Neurodivergent-Friendly Fitness Guide
Table of Contents
Introduction
Step 1: How to Create a Sensory-Friendly Workout Environment
Step 2: Best Exercises for Neurodivergent-Friendly Workouts
Step 3: How to Manage Energy & Breaks in Your Workouts
Step 4: How to Personalise Your Workouts to Fit Your Needs
Why Fitness Can Feel Overwhelming When You’re Neurodivergent
Starting a fitness journey can be challenging. Doing so as a neurodivergent person can feel overwhelming; gyms can be noisy, routines seem rigid and unrealistic expectations.
There is a need to “push through” sensory discomfort that can actually make exercise feel more stressful than beneficial and the awful ‘no pain no gain’ issue too… But exercise should make you feel good, not stressed. That’s why this guide is designed to help you build a fitness routine that works with you, not against you.
My Story: Autistic, ADHD & a Qualified Personal Trainer
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.
What You’ll Learn in This Guide
This guide breaks down fitness into four clear steps you can actually follow:
Create an environment that supports your needs.
Choose exercises that don’t overwhelm your senses.
Manage your energy and give yourself permission to rest.
Adapt routines so they fit your life long-term.
Ready to Start? You’ve Got This!
This is your fitness journey, and it’s about progress, not perfection.
Take it one step at a time, listen to your body, and celebrate every small win. You’re capable of more than you think, and this guide will help you get there.
Step 1: How to Create a Sensory-Friendly Workout Environment
Before choosing exercises, start with your environment. A space that feels comfortable and safe will make workouts more enjoyable and sustainable. Here’s how to adapt clothing, home setups, and gym strategies to suit your needs.
Best Workout Clothing for Neurodivergent Fitness
What you wear can make or break your workout. Fabrics, fit, and even small details all matter when you’re sensitive to touch or movement.
Best Fabrics for Comfortable Workout Clothes
Moisture-wicking materials like polyester or nylon pull sweat away from your skin and keep you light. Cotton, while soft, absorbs sweat, gets heavy, and can cling uncomfortably; a common sensory trigger.
How Gym Wear Should Fit for Comfort & Performance
Of course, fit and comfort are just as important as the type of fabric. Clothes should move with you, not against you. Compression wear can provide support, while high-waisted leggings or fitted shorts reduce the need for constant adjusting. The goal is freedom of movement without distraction.
Choosing the Right Activewear for Different Workouts
Different workouts need different gear. Fitted tops and flexible bottoms suit strength training. Breathable fabrics work best for running. Stretchy, non-slip fabrics make yoga and Pilates easier. Outdoors? Layer up to stay comfortable.
Best Sports Bras for Supportive & Comfortable Workouts
A supportive sports bra should match the impact level of your workout. Shoes matter too, so think running shoes for running, cross-trainers for varied gym sessions, and flat-soled shoes for weight training.
Clothing Mistakes That Cause Sensory Overload
The wrong clothing can ruin a workout. Scratchy tags or seams can feel unbearable once you start sweating. Cotton gets heavy and sticky. Waistbands that dig in or leggings that slide down mean constant fiddling instead of focusing.
Not So Typical Top Tip: Test new workout clothes at home before heading to the gym. Even a few minutes of movement can reveal hidden annoyances.
Extra Tips for Choosing Comfortable Activewear
Small details can make a big difference. Some people prefer clothes without zips or tight cuffs. Pockets are handy for keys or phones. Thumbholes add warmth. Reflective strips help if you exercise outdoors in low light.
How Weather Affects Your Workout Clothing Choices
Layering is key in colder weather. In summer, light-coloured, breathable fabrics keep you cool. A lightweight waterproof jacket is a good addition for rainy days. Comfort starts before you even step into the gym.
The right workout clothing can enhance your performance and overall experience, so finding what works best for your body, activity, and personal preferences is important.
Neurodivergent-Friendly Home Workout Tips
If you prefer exercising at home, a few small tweaks can make workouts safer and more enjoyable.
Why Room Temperature Matters During Exercise
Good airflow prevents overheating, which can quickly lead to discomfort and stress. Open a window, use a fan, or set up in a naturally cooler space.
Overheating can be a serious health issue, especially when you are just starting your fitness journey and unsure how far you can push your body. Being too hot can increase stress and being overly sweating can cause discomfort that some people (myself included) struggle with.
Best Music & Sound Options for Neurodivergent Workouts
Silence is completely valid! Some people prefer low-background music or noise-cancelling headphones.
Not So Typical Top Tip: Try different options for a week and note how you feel; you might be surprised what works best.
Creating a Safe & Comfortable Space to Exercise
Working out from home can mean making the best of a less than ideal environment. Clutter creates stress. Choose a clear area where you can move freely. Even a yoga mat in a small corner works if it’s tidy and distraction-free.
Lighting can make a huge difference too. You can opt for dimmable lights, natural light, or softer bulbs. These can be great if bright lights often feel overwhelming.
How Much Space Do You Need for Home Workouts?
Ideally, you should be able to stretch your arms in all directions without hitting anything. If space is limited, pick smaller-range movements like glute bridges or seated stretches.
Outdoor patios or gardens can also be great options. In the summer months I would often set up outside on the patio. I had to get over the idea that my neighbours might laugh at me, but hey at least I was moving my body and being healthier whilst they spied on me through their upstairs windows.
Small spaces can work so don’t write them off, but consider the logistics and space you may need to successfully complete the workout you choose. So many times I have set up a yoga mat only to follow along with YouTube videos and find out that I need a good arms length of space both sides part way through.
