Neurodivergent-Friendly Workouts: Autism & ADHD Exercise Guide + Gear Recommendations
Starting a fitness journey can be challenging. Doing so as a neurodivergent person can feel overwhelming. Gyms can be noisy, routines can seem rigid and then there are unrealistic expectations. Such as the need to "push through" sensory discomfort that can actually make exercise feel more stressful than beneficial. But fitness should be about feeling good. I'll help you create neurodivergent-friendly workouts and a routine that works for you.
If you're completely new to fitness and need foundational information first, start with the Gym Basics Beginners Guide. Then come back here for neurodivergent-specific adaptations.
As you already know, I'm autistic, have ADHD and I'm also a qualified personal trainer. I know firsthand that workouts need to be adaptable. This guide is here to help you find exercise and movement that works for you. You can learn how to create sensory-friendly, flexible and accessible workout routines. Importantly, you'll find ways to improve your health that you can stick to.
The Neurodivergent Fitness Problem Nobody Talks About
You already know gyms are overwhelming. What you might not realise is that generic workout programs make it worse.
Standard fitness advice assumes:
- You can "just push through" sensory overload
- Executive dysfunction isn't affecting your ability to decide what to do
- Energy levels are predictable and consistent
- Motivation alone will keep you going
None of that is true for neurodivergent brains.
The Sensory-Safe Strength System was built specifically for this:
🩷 Zero-decision workouts - Time-based (no counting and losing track), exact exercises laid out, removes all executive function barriers
🩷 Complete sensory protocols - Beyond "wear headphones" - actual accommodation strategies for every trigger
🩷 Built-in flexibility - Works with ADHD energy fluctuations and autistic routines, not against them
🩷 Word-for-word scripts - Every awkward gym social situation covered
🩷 Progressive without pressure - 8 weeks designed to build confidence, not burn you out
£27. One-time payment. Lifetime access.
This isn't adapted from a neurotypical program. It's built from the ground up for brains that work differently.
Get the Sensory-Safe Strength System →
Not ready yet? Keep reading - this guide breaks down the strategies. But if you want the complete done-for-you system, that's what the Sensory-Safe Strength System provides.
Quick Start: Your 3-Step Action Plan for Today
Feeling overwhelmed by all the information in this guide? Start here.
You don't need to implement everything at once. In fact, trying to do too much is the fastest path to burnout.
Step 1: Identify Your Top 2 Sensory Triggers
Look at this list and pick the TWO that affect you most:
☐ Noise (music, clanging weights, echo, people talking)
☐ Bright lights (fluorescent, flickering, harsh overhead lighting)
☐ Crowds (people too close, being watched, no personal space)
☐ Smells (cleaning products, perfume, sweat, rubber)
☐ Temperature (overheating, poor ventilation, inconsistent AC)
☐ Unpredictability (not knowing what to do, unexpected changes)
☐ Texture (sweaty equipment, rough surfaces, sticky floors)
Circle your top 2. Those are what you'll address first.
Step 2: Pick ONE Accommodation from the Gear Section
Based on your top triggers, choose ONE tool from Step 2:
If NOISE is your trigger: → Get Loop earplugs (£25) or noise-canceling headphones (£80-380)
If LIGHTS are your trigger: → Get tinted glasses (£10-99) or find a corner with softer lighting
If CROWDS are your trigger: → Find your gym's quietest hours (use this guide)
If SMELLS are your trigger: → Bring a light scarf or mask, keep peppermint oil in your bag
If TEMPERATURE is your trigger: → Get a cooling towel (£9) and wear moisture-wicking clothes
If UNPREDICTABILITY is your trigger: → Download the sample ADHD workout from Step 3 (removes decision fatigue)
If TEXTURE is your trigger: → Get exercise gloves (£18) and bring your own yoga mat
Just ONE. Master one accommodation before adding more.
Step 3: Do a 5-Minute Test Workout This Week
Use the simplified version of the ADHD workout from Step 3:
The 5-Minute Neurodivergent Starter Workout:
March in place - 30 seconds
Arm circles - 30 seconds
Squats (any depth comfortable) - 30 seconds
Rest - 30 seconds
Repeat 2 more times - 4 minutes total
Celebrate that you did it - 1 minute
That's it. Five minutes. One time this week.
Not three times. Not every day. Just ONCE.
Because showing up once proves you CAN show up. And that's the foundation of consistency.
Your Only Goal This Week
✅ Identify your 2 biggest triggers ✅ Get or implement 1 accommodation ✅ Complete 1 five-minute workout
Three tiny actions. Massive momentum.
You don't need to read this entire guide before you start. You can come back and learn more AFTER you've proven to yourself that movement is possible.
Ready? Pick your trigger. Get your tool. Move for 5 minutes.
Then come back here and keep reading to level up.
What Happens After Your First 5-Minute Workout?
You just proved to yourself that movement is possible. That's HUGE.
But here's what happens next for most neurodivergent people without a system:
❌ You don't know what to do for workout #2, #3, #4...
