Episode 7 Show Notes
Why "No Pain, No Gain" Is Toxic: A Neurodivergent Approach to Fitness
Episode: Ditching Toxic Fitness Culture for Body-Positive Workouts
Why Fitness Doesn't Have to Hurt: A Guide for Neurodivergent People
If you're neurodivergent, have ADHD, autism, chronic pain, or anxiety, the phrase "no pain, no gain" might feel more paralysing than motivating. In this episode, fitness coach Rhiannon explains why this toxic fitness mentality doesn't work for everyone and shares a healthier approach to exercise.
The Problem with "No Pain, No Gain" for Neurodivergent People
Traditional fitness culture promotes pushing through pain, but for people with ADHD, autism, anxiety, or chronic conditions, this approach often leads to sensory overwhelm, burnout, and anxiety around exercise. Many neurodivergent people develop all-or-nothing thinking patterns and begin to fear fitness spaces like gyms entirely.
The truth is that fitness should be about tuning into your body, not destroying it. When we hear "no pain, no gain" and feel the pressure that comes with it, the experience can become paralysing rather than empowering.
How to Tell the Difference Between Discomfort and Danger
Understanding the difference between healthy challenge and actual harm is crucial for sustainable fitness. Healthy exercise discomfort feels like muscles working hard with a slight burning sensation, manageable breathlessness where you can still talk in short sentences, and feeling challenged while still being able to choose whether to continue.
Think of it like turning your car radio slightly louder than comfortable – you can still control it and turn it back down when needed.
Exercise danger signs include sharp, stabbing, or sudden pain (especially in joints), gasping for air with inability to catch your breath, dizziness, nausea, feeling faint, tingling or numbness, and panic attacks or severe sensory overwhelm. This is like turning the radio so loud it blows the speaker – the damage is done and you've lost control.
The key principle is simple: if you can't control or adjust the intensity, you've moved from discomfort to danger.
Why Easy Workouts Are Valid (And Still Count!)
Low-intensity exercise offers incredible benefits that intense workouts often can't provide. Easy workouts prioritize consistency over intensity, making them easier to maintain long-term. They're significantly less demanding on the nervous system, which is particularly important for neurodivergent people who may already be managing sensory processing challenges.
These gentler approaches are perfect for recovery, serving as an essential part of any fitness routine, and remain accessible during difficult mental health days when more intense exercise feels impossible.
Consider these examples of completely valid easy workouts: ten minutes of stretching while cooking dinner, walking for mental health during sensory overwhelm, completing just one set at the gym during high anxiety, gentle yoga or pilates sessions, and active recovery walks after more intense training days. Each of these counts as meaningful movement toward your health goals.
Creating Safe Fitness Spaces for Neurodivergent People
Gyms can feel unsafe for neurodivergent people in ways that extend far beyond physical risk. Sensory overwhelm from noise, lights, and crowds can be debilitating. Social anxiety and comparison culture create emotional barriers, while confusion about equipment or procedures can trigger executive dysfunction.
Making exercise emotionally safe involves understanding your sensory limits, finding quiet spaces or off-peak times to work out, establishing clear routines and expectations, and giving yourself permission to stop and adjust as needed. This isn't about being weak or making excuses – it's about creating sustainable conditions for long-term success.
Redefining Fitness Success: From Calories to Consistency
Traditional fitness culture asks questions like "What will burn the most calories?" "How intense was my workout?" and "Did I push myself hard enough?" These questions often lead to burnout and inconsistency for neurodivergent people.
Instead, consider asking neurodivergent-friendly questions: "What will help me show up again tomorrow?" "How did my body feel during exercise?" and "What made this workout sustainable for me?" This shift in perspective transforms exercise from a punishment to be endured into a practice of self-care and body awareness.
Body Awareness and Exercise: Listening to Your Signals
Developing healthy exercise habits means learning to stop and check in when something feels off, practicing body awareness during movement, giving yourself permission to adjust intensity as needed, celebrating consistency over perfection, and honoring your energy levels day by day.
Remember: you're not weak for listening to your body – you're demonstrating wisdom and self-awareness that will serve your long-term health far better than pushing through pain ever could.
Actionable Steps for Neurodivergent Fitness
This week, try identifying your easy win by asking what movement feels manageable today. Practice the stop-and-check method by pausing during exercise to assess whether you're experiencing healthy discomfort or moving toward danger. Reframe rest days as recovery rather than laziness, and celebrate small movements by remembering that ten minutes of intentional movement counts just as much as sixty minutes.
Reflect on these questions: When have you pushed through when your body was clearly saying no? What would an easy workout look like on your hardest days? How can you give yourself permission to celebrate small wins rather than focusing only on intensive achievements?
About This Podcast
Host Rhiannon is an autistic personal trainer with ADHD, anxiety, and depression who creates inclusive fitness spaces specifically designed for neurodivergent people. Her approach focuses on emotional safety, body awareness, and sustainable movement practices that honor individual differences and challenges.
You can join the free "Not So Typical Fitness" community for ongoing support, explore related episodes about executive dysfunction and fitness, and follow along on social media for daily neurodivergent fitness tips and body-positive content.
Help others find this content by leaving a review on Spotify or Apple Podcasts. Your review helps this message reach more people who need permission to approach fitness in a way that works for their unique brain and body.
Key Takeaways for Neurodivergent Fitness
Fitness doesn't require pain to be effective. For neurodivergent people living with ADHD, autism, anxiety, and other conditions, sustainable exercise means listening to your body, honoring your limits, and choosing consistency over intensity. Easy workouts are completely valid, and your version of health is just as important and legitimate as anyone else's approach.
Growth doesn't always scream; sometimes it whispers. The smallest steps toward health and movement are still steps forward, and they deserve to be celebrated. Want to chat more? Contact Not So Typical Fitness using the below form, or visit this page for contact details.
