Neurodivergent Fitness: How an Autistic ADHD Personal Trainer Makes Exercise Work
Neurodivergent fitness is an inclusive approach to exercise that recognises the unique needs of people with autism, ADHD, and other neurological differences. Unlike traditional fitness programs, it prioritises sensory-friendly environments, flexible routines, executive function accommodations, and celebrates small wins over perfectionism.
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.
If you're new to neurodivergent fitness and want a comprehensive overview before diving into my personal story, start with the Ultimate Guide to Neurodivergent Fitness—it covers everything you need to know about making exercise work with your brain.
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
Want to dive deeper into sensory-friendly exercise? Check out our complete Sensory-Friendly Fitness Guide for practical strategies on managing sensory overload during workouts.
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 or if you prefer to read about it, have a look at this piece here which outlines my experience when it comes to finding myself.
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. Finding quiet gym times was a game-changer for me. This simple strategy reduced my sensory overwhelm by 80%.
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.
If these barriers resonate with you, read more about why traditional gyms fail neurodivergent people and what needs to change.
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
Offering neurodivergent-friendly personal training that accommodates sensory needs, executive function challenges, and flexible energy levels
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.
Ready to Start Your Neurodivergent Fitness Journey?
You don't have to figure this out alone. Here are your options:
Start with Structure: The Sensory-Safe Strength System is an 8-week gym program specifically designed for anxious people. It includes everything I learned about making fitness work with a neurodivergent brain—sensory accommodations, executive-function-friendly routines, and celebrating small wins. Only £27.
Get Personal Support: If you need 1:1 guidance from someone who truly gets it, explore my personal training services. I specialise in neurodivergent fitness and create programs that work with your brain, not against it.
Connect with Community: Join the free Neurodivergent Fitness Community to connect with others navigating similar challenges.
FAQ: Neurodivergent Fitness Questions
Q: What is neurodivergent fitness? A: Neurodivergent fitness is an inclusive approach to exercise that accommodates the unique needs of people with autism, ADHD, and other neurological differences. It focuses on sensory-friendly environments, flexible routines, celebrating progress over perfection, and understanding executive function challenges. Learn more in our Ultimate Guide to Neurodivergent Fitness.
Q: Do you offer ADHD personal training? A: Yes! As an autistic ADHDer myself, I understand the unique challenges of ADHD in fitness—executive dysfunction, difficulty with consistency, dopamine-seeking behaviors, and all-or-nothing thinking. My personal training services are specifically designed to work WITH your ADHD brain, not against it.
Q: Where can I find neurodivergent fitness programs? A: I offer several options: The Sensory-Safe Strength System is a structured 8-week program for £27, the Gym Confidence Starter Package provides guided support for £349, and ongoing personal training for fully customised support.
Q: How is neurodivergent personal training different from regular personal training? A: Neurodivergent personal training accounts for sensory sensitivities, executive function challenges, energy fluctuations, routine disruptions, and communication differences. It's flexible, accommodating, and celebrates consistency over perfection. Read more about what makes my approach different.
Q: Can people with autism and ADHD successfully exercise in gyms? A: Absolutely! With the right accommodations—like finding quiet gym times, using sensory-friendly strategies, and having a supportive trainer who understands your needs. 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.
