Free Resources & Guides for Neurodivergent Fitness
Whether you're completely new to the gym or exploring how fitness can work with your neurodivergence, these resources will help you find confidence, clarity, and calm.
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![The Gym Anxiety Toolkit Booklet]()
Gym Anxiety Toolkit
Feel calmer and more confident at the gym with this free toolkit designed for anxious, nervous, autistic and/or ADHD adults.
Includes sensory checklist, quiet time planner, and encouragement tracker.
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![Mock up imagery of the gym beginners guide for basic gym knowledhge]()
Gym Basics: A Beginner's Guide
Starting the gym doesn't have to feel overwhelming. This guide breaks down reps, sets, weights, and equipment in a simple, neurodivergent-friendly way.
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![Ultimate Guide to Neurodivergent Fitness]()
Ultimate Guide to Neurodivergent Fitness
Understand how your body and brain work together in fitness contexts, and why traditional approaches often don't work.
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![Guide 5: Sensory-Friendly Fitness Guide]()
Sensory-Friendly Fitness Guide
Feeling anxious or overwhelmed at the gym? Learn why gyms trigger sensory overload and how to build calm, flexible workouts that actually work for you.
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![Open spiral-bound book titled 'The Complete Guide to Overcome Gyminimidation and Anxiety' with a subtitle indicating it's a practical, judgment-free guide for anxious people wanting to build strength without being overwhelmed, and another booklet titled 'What Actually Works: 7 Strategies That Make the Gym Accessible' next to it. The books are partially open, revealing pages with text and strategies.]()
The Complete Guide to Overcome Gymtimidation
A free, neurodivergent-friendly guide to overcoming gymtimidation, without forcing yourself to “push through” or pretend you’re fine.
If you don’t know where to start, you can browse all the resources and guides here.
And if you would rather read more Rhiannon Ramblings and thought pieces, check out the blog here.
Browse By Topic: Find What You Need Right Now
Not sure where to start? Choose the topic that resonates most with where you are today. Each category is filled with practical advice, honest experiences, and strategies that actually work.
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If the thought of walking into a gym makes your heart race, you're not alone.
This section covers everything from panic attacks in the car park to building confidence one tiny win at a time.
You'll find practical strategies for managing social anxiety, word-for-word scripts for gym situations, and a realistic path to feeling like you actually belong there.
Key Topics:
Overcoming gymtimidation and panic attacks
Finding quiet gym times to avoid crowds
Building confidence without the overwhelm
What to expect in your first PT session
Social scripts for every gym situation
Start Here: Complete Guide to Overcoming Gym Anxiety ← Your roadmap to confidence
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New to the gym and have no idea where to start?
This section breaks down everything you need to know—from what actually happens in a gym induction to understanding reps and sets.
No judgment, no assumed knowledge, just clear answers to the practical questions that keep you from starting.
Key Topics:
What happens in a gym induction (step-by-step)
Understanding gym equipment and how to use it
Gym rules and etiquette (with exact scripts)
What to wear and bring
How many sessions per week as a beginner
Setting realistic goals
Start Here: Gym Basics for Beginners Guide ← Your complete beginner roadmap
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Traditional fitness advice isn't designed for neurodivergent brains. This section is.
Whether you're autistic, have ADHD, or are otherwise neurodivergent, you'll find strategies that work WITH your brain—not against it.
From managing executive dysfunction to creating routines that actually stick, this is fitness that understands how your mind works.
Key Topics:
Why mainstream fitness fails neurodivergent people
Managing sensory sensitivities during exercise
Creating routines that accommodate executive function challenges
Understanding interoception (or lack thereof) in fitness
Working with energy crashes and all-or-nothing thinking
Start Here: Ultimate Guide to Neurodivergent Fitness ← Everything you need in one place
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If bright lights, loud music, strong smells, or the feeling of sweat on your skin makes the gym unbearable, this section is for you.
Learn practical strategies for managing sensory overwhelm, finding sensory-friendly gym environments, and adapting exercises to reduce discomfort—all while still building strength effectively.
Key Topics:
Finding quiet gym times to reduce sensory input
Sensory-friendly workout modifications
Managing sweat, smells, and textures
The state of gym accessibility (and what needs to change)
Creating sensory-accommodating exercise routines
Start Here: Sensory-Friendly Fitness ← Your complete sensory guide
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Fitness isn't just physical—and it's definitely not about "no pain, no gain."
This section explores the intersection of mental health and exercise, from recovering from burnout to staying motivated when motivation disappears.
It's about building a sustainable relationship with movement that supports your wellbeing, not sabotages it.
Key Topics:
Recovering from autistic burnout
Ditching toxic fitness culture
Staying consistent without motivation
Non-scale victories worth celebrating
Managing rejection sensitivity around fitness
Some days I struggle too (honest talk from a trainer)
Start Here: From Burnout to Balance: Rebuilding My Relationship with Exercise ← My personal journey
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Looking for targeted training for specific activities or goals? This section covers niche fitness topics from equestrian core strength to functional movement patterns and sport-specific training approaches. Whether you ride horses, need equipment-free options, or want to build specific strength patterns, you will find focused guides here.
Key Topics:
Rider-specific core training
Equipment-free workout options
Functional movement patterns
Sport-specific strength building
Body-awareness exercises
Progressive training protocols
Start Here: The Rider's Core System ← 2-week program for equestrians
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The Rider's Core System: Better Balance & Confident Riding
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