There really is no right and wrong so experiment and see what works for you.
Sensory-Friendly Tips for Going to the Gym
Gyms can be overwhelming, but with a few strategies, they can feel manageable.
Firstly, visit the gym during off-peak times. Some gyms might even have designated quiet hours with reduced noise levels. You can ask the gym staff about this during an induction.
Not So Typical Top Tip: Some gyms offer off-peak memberships which are often cheaper.
Best Sensory Aids for Autistic & ADHD Gym-Goers
Gyms can be overstimulating at the best of times so be prepared for whatever you might need. You know yourself better than I do and what you need, whether that is a clicky pen, squishy keyring or something else entirely. Have these things available to grab in an overstimulated stressful emergency.
Noise-cancelling headphones, sunglasses, earplugs, or even small fidgets can help regulate overwhelm. Pack them in your gym bag just in case as better to have them than need them and not.
Choosing Quiet Gym Equipment to Reduce Overstimulation
Some machines are calmer than others. Ellipticals and dumbbells are quieter, while pin-stack machines often clang with every rep. Opt for equipment that feels less chaotic.
Finding Low-Stimulation Areas in the Gym
Look for stretching or flexibility zones, quiet corners, or women-only areas if available. Some gyms even have sensory rooms. These spaces offer more privacy and less distraction so you can focus on moving your body.
For women you can also choose gyms that have spaces that only women are able to be in, this can help if you worry about being watched by men in the weights area.
Step 2: Best Exercises for Neurodivergent-Friendly Workouts
Not all workouts feel good for everyone. Your friend’s “perfect routine” might be overwhelming or uncomfortable for you, and that’s okay. The key is finding movements that match your sensory preferences and energy levels.
Exercise Alternatives for Sensory Comfort
If a certain exercise feels awkward or stressful, swap it out for something that works better for you.
Hip thrusts vs. glute bridges → If setting up a barbell hip thrust feels overwhelming, glute bridges target the same muscles with less hassle.
Treadmill running vs. walking → Loud, bouncy treadmills aren’t for everyone. A steady walk outdoors or on a quieter cardio machine works just as well.
Group classes vs. solo workouts → Classes can be overstimulating. Try following a video at home or using a written routine in the gym instead.
Remember: Substitutes aren’t “cheating.” They’re smart adaptations.
Strength Training Tips for Neurodivergent Beginners
Strength training builds confidence and resilience — but it doesn’t have to come with added sensory stress.
Choose dumbbells over barbells → Dumbbells are easier to carry into quieter corners of the gym, making them less stressful to use.
Try resistance bands → They’re silent, versatile, and lightweight; perfect for low-overwhelm strength training.
Bodyweight is valid → Squats, push-ups, and lunges don’t require any equipment. They’re simple, effective, and can be done anywhere.
Not So Typical Top Tip: On tougher days, scale back to smaller, manageable movements instead of skipping your session entirely.
Low-Overwhelm Cardio Options for Neurodivergent Fitness
Cardio doesn’t have to mean noisy treadmills or exhausting sprints.
Walking and cycling → Steady-paced, low-impact, and often quieter than other cardio options.
Swimming → Gentle on the joints and can feel calming thanks to the water’s pressure and muffled sound.
Shadow boxing or dance at home → Great ways to move your body without worrying about busy gym spaces.
Not So Typical Top Tip: Set time-based goals (like 10 minutes) instead of distance-based goals to reduce pressure.
Stretching & Grounding Exercises for Sensory Regulation
Seated or floor-based movements are a winner. Try stretching while seated or lying down.
These can feel grounding and help to regulate you. Do this alongside some deep breathing and slow intentional movements. Focusing on slow stretches in addition to deep breathing regulates sensory input.
Gentle pressure from weighted clothing during stretching helps with sensory comfort. Just like at home, you could use weighted blankets or compression gear if you feel comfortable doing so.
Step 3: How to Manage Energy & Breaks in Your Workouts
Many neurodivergent people experience fluctuations in energy levels. As a result, consistency is difficult. Instead of forcing rigid schedules that add to exhaustion, create a routine that works for you. Adjust it to your natural rhythm and it will last longer.
Benefits of Short Workout Sessions for Beginners
Short sessions are valid too! A 10-minute workout is better than nothing. Start small and then build gradually. Give yourself the freedom to respond to your energy levels in the movement rather than beating yourself up.
How to Use Breaks Without Feeling Like You’ve Failed
Take breaks when needed. And I mean in addition to rests between sets… If sensory overload hits, pause and reset. Take a drink, get some fresh air, or try some deep breathing.
Listening to Your Body and Adapting Routines
You are allowed to change up your routine. Listen to your body. Some days might feel better for stretching. Others will be better for strength training. Then there are rest days that are needed in any successful fitness routine.
Step 4: How to Personalise Your Workouts to Fit Your Needs
Of course the best workout is one that fits your needs and not someone else’s expectations. If you need to adjust equipment, movement styles, or pacing, that’s okay. Exercise should help you feel good, not drained or overwhelmed.
Finally, remember that you don’t have to work out like everyone else.
Adapting Fitness to Fit Your Life
In other words, adapt fitness to fit you. Even small adjustments can make workouts feel more enjoyable and less overwhelming. Finally, listening to your body is more important than pushing through discomfort.
Want more guidance? Check out my YouTube channel for workout demos and tips!
Why Your Fitness Journey Should Be Unique to You
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.
Contact Not So Typical Fitness Today
Have any questions? Reach out here or below. We are all different and I’d love to hear how you’re making fitness work for you!