❌ Decision fatigue kicks in ("What exercises? How many? What order?")
❌ You either burn out from going too hard OR lose momentum from inconsistency
❌ Executive dysfunction makes "just showing up" feel impossible
❌ The gym still feels overwhelming and you're Googling exercises mid-workout
The 5-minute workout proved you CAN do this.
The Sensory-Safe Strength System gives you the structure to KEEP doing it.
8 weeks of:
- Exact workout templates (zero decisions required)
- Time-based intervals (no counting, no losing track)
- Sensory accommodation for every scenario
- Built-in "potato day" protocols for low-energy weeks
- Social scripts for every awkward situation
From "I showed up once" to "I have a consistent routine that works with my brain."
£27 for 8 weeks of actual structure. Less than a single personal training session.
Get the Complete System →
Prefer to keep researching? The rest of this guide breaks down each strategy in detail.
Step 1: Creating a Comfortable Workout Environment
Before focusing on exercises for your neurodivergent-friendly workout, it’s important to make sure your workout environment supports your sensory needs. Whether you prefer working out at home or in a gym, small adjustments can make a huge difference.
If you prefer working out at home, my 80 Bodyweight Movements Guide (£9) gives you 80 exercises requiring zero equipment.
Home Workout Tips
Consider using a yoga mat or carpeted area to reduce hard surface impact and improve comfort.Lighting adjustments
Opt for dimmable lights, natural light, or softer bulbs if bright lights feel overwhelming.
Open a window or use a fan to prevent overheating.
If silence is more comfortable, noise-canceling headphones or low-background music can help.
If you're dealing with gym anxiety on top of sensory challenges, read our guide to overcoming gym anxiety for comprehensive strategies.
Gym-Friendly Sensory Strategies
Choose quiet hours, so, in other words, visit the gym during off-peak times. Some gyms might even have designated quiet hours with reduced noise levels. Not sure when to go? Our detailed guide on finding quiet gym times breaks down the best times for every major gym chain.
Bring sensory aids and try noise-canceling headphones, sunglasses (for bright lights), and fidget tools to help with regulation.
Find the right equipment - this matters because some machines are quieter than others (e.g., ellipticals over treadmills).
Pick a low-stimulation area. For example, many gyms have less crowded corners that allow for more personal space.
For more information like this, be sure to explore the Neurodivergent Fitness Resources Page. It’s full of for evidence-based guides, accessibility tips, and practical advice designed for autistic, ADHD, and neurodivergent individuals navigating fitness.
Step 2: Essential Autism-Friendly Exercise Gear
The right equipment can transform your workout experience from overwhelming to manageable. Here's what actually helps neurodivergent people thrive in fitness:
Sensory-Friendly Clothing
Seamless & Tag-Free:
Seamless leggings and tops eliminate irritating seams and tags
Read more: Complete guide to comfortable gym clothing
Compression Wear:
Provides proprioceptive input that many autistic people find calming
Helps with body awareness during exercise
Look for: high-waisted leggings, compression tops, full-body suits
Moisture-Wicking Fabrics:
Reduces sweat sensory issues
Keeps you dry and comfortable
Cotton blends over synthetic when possible for tactile comfort
Noise Management Tools
Noise-Canceling Headphones:
Essential for managing gym sensory overload
Recommended: Sony WH-1000XM5, Bose QuietComfort
Allows you to control your auditory environment
Loop Earplugs:
Reduce noise without blocking it completely
Less isolating than full noise-canceling
Discrete and comfortable for long wear
Your Own Playlist:
Complete control over your auditory input
Use rhythmic music to help with pacing
Can be calming or energising based on your needs
Temperature Regulation
Cooling Towels:
Manage overheating without sensory overwhelm
Chemical-free cooling through evaporation
Reusable and portable
Sweat-Wicking Headbands:
Keep sweat away from face and eyes
Prevents the "dripping" sensation many find distressing
Wide bands provide gentle compression
Portable Fan:
For home workouts when ventilation is poor
Small clip-on fans for personal space
Reduces heat-related sensory discomfort
Tactile Comfort Items
Quality Yoga Mat with Extra Cushioning:
Reduces hard surface sensory input
Provides defined workout "space"
Look for: extra thick (6mm+) with non-slip texture
Exercise Gloves:
Barrier between you and potentially "gross" gym equipment
Reduces calluses and rough texture
Helps with grip security
Resistance Bands Over Weights:
Quieter than clanking weights
More tactile control and feedback
Versatile and travel-friendly
Fidget Tools for Rest Periods:
Having something to manipulate during breaks
Reduces restless feeling between sets
Examples: stress balls, fidget spinners, therapy putty
Visual Accommodations
Tinted Glasses or Sunglasses:
Reduce fluorescent light overwhelm
Can wear indoors without looking out of place at gym
FL-41 tint specifically helpful for sensory sensitivity
Timer with Visual Cues:
Reduces cognitive load of tracking time
Visual countdown helps with transitions
Look for: interval timer apps with large displays
Exercise Mirror (for home):
Helps with form checking
Provides visual feedback for body awareness
Can be covered when not needed if distracting
Where to Find Autism-Friendly Gear
Need a complete product list with links? Check out the Sensory-Friendly Fitness Resources page for:
Detailed product recommendations
Direct purchase links
Brand comparisons
Budget-friendly alternatives
My Top Gear Recommendations for Neurodivergent Gym-Goers
After working with 200+ neurodivergent clients, these are the products that consistently make the biggest difference. I've tested everything on this list personally.
