Neurodivergent Fitness Journey
How I Transformed from Overweight to Inclusive Personal Trainer
Are you neurodivergent and struggling to find your place in traditional fitness spaces? You're not alone. As someone who went from being morbidly obese and undiagnosed to becoming a qualified personal trainer specialising in neurodivergent fitness, I understand the unique challenges we face. This is my story of transformation and my mission to make gyms truly inclusive for people with autism, ADHD, and other neurodivergent conditions.
What is Neurodivergent Fitness?
Neurodivergent fitness is an inclusive approach to health and exercise that recognizes the unique needs of people with autism, ADHD, and other neurological differences. Unlike traditional fitness programs, neurodivergent fitness focuses on:
Sensory-friendly environments
Flexible, adaptable workout plans
Understanding executive function challenges
Celebrating small wins over perfectionism
Creating supportive, non-judgmental communities
My Journey: From Undiagnosed and Struggling to Empowered Advocate
The Lowest Point: Battling Multiple Challenges
A few years ago, I was at my absolute lowest point, mentally, physically, and emotionally. I was overweight, unfit, and battling depression, anxiety, and an eating disorder. What I didn't know at the time was that I was also neurodivergent, soon to be diagnosed with both autism and ADHD.
The constant cycle of self-doubt felt endless.
The idea of stepping into a gym seemed impossible.
The loud music, crowded spaces, and unfamiliar equipment created sensory overload that left me feeling overwhelmed and like I didn't belong anywhere near a fitness facility.
But one day, I decided to take a small step. That single step turned into another, and slowly, I started to see changes, not just in my body, but in my entire mindset. Fitness became less about weight loss and more about feeling strong, capable, and in control of my life.
Watch this YouTube video about how to make exercise work for YOU.
The Game-Changer: My Neurodivergent Diagnosis
In 2022, I received my autism and ADHD diagnosis. Like many late-diagnosed individuals, this revelation helped me understand myself better than ever before. Suddenly, the struggles I'd faced throughout my life, especially regarding health and fitness, made perfect sense.
Watch this YouTube video to find out more about my diagnosis journey through right to choose (NHS) and private:
The reasons I'd avoided exercise; sensory overload, decision fatigue, and difficulty sticking to rigid workout plans, these weren't personal failures. They were barriers created by my neurodivergence that I hadn't recognised or accommodated.
5 Ways I Made Fitness Work for My Neurodivergent Brain
With my new self-understanding, I needed to create a fitness approach that worked for my autistic ADHDer brain:
Finding Genuinely Enjoyable Workouts: I stopped forcing myself into exercise I hated and discovered activities that brought me joy
Creating Sensory-Friendly Environments: I identified quiet gym times and low-stimulation workout spaces
Celebrating Small Wins: Instead of chasing perfection, I learned to acknowledge every small step forward
Building Flexible Routines: I created adaptable workout plans that could change based on my daily capacity
Developing Self-Compassion: I learned to treat myself with the same kindness I'd show a friend
The Problem: Fitness Industry Barriers for Neurodivergent People
As I progressed in my journey, it became clear that the fitness industry isn't designed with everyone in mind. Most gyms appear to be created by and for neurotypical people, with many personal trainers also being neurotypical. This creates several accessibility issues:
Common Barriers Neurodivergent People Face in Gyms:
Sensory Overload: Loud music, bright lights, and crowded spaces
Social Anxiety: Feeling judged or out of place
Executive Function Challenges: Difficulty planning workouts or navigating equipment
Routine Disruption: Inflexible class schedules and rigid programs
Communication Barriers: Trainers who don't understand neurodivergent needs
The result? Fitness feels inaccessible and often leaves anyone who's "different" feeling excluded or overwhelmed—myself included.
Even my journey to qualify as a personal trainer presented unique neurodivergent challenges, but that's a story for another time.
My Vision: Breaking Down Fitness Barriers for Everyone
This is why I'm on a mission to make fitness more inclusive for neurodivergent individuals. My advocacy focuses on three key areas:
1. Creating Sensory-Friendly Gym Spaces
Encouraging gyms to establish low-sensory workout zones
Promoting quiet hours for sensitive individuals
Advocating for adjustable lighting and sound options
2. Developing Accessible Fitness Resources
Designing simple, flexible workout plans
Creating visual guides and step-by-step instructions
Developing progress trackers that celebrate small wins
3. Raising Awareness and Building Community
Sharing my story to inspire others
Connecting with fellow neurodivergent fitness enthusiasts
Educating fitness professionals about inclusive practices
Where I Am Now: Leading Change in 2025
As we move through 2025, I'm stronger and more confident than ever, but my journey to create inclusive fitness is just beginning. Currently, I'm:
Working as a qualified personal trainer in a gym setting
Developing neurodivergent gym audit programs
Supporting amazing clients who are seeing positive changes across all aspects of their lives
The health and fitness world needs to be a place where everyone feels a sense of belonging, whether it's their first workout or their hundredth. Being a voice for change can be scary, but I'm driven by my mission to build a more inclusive industry.
FAQ: Neurodivergent Fitness Questions
Q: Can people with autism and ADHD be successful in fitness? A: Absolutely! With the right accommodations and support, neurodivergent people can thrive in fitness just like anyone else.
Q: What makes a gym neurodivergent-friendly? A: Sensory considerations, flexible programming, understanding staff, quiet spaces, and clear visual guides.
Q: How do I start exercising if I'm neurodivergent? A: Start small, focus on activities you enjoy, create a sensory-friendly environment, and be patient with yourself.
Q: Are there specific exercises better for neurodivergent people? A: It depends on individual preferences and sensory needs. Some find rhythm-based activities helpful, while others prefer strength training or outdoor activities.
Join the Inclusive Fitness Movement
If my story resonates with you, I invite you to join me in creating change. Here's how you can get involved:
For Individuals:
Share this post on your social media platforms
Print and share with your gym manager
Join my Neurodivergent Fitness Support Group for community support
Start your own inclusive fitness journey today
For Fitness Professionals:
Consider neurodivergent training and certification
Implement inclusive practices in your current programs
For Gym Owners:
Contact me about neurodivergent gym audits
Explore partnerships to make your facility more accessible
Learn about the business benefits of inclusive fitness
Resources for Neurodivergent Fitness
Sensory-Friendly Gym Guide: Tips for creating inclusive spaces
Flexible Workout Plans: Adaptable routines for different needs and abilities
Progress Tracking Tools: Celebrate small wins and build consistency
Remember, there are some who disagree that changes need to happen in the fitness industry. To them, I say: you are exactly the reason change must happen. Every person deserves to feel welcome, supported, and capable of achieving their health and fitness goals.
Ready to start your own neurodivergent fitness journey? Read about tackling fitness anxiety or explore gym accessibility tips to take your first step toward a healthier, more confident you.
