Neurodivergent-Informed Personal Training
For Autistic, ADHD, and Anxious People Who've Been Failed by Traditional Gyms
You don't need to "push through" sensory overload. You don't need to figure out unwritten gym rules alone. You need a trainer who actually understands how your brain works; and builds your program around it.
Maybe This Sounds Familiar:
You've bought gym memberships you've never used, or cancelled in the parking lot before walking in.
You've stood in the gym, paralysed by not knowing what to do, which machines to use, or if you're doing it "right."
Every gym session feels like you're fighting sensory overload (the music, the smell, the sweat, the people) more than actually building strength.
You avoid equipment because someone else is nearby and you don't know the "rules" for sharing or asking.
You've tried following online programs but couldn't translate them into actual gym workouts, and gave up feeling like you're just "not built for fitness."
You're not broken. The gym just wasn't designed for brains like ours.
And that's exactly why I built Not So Typical Fitness; personal training that works WITH your neurodivergent brain, not against it.
This Is For You If:
You're autistic, ADHD, or neurodivergent and traditional fitness programs feel like they're built for a different species
You struggle with gym anxiety, sensory overload, or social overwhelm in fitness environments
You're a beginner or coming back after a long break, and you need someone who won't judge where you're starting from
You're plus-size and tired of trainers who assume weight loss is your only goal
You want to build strength, confidence, and consistency—not just survive another punishing workout you'll abandon in two weeks
The Not So Typical Approach:
Sensory-Aware Training
I select environments, movements, and equipment specifically to prevent overwhelm and maximize comfort; which means you can focus on getting stronger instead of just surviving the session.
Example: We choose quieter gym times, use equipment away from mirrors and crowds, and build in sensory breaks when you need them.
Executive Function Support
Flexible scheduling, reminders, and accountability systems designed for ADHD and autistic brains; which means you actually show up consistently instead of relying on willpower that runs out.
I send you your workout plan in advance, reminder messages before sessions, and we build routines that work with your energy patterns (not against them).
Zero Guesswork Workout Plans
Every session has a clear plan—you know exactly what you're doing, in what order, with what weight; which means you never stand around confused or drain your executive function trying to "figure it out."
This is the same approach I use in my Sensory-Safe Strength System—complete clarity, zero decisions.
Social Scripts & Gym Etiquette
I teach you the unwritten rules and give you word-for-word scripts for every gym interaction; which means you can navigate the gym confidently instead of avoiding equipment because someone else is nearby.
Not sure how to ask to work in? What to do if someone talks to you? I've got you covered. (You can preview some of these in my free gym anxiety guide.)
Routine Architecture
We build sustainable habits using strategies specifically designed for neurodivergent brains; which means you create consistency that lasts, not another short-term effort that ends in burnout.
We start small (even one session a week), build gradually, and celebrate progress that isn't about the scale.
No "Fitspo" Pressure
We don't focus on weight loss unless YOU want to. We train for strength, mobility, mood, and confidence—which means your worth isn't tied to a number, and exercise becomes something you do FOR your body, not TO it.
I learned this the hard way through my own burnout journey—and I'll never put you through what I went through.
Here's Exactly How We'll Work Together:
Step 1: Free Discovery Call (20 Minutes)
We'll have a relaxed conversation about your goals, your challenges, and what you actually need from a trainer. No pressure, no sales pitch, just a chance to see if we're the right fit.
What We'll Discuss:
Your gym anxiety triggers and sensory challenges
What you've tried before (and why it didn't work)
Your goals (and whether you even HAVE clear goals yet—that's okay!)
Which of my support options might work best for you
Step 2: Choose Your Support Level
I offer different ways to work together, depending on your needs and budget:
OPTION 1: Gym Confidence Starter Package (£349)
Perfect if: You need immediate support to overcome gym intimidation
What You Get:
3 one-hour in-person training sessions at JD Gym Wolverhampton or Codsall Leisure Centre
Gym orientation and equipment familiarisation
Your first structured workout plan
Sensory accommodation strategies
Word-for-word social scripts for common gym situations
Text/email support between sessions
This package helps you:
Feel confident walking into the gym alone
Know exactly what to do and what order to do it in
Handle sensory overload and social anxiety
Understand gym etiquette and "unwritten rules"
Not ready to commit? Try my Sensory-Safe Strength System (£27) first; it's the same framework I use with clients, designed for you to implement independently.