Best Noise-Canceling Solutions
Bose QuietComfort Ultra - £349 Most comfortable for long wear, especially if you have sensory sensitivity around the ears. Slightly less noise canceling than Sony but better fit for many autistic gym-goers. → Check price on Amazon
AppleAirPods Pro 3 - £199 These are great for when I have to do certain exercises which have me lying on my back where the Bose headphones would sometimes slide backward! → Check price on Amazon
Loop Experience Pro Earplugs - £34.95 Budget-friendly option that reduces volume without blocking sound completely. Discreet, comfortable, and you can still hear gym staff/trainers. Perfect starter option. → Get Loop Earplugs
Budget Pick: Loop Quiet - £19.95 Maximum noise reduction at the lowest price point. Great for very noise-sensitive people on a budget - I also sleep in mine. → Get Loop Quiet
Best Sensory-Friendly Clothing
Lucy Locket Loves
Colourful patterns, inclusive sizing (6-26) and confidence-boosting designs.
Price range: £25-60
10% off with code: RHIANNONCOOPERPT
Lucy Locket Loves creates vibrant workout clothing that actually celebrates body diversity. Their leggings offer compression without restriction—crucial when you need proprioceptive input without feeling trapped. The bold prints mean never blending into anxiety-inducing gym culture.
Sensory features: Soft, non-restrictive waistbands, Flatlock seaming (no chafing ridges), Tag-free designs, Four-way stretch that moves with stimming, Breathable fabrics for temperature regulation.
Unwonted Apparel
Dark aesthetics, body-positive messaging and non-conformist style
Price range: £30-65
10% off with code: RHIANNON
For those who find bright colours and busy patterns overwhelming, Unwonted Apparel offers gothic activewear and alternative fitness clothing in darker, calmer palettes. No fluorescent triggers, no infantilising "motivational" slogans, just functional gym wear that respects your aesthetic.
Sensory features: Predominantly black/dark colour options (visually calming), breathable, moisture-wicking fabrics, no-dig waistbands and minimal seaming, soft, matte finishes (no shiny synthetic feel).
Budget Pick: Primark Seamless Leggings - £8 Surprisingly good quality for the price. No tags, soft fabric, decent compression. Great for testing if compression works for you before investing in premium brands.
Temperature Regulation Essentials
Cooling Towel - £8.99 Chemical-free cooling through evaporation. Stays cool for 2+ hours. Reusable and machine washable. Total game-changer for people who overheat easily. → Get on Amazon
JUNK Sweatband - £14.99 Keeps sweat away from face/eyes and designed not to slip! Wide band offers gentle compression that many find calming and technical fabric with cooling properties. → Get on Amazon
Portable Clip-on Fan - £39.99 For home workouts when ventilation is poor or even the gym if you want extra fanning. Clips onto equipment, multiple speed settings, rechargeable. Quieter than you'd expect. → Get on Amazon
Tactile Comfort & Equipment
Extra Thick Yoga Mat (15mm) - £26.99 Extra cushioning reduces hard surface sensory input. Dense enough to create clear "workout space" boundary. → Check price
Budget Pick: Amazon Basics Extra Thick Yoga Mat - £14.99 6mm thickness, good cushioning, non-slip. Not as durable as some but excellent value for money. → Get on Amazon
BearGrip Gym Gloves - £12-15 Barrier between you and equipment without sacrificing grip. Breathable, washable, padded palms. Most popular among my sensory-sensitive clients. → Get on Amazon
Resistance Bands Set - £18.99 Quieter than weights, versatile, portable. Includes 5 resistance levels. Perfect for home or gym use. → Get on Amazon
Therapy Putty Sampler - £14.95 For fidgeting during rest periods. Four resistance levels. Helps regulate between sets without drawing attention. → Get on Amazon
Visual Accommodations
FL-41 Tinted Glasses - £25.99 Specifically designed for light sensitivity and migraines. Can wear indoors at gym without looking out of place. Many autistic clients swear by these. → Shop FL-Rose
Budget Pick: Any Amber-Tinted Sunglasses - £10-20 Standard amber/orange tint reduces harsh fluorescent light.
Gymboss Interval Timer - £24.99 Large visual display, loud beep option, vibration mode. Takes the cognitive load out of tracking time. Perfect for ADHD brains. → Get on Amazon
Note: Some of these are affiliate links, which means I earn a small commission at no extra cost to you if you purchase through them. I only recommend products I've personally tested or that my clients consistently rate highly.
