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Everything you need to walk into any gym with confidence, even if the thought makes you anxious right now
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Here's what you're about to get:
This isn't another generic "fitness tips" PDF. This is your actual roadmap for navigating the gym when you're starting from zero, or starting again after a break.
Inside the Gym Basics Beginners Guide, you'll find:
✓ Equipment decoded – What each machine does (in plain English), how to use it safely, and which ones to start with when you're new
✓ Gym etiquette explained – The unwritten rules nobody tells you, so you never have to worry about doing something "wrong"
✓ Your first workout blueprint – Exactly what to do in your first few sessions, with alternatives for every fitness level
✓ Confidence-building strategies – Tested with real people who went from "I can't do this" to making the gym their happy place
This guide works whether you're neurodivergent, dealing with gym anxiety, recovering from injury, or just tired of feeling lost and intimidated.
Who This Guide Is For
This free resource was created specifically for:
→ Autistic and ADHD adults who struggle with sensory overload, executive dysfunction, or feeling "different" at the gym
→ People with gym anxiety or low confidence who feel judged, overwhelmed, or unsure where to start
→ Beginners returning to the gym after a long time who need gentle, practical guidance without pressure or perfection
→ Anyone who's ever thought "I don't feel like I belong here" or been told to "just go to the gym" without being shown how
→ People whose therapist suggested the gym but didn't explain how to actually make it work with your brain
Generic Gym Advice Doesn't Work for Everyone
You've probably heard advice like "just go during off-peak hours" or "fake it till you make it." But that doesn't address the real barriers:
Sensory overload from bright lights, loud music, strong smells, and crowds
Executive dysfunction making it hard to plan, start, or maintain routines
Social anxiety about unwritten gym rules, being watched, or doing something "wrong"
Burnout and overwhelm from trying to force yourself into neurotypical fitness models
This toolkit addresses these specific challenges with practical, neurodivergent-friendly strategies that actually work.
What Makes This Different
Unlike generic gym advice, this Beginners Guide was created by Rhiannon Cooper, an autistic ADHD personal trainer who understands exactly what you're going through, because she's lived it too. Rhiannon is:
CIMSPA registered Level 3 Personal Trainer
Autistic and ADHD (AuDHD)
Trusted by 200+ neurodivergent clients
Featured in national newspapers
Specialising in sensory-aware fitness, mindful fitness and gym confidence building
Ready to Get Started at the Gym?
Download your free beginners guide now; no pressure, no perfection required.
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Common Questions
Is this guide really free? Yes, completely free. No hidden costs, no credit card required. Just enter your email and get instant access.
Is this suitable for complete beginners? Absolutely. This guide is designed specifically for people who are new to the gym or returning after a long break. It covers everything from equipment basics to gym etiquette.
Will this help with gym anxiety? Yes. The guide includes confidence-building strategies and explains everything clearly so you know exactly what to expect. It's particularly helpful for neurodivergent individuals and those dealing with gym anxiety.
What will I receive after signing up? You'll get immediate access to the complete Gym Basics Beginners Guide, including equipment explanations, gym etiquette rules, your first workout blueprint, and confidence-building strategies.