OPTION 2: Ongoing 1:1 Personal Training
Perfect if: You want continued accountability and progressive programming
What You Get:
Weekly or bi-weekly in-person sessions (gym-based or home-based)
Fully customised workout programs that evolve as you get stronger
Between-session support via text/email
Progress tracking and adjustments
Sensory management strategies
Accountability that works with ADHD/autistic brains
Pricing & Packages: View full pricing details on my Wolverhampton personal trainer pricing page.
Payment plans available, because fitness support shouldn't be only for people who can pay everything upfront.
OPTION 3: The 4-Week Framework
Perfect if: You want structure and support but aren't ready for in-person training
What You Get:
4-week structured workout plan you can repeat indefinitely
Flexible programming for gym or home
Email support for questions
Progress tracking templates
Sensory management guide
No expiry date; use it at your own pace
OPTION 4: Full Coaching Program
Perfect if: You want the most comprehensive support and fastest results
What You Get:
Unlimited in-person sessions (weekly or more)
Fully bespoke programming
Priority text/email support (same-day responses)
Nutrition guidance (if wanted)
Habit coaching and routine building
Long-term accountability and progression
This is my most intensive option, for people who want maximum support and are ready to invest in their long-term health.
Step 3: Start at YOUR Pace
Whether you book one session or commit to a full program, we move forward in a way that feels safe, manageable, and right for you.
I'll never push you to:
Train more than you're ready for
Work out through pain or burnout
Commit to a frequency that doesn't fit your life
Focus on goals that aren't actually yours
You set the pace. I provide the structure, support, and expertise.
Step 4: Grow Stronger Together
You'll get ongoing encouragement, adjustments, and support so you never feel like you're doing this alone.
Between sessions, you can:
Text me with questions (I respond within 24 hours)
Send form-check videos if you're unsure about technique
Ask for workout modifications if something isn't working
Get accountability check-ins when you need them
This isn't just "show up and do your reps", this is genuine support from someone who understands how your brain works.
What My Clients Say:
Hi, I'm Rhiannon Cooper
I'm an autistic and ADHD personal trainer based in Wolverhampton who believes fitness should feel safe, supportive, and designed around you—not the other way around.
I didn't always understand my own neurodivergence. For years, I pushed through burnout, ignored sensory overload, and tried to force myself to train "the normal way." It nearly destroyed my relationship with exercise entirely.
When I finally got my autism and ADHD diagnoses, everything clicked. I realised:
The gym wasn't designed for brains like ours
"Just push through it" is terrible advice for neurodivergent people
We don't need to be "fixed"—we need systems that work WITH our neurology
That's why I created Not So Typical Fitness; to give other neurodivergent people the support I wish I'd had.
Whether you're just starting out or coming back after a long time away, I'll help you build confidence, strength, and habits that stick. With no shouting, no shame, and no pressure to be perfect.
Where I Work In-Person
In-Person Training Locations:
JD Gym Wolverhampton and Codsall Leisure Centre
Both locations chosen specifically for their:
Neurodivergent-friendly environments
Accessible equipment and layout
Staff who understand diverse needs
Where I Work Remotely
Online/Home-Based Training:
Can't make it to the gym? No problem.
I offer home-based personal training and online coaching for people who:
Find gym environments too overwhelming (even with support)
Have mobility or accessibility challenges
Prefer training in their own space
Want structured programming without in-person sessions
Not Ready for Personal Training Yet? Start Here.
If gym anxiety is holding you back from taking the first step, my comprehensive guide can help. Learn how to overcome intimidation, manage sensory overload, and build confidence before (or instead of) working with a trainer.
Inside the Free Gym Anxiety Guide:
Understand the 5 real barriers that cause gym anxiety
Get practical strategies for sensory overload and social fears
Learn gym etiquette with word-for-word scripts
Follow a 4-week plan to build gym confidence independently
This is the SAME framework I use with my personal training clients—you just implement it yourself.
Still Not Sure? Start Small.
My Sensory-Safe Strength System (£27) gives you everything you need to build gym confidence and strength independently:
8-week structured workout plan (zero-decision programming)
Complete sensory management toolkit
Word-for-word social scripts for gym interactions
Routine-building strategies for neurodivergent brains
Body awareness training for interoception challenges
It's the most affordable way to test my approach before committing to personal training.
Ready to Build Confidence, Strength, and Consistency?
You deserve a trainer who understands how your brain works, and builds your program around it.
Let's talk about what support would work best for you.
Or email me directly: rhiannon@notsotypicalfitness.co.uk
Call/Text: 07855 285514
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