My Sensory Survival Kit Checklist
Here's what I keep in my gym bag at all times:
✅ Noise-canceling headphones (Bose Quiet Comfort)
✅ Loop earplugs as backup
✅ Cooling towel
✅ Tinted glasses
✅ Therapy putty
✅ Exercise gloves
✅ Small portable fan (for home workouts)
✅ Favourite water bottle
✅ Sugar-free squash (I hate plain water)
✅ Extra hair ties (compression from ponytail helps me focus and I hate the feeling of hair touching my face and shoulders)
Total Investment for Full Kit: £500-800 (premium) or £150-250 (budget)
Start Here: Get noise management (£25-80) + cooling towel (£9) + sensory-friendly leggings (£8-75) = £42-164 to transform your gym experience.
You Have the Gear. Now You Need the Plan.
Noise-canceling headphones: ✓ Sensory-friendly clothing: ✓ Cooling towel: ✓ Tinted glasses: ✓
But what do you actually DO at the gym?
The gear makes the environment manageable. But you still need:
- A workout plan that doesn't require decision-making
- Exercises that work with your sensory preferences
- A routine that adapts to energy fluctuations
- Scripts for navigating social situations
- Permission structures for hard days
The Sensory-Safe Strength System gives you all of that.
8 weeks of zero-decision workouts designed specifically for neurodivergent brains:
🎯 Time-based intervals (no counting, no losing track)
🎯 Sensory-friendly exercise alternatives for every trigger
🎯 Word-for-word scripts for every awkward gym situation
🎯 Built-in flexibility for ADHD energy patterns
🎯 "Escape protocols" for overwhelming days
🎯 Visual tracking tools that work with ND brains
You've invested in gear to make the gym tolerable.
Now invest £27 in a system that makes it actually work.
The gear + the plan = sustainable neurodivergent fitness.
Step 3: ADHD Workout Plans That Actually Work
ADHD brains need different approaches to fitness. Here's how to make exercise work WITH your ADHD, not against it:
The ADHD Workout Framework
1. Dopamine-First Exercise Selection
The biggest mistake? Choosing workouts you "should" do instead of ones you actually enjoy.
Pick activities that give you dopamine: Dancing, martial arts, rock climbing, team sports
Switch exercises frequently: Circuit training works brilliantly for ADHD brains
Gamify everything: Fitness apps, compete with past self, set mini-challenges
Music is non-negotiable: Most ADHDers need auditory stimulation to focus
2. Time-Based Instead of Rep-Based
Counting reps creates cognitive load that drains ADHD brains.
"30 seconds of squats" > "Do 15 squats"
Use interval timer apps with visual + audio cues
Reduces decision fatigue
Eliminates the "did I do 7 or 8?" problem
3. The "Potato Day" Protocol
Some days your ADHD brain absolutely will not cooperate. That's okay.
Minimum viable workout: 5-10 minutes of ANYTHING
Walking counts
Dancing in your living room counts
Just showing up counts
Read more: How to Stay Motivated Without Motivation
The rule: Something is infinitely better than nothing. Always.
4. Accountability Structures
ADHD brains struggle with self-directed consistency. Build external structure:
Body doubling: Work out "with" someone via video call
Pre-scheduled sessions: Can't skip what's in the calendar
Personal training: External accountability + expert guidance (explore ADHD personal training)
Gym buddy system: Social commitment creates obligation
5. Flexible Routine Architecture
Rigid routines break the moment life happens. Build flexibility IN from the start:
Have 3 workout "templates" you can rotate
Don't require exact repetition
Allow for hyper-focus days (longer, intense workouts)
Allow for struggling days (minimal, gentle movement)
Energy fluctuates; your routine should too
Sample ADHD-Friendly Workout (20 minutes)
This workout is designed specifically for ADHD: short, varied, time-based, with built-in breaks.
Warm-up (3 minutes):
30 sec jumping jacks
30 sec arm circles
30 sec high knees
30 sec bum kicks
30 sec torso twists
30 sec shake it out
Main Circuit (12 minutes):
Repeat 4 rounds:
40 sec squats → 20 sec rest
40 sec push-ups (any variation) → 20 sec rest
40 sec mountain climbers → 20 sec rest
Cool-down (5 minutes):
Stretch whatever feels tight
No specific order required
Deep breathing
Celebrate that you did it!
Why This Works for ADHD:
✅ Short enough to maintain focus (20 min)
✅ Varied enough to stay interesting
✅ Time-based to reduce cognitive load
✅ Clear structure with built-in breaks
✅ No equipment needed (removes barrier)
More ADHD Workout Strategies
For Executive Dysfunction Days:
Lay out your workout clothes the night before
Set "getting dressed" as your only goal
Once dressed, you'll probably work out
If not, that's okay—you tried
For Hyper-Focus Days:
Don't fight the energy—use it!
