A Beginner's Guide to Neurodivergent-Friendly Workouts

Guide to Neurodivergent Friendly Workouts

from a qualified personal trainer and Autistic ADHDer

This guide is all about neurodivergent friendly workouts. Written by Rhiannon Cooper, an autistic ADHDer and qualified personal trainer at PureGym Wolverhampton South.

Starting a fitness journey feels like stepping into an unfamiliar world, especially if you’re neurodivergent. Gyms can be intense and sensory nightmares. Often, routines can seem restrictive, and the pressure to “push through” is often the loudest advice out there.

But here’s the thing; I don’t believe in forcing yourself to fit into someone else' idea of fitness. I believe in adapting fitness to fit you. This is the essence of neurodivergent-friendly workouts: they’re flexible, inclusive, and tailored to your own needs.

My goal is for you to find ways to enjoy movement without feeling overwhelmed. So, let’s dive in!

You can be into strength training, cardio, or just looking for more flexibility. I'll help you start where you're comfortable. From there, we'll build your capabilities.

We’re here to take this journey together. It's at your pace. We’ll do it in a way that feels right for you. Click here to read a related blog about how my autism and ADHD shapes my approach to fitness.

Step 1: Setting Up Your Workout Environment for Accessibility and Inclusion

Before diving into exercises, it’s important to create a space that feels comfortable. Here are a few tips:

• Quiet Times or Home Workouts: Gyms can feel overwhelming. If that’s the case, consider exercising at home. Alternatively, find out when the gym is quietest. Many gyms now promote quiet hours, which can be more inclusive. Check out my YouTube Channel for home workout advice.
• Sensory Tools: Bring noise-canceling headphones if sounds are too much. Use fidget items to help calm pre-workout jitters. Bring a mat for grounding. Light sensitive? Consider wearing sunglasses or a cap to shade your eyes. Check out this list of resources!
• Choose the Right Clothing: Wear comfortable, non-restrictive clothing, especially if you’re sensitive to textures. Avoid anything that feels itchy or distracting. At the end of the day, your workout gear should support you not hinder you.

Step 2: Beginner-Friendly Workout Types for neurodivergent people

We’ll cover three core workout types; strength, cardio, and flexibility. Each will have steps for getting started and ways to make them sensory-friendly.

Strength Training: Building Confidence and Reducing Anxiety

Strength training can build muscle, boost mood, and improve confidence. Here’s a simple, sensory-friendly approach:

1. Choose Your Equipment: Start simple. Cable machines offer more support than free weights like barbells and dumbbells. You can practice movements without weight too, sometimes body weight is enough! Experience with movements and see what feels good. Focus on form rather than weight.
2. Start with Basic Movements: Try exercises like squats, wall push-ups, or seated rows. These are low-impact, simple to follow, and don’t need complex equipment.
3. Set a Timer: Many people find it helpful to work in short bursts. Try 1-2 minutes of activity followed by 1 minute of rest.
4. Sensory-Friendly Tips: If textures matter, choose equipment with smooth handles. Avoid rubber bands if they’re sticky. Use a towel or mat for ground-based exercises. Keep wipes, hand gel, and gloves handy for cleanliness and comfort.

Cardio: Reducing Sensory Overwhelm and Improving Mood

Cardio workouts boost heart health, reduce stress, and are great for overall energy. For neurodivergent beginners, finding a rhythm that feels comfortable is key:

1. Choose Low-Impact Movements: Walking, cycling, or even dancing like zumba are beginner-friendly and less jarring on the body.
2. Set a Pace: Start with 5–10 minutes and build up gradually. Listen to music with a steady beat or watch your favourite Netflix show to help with pacing.
3. Incremental Goals: For example, aim to walk for one song or cycle for 5 minutes. Break up the session if it feels overwhelming. Remember, slow and steady wins the race.
4. Sensory-Friendly Tips: Wear headphones to minimise noise or take your workout outdoors for fresh air and a change of scenery. This can help reduce sensory overwhelm and anxiety.

Flexibility and Stretching: Calming the Nervous System

Flexibility exercises help prevent injury and increase range of motion. Also, they offer a calming end to your workout:

1. Sensory-Friendly Tips: Choose a quiet spot, use a soft mat, and go at your own pace. Flexibility exercises should feel like a deep stretch, but never painful.
2. Try Simple Stretches: Start with seated or lying stretches like reaching for your toes, shoulder rolls, or a gentle twist.
3. Focus on Breathing: Deep breathing helps calm the nervous system, especially if you’re sensory-sensitive.
4. Use Props: A rolled-up towel or blanket can make stretching more comfortable if the floor feels too hard.

Step 3: Pacing and Sensory Management for Inclusive Workouts

Finding a pace that works for you is essential. Many neurodivergent people experience fluctuations in energy, so listen to your body’s cues:

• Short Sessions Are Okay: Start with 10–15 minutes and build up as you feel comfortable. Even 5 minutes is better than none.
• Breaks Matter: Take breaks whenever needed, especially if you start to feel sensory overload. Water, a short walk, or a minute of deep breathing can help reset.
• Routine Variability: It’s perfectly okay to change up your routine. Some days feel better with strength training, while others are better for stretching or just resting.

Ready to Get Started? Embrace Accessible and Inclusive Exercise

The beauty of fitness is that it’s yours to shape and adapt. You don’t have to follow anyone else’s rules or push yourself past what feels right.

Neurodivergent-friendly workouts are all about finding what works for you and listening to your body along the way.

Trust that every small step ahead counts, and it’s okay to have days where rest is the best choice.

If you’re here, ready to try even the smallest movements, that’s already a huge win.

Fitness is your personal journey, and it’s one that can be as 'different to the norm' as needed.

Take it one day, one move, one deep breath at a time. And remember, that no matter where you start or where you go with it, I’m here cheering you on.

Want to ask me a question or find out more about me? Check out the FAQs or contact me to start a conversation.