaningful goals and break them down into small, manageable steps that help keep you focused and motivated.
📥 Download Goal Setting Worksheet
Exercise Substitution Guide
Helpful alternatives for common exercises if equipment is unavailable or if you need to make adjustments to suit your needs.
📥 Download Exercise Substitution Guide
Why Track Your Progress?
Many women focus only on the scales when measuring success.
However, progress can also be seen in many other ways:
💛 Lifting heavier weights
💛 Completing more repetitions
💛 Improved confidence in the gym
💛 Better energy levels
💛 Increased strength
💛 Greater consistency
💛 Improved technique
Tracking these wins can help you stay motivated and recognise just how far you've come.
More Resources Coming Soon
New resources, guides, and tools may be added over time to continue supporting your training journey.
Be sure to check back regularly for updates. 💛
Updates & Announcements ✨
Welcome to the updates area of The Hideaway Training Hub.
This section will keep you informed about new workout releases, resource updates, and any additions to the hub.
Be sure to check back regularly to make sure you're getting the most from your membership.
Current Training Block
📅 Training Block: June – July 2026
💪 Current workout plans available:
✔ 2 Day Full Body
✔ 3 Day Full Body
✔ Full Body + Upper + Lower
✔ 4 Day Upper / Lower
Latest Updates
✨ Training Hub launched
✨ Initial workout plans uploaded
✨ Training education library available
✨ Resources section now live
Coming Soon
📥 Additional tracking resources
📥 Exercise substitution guide
📥 New workout block
📥 Additional training resources
Next Workout Update
New workout plans will be uploaded every 6 weeks.
This gives you time to build confidence, develop technique, track progress, and apply the principles covered throughout the hub before moving on to a new training block.
Remember, consistency is often more powerful than constantly changing workouts.
Keep showing up, trust the process, and focus on becoming a little stronger each week. 💛
Laura
Her Fitness Hideaway