Longer workout is fine
Just be aware you might crash after
Plan recovery time
For Routine-Breaking Life Events:
Accept that gaps will happen
One missed workout ≠ failure
Getting back is what matters
No guilt, just restart
This Is Why ADHD Brains Struggle With Gym Consistency
You just read the framework. You understand the principles.
But understanding ≠ execution.
ADHD brains need:
- External structure (your brain won't create it consistently)
- Pre-made decisions (executive dysfunction is REAL)
- Built-in flexibility (rigid routines break the moment life happens)
- Dopamine-boosting variety (or you'll get bored in week 2)
- Visual tracking (because you will forget what you did last time)
You need a system that removes decision-making while building flexibility IN from day one.
The Sensory-Safe Strength System: Built for ADHD Brains
✅ Time-based intervals - "40 seconds of squats" not "count to 12 and lose track"
✅ Zero-decision templates - Open app, see exactly what to do, no thinking required
✅ 3 workout rotations - Variety built in (prevents boredom burnout)
✅ "Potato day" protocols - Official permission to do 10 minutes when your brain won't cooperate
✅ Visual progress tracking - See your consistency without relying on memory
✅ Flexible routine architecture - Works WITH your energy fluctuations, not against them
What my ADHD clients say:
"The time-based workout plan is genius. I always lost count doing reps and got frustrated. Now I just set a timer for 40 seconds and go. No more 'wait, was that 7 or 8?' moments. Game changer for my ADHD brain." - Jake L., Online Coaching
"I used to go hard for 2 weeks then burn out for 2 months. Rhiannon taught me the 'potato day protocol' and that 5 minutes counts. I've worked out consistently for 4 months now because I stopped expecting perfection." - Anonymous, AuDHD Community Member
200+ neurodivergent people are using this to build gym habits that actually stick.
One-time payment: £27
Lifetime access: All future updates included
Still have questions?
"Will this work if I've never done strength training?" → Yes, assumes zero knowledge. Video demos for every exercise.
"What if I'm not officially diagnosed ADHD/autistic?" → If the strategies resonate, they'll help. No diagnosis required.
"Can I do this at any gym?" → Yes, uses standard gym equipment available everywhere.
"What if I try it and my brain still won't cooperate?" → Built-in protocols for exactly that. Plus 30-day money-back guarantee.
Get instant access for £27 →
The biggest challenge my ADHD clients face isn't knowing what to do; it's actually doing it consistently without burning out or losing motivation.
The Sensory-Safe Strength System was designed specifically for ADHD brains:
✅ Time-based workouts (no counting reps and losing track)
✅ Zero-decision templates (removes executive dysfunction barrier)
✅ Built-in flexibility (works with your energy, not against it)
✅ Dopamine-boosting variety (circuit-style to keep you engaged)
✅ Visual tracking tools (see progress without relying on memory)
200+ neurodivergent people are already using it to build consistent gym habits without the all-or-nothing cycle.
Step 4: Choosing Exercises That Suit Your Needs
Undoubtedly not all workouts feel good for everyone. Instead of forcing yourself into a fitness routine that doesn’t suit you, experiment with exercises that fit your sensory preferences. If you're neurodivergent, let's make nd-friendly workouts.
Quick Exercise Swaps for Common Triggers
Not every exercise works for every brain. Use this table to find alternatives when something feels overwhelming:
| If This Overwhelms You | Try This Instead | Why It Works |
|---|---|---|
| Barbell hip thrusts (complicated setup, public position) | Glute bridges on mat, single-leg glute bridges | Same muscle activation, simpler setup, more private |
| Loud treadmill running | Quiet walking outside, elliptical, cycling | Cardio benefits without the noise and impact |
| Fast-paced group classes | Solo workout with headphones, slow yoga video | Full control over pace and environment |
| Mirrors everywhere | Face away from mirrors, use equipment angled differently | Reduces self-consciousness and visual overwhelm |
| Crowded free weights area | Resistance bands in quiet corner, home dumbbells | Same strength benefits, zero crowd stress |
| Complicated machines with lots of adjustments | Bodyweight exercises, simple cable machines | Clear movement path, less decision fatigue |
| Heavy barbells (loud when reracking) | Dumbbells, kettlebells, resistance bands | Quieter, easier to control, more portable |
| High-intensity burpees | Marching in place, step-ups, gentle dancing | Cardio without explosive jarring movements |
Strength Training and Building Confidence Without Sensory Overwhelm
Opt for dumbbells over barbells because Dumbbells are easier to control and often quieter than barbell lifts.
Try resistance bands because they are silent and versatile, resistance bands allow for strength training without the noise of weights.
Bodyweight exercises and movements like squats, lunges and push-ups can be done anywhere and can therefore eliminate sensory triggers.
Want to understand exactly what these exercises are and how to do them? The Gym Basics Guide provides detailed breakdowns with photos.
Cardio: Reducing Sensory Overload While Boosting Mood
Low-Impact Options like walking, cycling, swimming, and shadow boxing are quieter and more sensory-friendly than jumping or sprinting.
