Helping Neurodivergent People Build Strength Without Sensory Overload, Gym Anxiety or Burnout
I'm Rhiannon: autistic, ADHD, competitive strongwoman and personal trainer. I coach neurodivergent and anxious adults online, with programmes built around how your brain actually works.
TEDx Speaker | Featured in The Guardian, ITV plus featured and written for Fitpro | 2.6M YouTube Views with Joe Fazer
What Makes Not So Typical Fitness Different?
Not So Typical Fitness is an online, neuroinclusive and weight-neutral fitness business for autistic, ADHD and anxious adults. It was founded by Rhiannon Cooper, a CIMSPA-registered personal trainer and TEDx speaker who is neurodivergent herself. It offers online personal training, the Movement Menus, the Sensory-Safe Strength System and free resources, all designed around sensory needs, executive function and energy levels rather than willpower.
You Don't Need to Be Smaller to Be Worthy
As seen at TEDxWolverhampton
Rhiannon took the fitness industry's favourite lie to the TEDx stage. Nine minutes on worth, strength, and why you don't have to shrink to belong.
The Not So Typical Approach
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Sensory-Aware Training
Movements, equipment and training environments chosen to prevent overwhelm, not cause it, with sensory-friendly modifications built into every plan.
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Executive Function Support
Flexible scheduling, clear step-by-step guidance, and accountability systems that work with ADHD and autistic brains. Learn how to create routines that actually stick.
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Burnout Prevention
Gradual, sustainable habits that respect your nervous system. Pushing through burnout doesn't build strength; it damages your relationship with exercise.
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Embracing Your Strengths
Focus on what your neurotype brings to fitness, rather than forcing neurotypical approaches. My neurodivergence directly shapes how I design programs.
Find Your Starting Point
Wherever you are right now, there's a way in. There's no pressure to jump straight to the biggest step.
Start here
Gym Anxiety Toolkit
Free
For when the gym, or exercise at all, feels like too much right now.
- Sensory preparation checklist
- Quiet time planner
- Encouragement tracker
- Weekly emails with neurodivergent fitness strategies
Go it alone
Sensory-Safe Strength System
£27 one-off
For when you're ready for a complete 8-week plan you can follow on your own.
- 8-week zero-decision strength programme
- Sensory strategies and word-for-word gym scripts
- Home workout alternatives
- 60-day money-back guarantee
Low decision
The Movement Menu
£99 / month
For the days when planning a workout feels impossible.
- Answer 3 questions, get 1 workout
- 10, 20 and 30-minute menus matched to your energy
- Video demos in the app
- Direct messaging with me
Most support
Full Online Coaching
£199 / month
A bespoke programme and a coach in your corner.
- A programme built for your brain, goals and space
- Weekly or fortnightly check-ins
- Messaging and executive function support
- Month-to-month, pause when you need to
Can't decide? Start with the free toolkit, or book a free discovery call and we'll work it out together.
What Clients Say
Real messages from people who were exactly where you are now.
All names are hidden to protect the privacy of my clients and community.
I've had so much of professionals not listening or understanding in other areas of life. I'm sure many other neurodivergent people will relate to how exhausting and upsetting it is. So pleased I am having a brilliant and validating experience with exercise after finding you!
Rhiannon just gets how my brain works and is the first personal trainer to listen to my worries when it comes to my health conditions. Other PTs pushed me too far and dismissed my physical health conditions leading to injury. I don't worry about this with Rhiannon and my strength and confidence is building every session!
Rhiannon I just have to tell you this! I asked a girl how many sets she had left!! And she was still using the machine and said she was going to be a while so I went into the main section and used the one there instead! I did itttt
I was still too scared. I wanted to but I couldn't quite get there. Finding Rhiannon just pushed me the last few steps and even though it's very early days I'm actually looking forward to the future for the first time in a long time.
This morning I walked into the gym and did a workout for the first time ever, and it's thanks to you.
Rhiannon's advice and support has absolutely changed my life for one!
Hi, I'm Rhiannon
I'm a CIMSPA-registered personal trainer and competitive strongwoman, and I'm autistic and ADHD. I know what it's like when fitness spaces feel like they weren't built for you, because for years, they weren't built for me.
I founded Not So Typical Fitness because I needed it myself. After years of forcing my brain into neurotypical fitness approaches and burning out again and again, I realised the problem wasn't me. It was the system.
Now I coach neurodivergent and anxious adults online, helping them build strength on their own terms. No pressure, no diet culture, no judgement. Just compassionate, sensory-aware support that actually works.
I've spoken at TEDx, written for FitPro, been featured in The Guardian, FitPro, ITV and The Sun, appeared on Joe Fazer's YouTube channel and was a participant of the UN Commission on the Status of Women as an advocate for neurodivergent inclusion in sport and fitness.
My mission: to prove that every body belongs in fitness, and to change the industry to make it true.
Common Questions
Do you offer online personal training?
Yes. All of my coaching is online. You get a personalised programme through an app, flexible check-ins by video, voice or text, and messaging support, all built around your energy, sensory needs and executive function. Full coaching is £199 a month.
Where should I start if I'm nervous about exercise?
Start with the free Gym Anxiety Toolkit. It includes a sensory preparation checklist, a quiet time planner and an encouragement tracker. When you're ready for more structure, the Sensory-Safe Strength System is an 8-week programme for £27.
Is Not So Typical Fitness weight-neutral?
Yes. There's no diet culture and no pressure to change your body size. My focus is on strength, confidence, and how movement makes you feel.
Can I work with you from outside the UK?
Yes. Everything is online, so you can join from anywhere. We'll just find check-in times that work across time zones. I have clients in Germany, USA and France currently.
Not Sure Where to Start?
Book a free, no-pressure discovery call.
We'll talk about where you are right now, and which option, if any, is right for you.