Pacing can be helped with music. Listen to music with a steady beat or set time-based goals instead of distance-based ones to reduce pressure.
Outdoor vs. indoor… If the gym feels overwhelming, an outdoor walk or home-based cardio session might be a better modification.
Flexibility & Grounding Exercises for Calming the Nervous System
Seated or floor-based movements like stretching while seated or lying down can feel grounding.
Deep breathing & slow movements can be useful. Focus on slow stretches in addition to deep breathing to help regulate sensory input.
Use weighted blankets or compression gear. Some people find that gentle pressure from weighted gear during stretching helps with sensory comfort.
Step 5: Pacing, Breaks, and Energy Management
Many neurodivergent people experience fluctuations in energy levels and as a result, consistency can be difficult. Instead of forcing rigid schedules, create a routine that adjusts to your natural rhythm.
Short sessions are valid! A 10-minute workout is better than nothing. Start small and then build gradually.
Take breaks when needed. If sensory overload hits, pause and reset. Take a drink, get some fresh air, or try some deep breathing.
Change up your routine and listen to your body. Some days might feel better for stretching. Others can be better for strength training or rest.
Energy fluctuations are especially common with ADHD and autism. Learn more about making fitness work for your neurodivergent brain instead of fighting it.
When You Need More Than a Guide
Sometimes strategies on a page aren't enough; you need someone who gets it.
My neurodivergent-friendly personal training adapts to your sensory needs, executive dysfunction, and energy fluctuations. Because I'm autistic and have ADHD, I know what "just push through" advice misses.
Available: In-person (Wolverhampton) | Home-based | Online
No pressure, no judgment. Just a conversation about what you need and whether I can help.
Want more guidance? Check out my YouTube channel for workout demos and tips!
What Neurodivergent Gym-Goers Are Saying
"These strategies changed everything for me"
"I spent years avoiding the gym because the noise and crowds made me want to cry. Rhiannon's sensory accommodation checklist gave me practical tools I could actually use. Now I go 3x per week during quiet hours with my Loop earplugs and cooling towel. I actually look forward to it instead of dreading it."
— Claire M., Autistic gym member, Birmingham
"Finally, someone who understands ADHD brains"
"The time-based workout plan is genius. I always lost count doing reps and got frustrated. Now I just set a timer for 40 seconds and go. No more 'wait, was that 7 or 8?' moments. Game changer for my ADHD brain."
— Jake L., ADHD client, Online coaching
"No more all-or-nothing cycles"
"I used to go hard for 2 weeks then burn out for 2 months. Rhiannon taught me the 'potato day protocol' and that 5 minutes counts. I've worked out consistently for 4 months now because I stopped expecting perfection. My mental health has genuinely improved."
— Anonymous, AuDHD community member
"Worth every penny"
"The Sensory-Safe Strength System gave me exactly what I needed: clear instructions, no guessing, accommodations for my sensory issues. I'm lifting weights I never thought possible. Eight weeks in and I feel STRONG for the first time in my life."
— Bibi F., Anxious woman, Wolverhampton
"She actually gets it"
"Other trainers told me to 'just push through' the discomfort. Rhiannon immediately understood that sensory overload isn't laziness. She helped me find quieter machines, gave me scripts for asking staff for help, and celebrated when I showed up even on hard days. Finally, someone who GETS IT."
— Holly W., Autistic + chronic pain, Wolverhampton
If You've Read This Entire Guide, You're Ready to Start
You understand the challenges. You know the accommodations. You've seen the strategies.
Now you need to choose your path:
Path 1: Complete DIY System (Most Popular) 💗
The Sensory-Safe Strength System - £27
Perfect if you:
- Want to work independently with proven structure
- Need zero-decision workouts that remove executive dysfunction
- Prefer self-paced learning
- Can't afford ongoing personal training but need more than generic programs
What you actually get:
✅ 8 weeks of time-based workouts (exact exercises, no decisions)
✅ Video demonstrations for every movement
✅ Complete sensory accommodation strategies
✅ Word-for-word scripts for every social situation
✅ ADHD-friendly flexibility protocols
✅ "Potato day" minimum viable workouts
✅ Visual progress tracking tools
✅ Bonus: Printable workout cards, gym bag checklist, anxiety regulation protocols
Real Results:
"Worth every penny. The Sensory-Safe Strength System gave me exactly what I needed: clear instructions, no guessing, accommodations for my sensory issues. I'm lifting weights I never thought possible. Eight weeks in and I feel STRONG for the first time in my life." - Bibi F., Wolverhampton
"Finally, someone who understands ADHD brains. The time-based workout plan is genius." - Jake L., Online Coaching
One-time payment: £27 Lifetime access with all future updates
Path 2: Guided Hand-Holding
Gym Confidence Starter Package - £349
Perfect if you:
- Feel too anxious to start alone
- Need someone to physically show you everything
- Want accountability during those crucial first weeks
- Live near Wolverhampton (or prefer online sessions)
What happens:
Session 1: Personalised gym tour & equipment familiarization
Session 2: We try exercises together, practice scripts
Session 3: Custom plan based on what felt comfortable
Plus: 4 weeks of email support
Learn About the Starter Package →
Path 3: Ongoing Personal Support
Neurodivergent-Friendly Personal Training
Available:
- In-person (JD Gyms Wolverhampton, Codsall Leisure Centre)
- Home-based training
- Online coaching
Best for: Long-term personalised support that adapts week-to-week
Book a Free Discovery Call →
Path 4: Free Community (Not Ready to Invest)
Join the Neurodivergent Fitness Community for:
- Monthly live Q&As
- Peer support from others who get it
- Shared strategies and wins
- Zero pressure, participate at your own pace
Join the Free Community →
Still Not Sure?
"I want structure but can't afford a trainer" → Sensory-Safe Strength System (£27)
"I'm too anxious to start alone" → Gym Confidence Starter Package (£349)
"I need someone who adapts to my brain weekly" → Personal Training (Book free call)
"I'm still researching" → Free Community
Book a free 15-minute call and I'll help you decide which path makes sense for where you are right now.
No pressure, no sales pitch. Just a conversation.
Choose Your Path Forward
You don't have to figure this out alone. Pick the option that feels right for where you are now:
Your Fitness Journey, Your Rules
Whether you’re just starting or refining your routine, your comfort matters. Besides, there’s no ‘right’ way to work out, only the way that makes you feel confident, comfortable, and strong.
So go at your own pace, try different things, and celebrate every small step toward feeling good in your body.
FAQ: Neurodivergent Workout Questions
Q: What gym equipment is best for autistic adults?
A: The best equipment depends on your specific sensory preferences, but generally autistic adults do well with: resistance bands (silent and predictable), cable machines (smooth controlled movement), ellipticals (quieter than treadmills), and seated machines (stable and grounding). Avoid: Olympic lifting platforms (loud), heavy bag areas (unpredictable noise), and busy free weight sections during peak hours (crowded and chaotic). Start with machines that have clear movement paths and written instructions posted on them to reduce decision fatigue.
Q: How long should ADHD workouts be?
A: ADHD workouts should match your current attention span, not some arbitrary "optimal" duration. For most people with ADHD, 15-30 minute sessions work best because they maintain focus without triggering boredom or restlessness. Use time-based intervals (30-40 seconds work, 20 seconds rest) rather than rep-based sets to eliminate the cognitive load of counting. On high-energy days, you can absolutely work out longer, just listen to your dopamine levels. Quality and consistency beat duration every time.
Q: Can I build muscle with sensory-friendly workouts?
A: Absolutely yes. Muscle growth (hypertrophy) requires progressive overload (gradually increasing weight, reps, or time under tension). You can achieve this with resistance bands, bodyweight exercises, machines, and dumbbells, all of which are quieter and more sensory-friendly than barbells and heavy plates. In fact, many of my autistic clients build strength FASTER with sensory-friendly approaches because they can actually maintain consistency without burning out from overwhelm. Consistency beats intensity for long-term muscle building.
Q: What should I do if I have a meltdown or shutdown at the gym?
A: First, know that this happens and it doesn't mean you've failed. If you feel a meltdown or shutdown coming: (1) Stop the workout immediately - no pushing through, (2) Leave the gym floor and go somewhere quiet (bathroom, car, outside), (3) Use grounding techniques like deep breathing, cold water on face, or pressure on your chest, (4) Don't try to "finish" the workout; just getting yourself regulated is the win. Prevention strategies: bring comfort items (earplugs, fidgets, cooling towel), plan exit routes before you start, and communicate with gym staff if you're comfortable doing so. Some gyms have quiet rooms or will let you use empty studio spaces for recovery.
Q: Can I use these strategies if I'm not officially diagnosed as neurodivergent?
A: Absolutely. These sensory-friendly and ADHD-friendly strategies work for ANYONE who experiences sensory sensitivity, executive dysfunction, energy fluctuations, or gym anxiety, regardless of diagnosis. Many neurotypical people struggle with bright lights, loud music, and overwhelming gym environments too. You don't need a diagnosis to deserve accommodations and support. If these strategies help you feel calmer and more capable at the gym, use them. Your comfort and mental health matter, full stop.
Q: How do I explain my sensory needs to gym staff without oversharing?
A: You don't owe anyone a detailed explanation. Simple, clear requests work best: "Could you point me to a quieter area of the gym?" or "Is there a time when the music is lower?" or "Can I use this corner space?" Most staff are helpful when you make specific requests. If you want to briefly explain: "I'm sensitive to noise/lights" is enough; you don't need to say "I'm autistic" unless you want to. If staff are dismissive, consider switching gyms. Good gyms welcome accessibility requests and take them seriously.
Q: Is home workout better than gym for neurodivergent people?
A: It depends entirely on your individual needs. Home workouts are better if you're highly sensitive to noise, crowds, smells, or unpredictable environments as you have complete control over lighting, temperature, music, and privacy. However, gyms are better if you struggle with executive dysfunction and need external structure, accountability, and clear boundaries between "home" and "workout mode." Many neurodivergent people do both: home workouts on overwhelmed days, gym on good days. There's no "better" option; only what works for YOUR brain and sensory system.
Q: What is the best autism-friendly exercise gear?
A: The essentials include noise-canceling headphones (Sony WH-1000XM5 or Bose), seamless/tagless clothing, compression wear for proprioceptive input, cooling towels for temperature regulation, and exercise gloves to create a barrier with equipment. See the complete gear list in the Sensory-Friendly Fitness Resources.
Q: How do I create ADHD-friendly workout plans?
A: ADHD workout plans should be time-based (not rep-based), include variety to maintain interest, allow for flexibility based on energy levels, incorporate external accountability, and prioritise activities you actually enjoy over what you "should" do. See the complete ADHD Workout Framework above for detailed strategies.
Q: What exercises work best for neurodivergent individuals?
A: It depends on your specific sensory preferences. Generally, low-impact cardio (walking, cycling, swimming), resistance band work (quieter than weights), bodyweight exercises (can do anywhere), and grounding activities like stretching work well. Avoid exercises that trigger your specific sensory issues.
Q: Can people with autism and ADHD successfully work out?
A: Absolutely! With the right accommodations—sensory-friendly gear, flexible routines, appropriate environment modifications, and understanding support—neurodivergent people can thrive in fitness. Many of my clients are autistic/ADHD and have built sustainable workout routines.
Q: How do I manage sensory overload during workouts? A: Use noise-canceling headphones, wear sunglasses or tinted lenses for light sensitivity, choose quiet gym times, bring cooling towels, wear sensory-friendly clothing, take breaks when needed, and have fidget tools available. Read the complete sensory management guide.
Q: What's the difference between neurodivergent-friendly workouts and regular workouts?
A: Neurodivergent-friendly workouts accommodate sensory sensitivities, executive function challenges, energy fluctuations, and social difficulties. They prioritise consistency over intensity, flexibility over rigidity, and comfort over pushing through discomfort.
Q: Do you offer ADHD personal training?
A: Yes! As an autistic ADHDer myself, I specialise in ADHD-friendly personal training that works WITH your brain's wiring—accounting for executive disfunction, dopamine needs, consistency struggles, and energy fluctuations.
Q: How do I start working out if I'm neurodivergent and have never exercised before? A: Start with the Gym Basics Beginners Guide for foundational knowledge, then create a sensory-friendly environment (see Step 1), choose just ONE simple exercise you think you might enjoy, commit to 5-10 minutes, and celebrate showing up. Progress from there.
What to Read Next
Choose your path based on where you are in your fitness journey:
If You're Brand New to Gyms
Start here before anything else:
→ Gym Basics: A Beginner's Guide - What all the equipment does and how to use it safely
→ What to Expect in Your Gym Induction - Reduce anxiety about your first gym visit
→ What to Wear to the Gym - Sensory-friendly clothing guide
If Anxiety Is Your Biggest Barrier
Read these to overcome gym fear:
→ Overcoming Gym Anxiety & Intimidation: Complete Guide - 7 proven strategies, word-for-word scripts, 4-week plan
→ What Is Gymtimidation & How to Overcome It - Understanding why gyms feel scary + practical solutions
→ When Is the Gym Quietest? - Best times for every major UK gym chain
If You Want to Understand Neurodivergent Fitness Better
Deep dives into how ND brains work with fitness:
→ Why Do I Panic at the Gym? Sensory-Friendly Fitness Guide - Complete guide to sensory overwhelm and how to manage it
→ How My Neurodivergence Shapes My Approach to Fitness - My personal story as an AuDHD trainer
→ From Burnout to Balance: My Neurodivergent Fitness Journey - How I learned to work with my brain, not against it
If You Struggle with Consistency & Motivation
Build sustainable habits without willpower:
→ How to Stay Motivated Without Motivation - Systems-based approaches that work for ADHD brains
→ Creating a Routine That Works for You - Neurodivergent-friendly scheduling strategies
→ Ditching "No Pain, No Gain" Mentality - Why this mindset harms neurodivergent people
If You Want Specific Workout Plans
Structured programs and templates:
→ The Sensory-Safe Strength System - 8-week gym program for autistic women (£27)
→ Gym Basics for Beginners - To get to grips with all gym lingo
→ Sensory-Friendly Exercise Modifications - How to adapt any exercise for comfort
If You Need Support & Community
Connect with others who understand:
→ Join the Free Neurodivergent Fitness Community - Peer support, monthly Q&As, shared wins
→ Book a Discovery Call - See if 1:1 personal training is right for you
→ About Rhiannon & Not So Typical Fitness - Learn more about my approach and credentials
Browse all neurodivergent fitness resources → Resources Page
