Sensory-Friendly Workout Modifications
This sensory friendly workout guide is all about helping you find ways to exercise that actually feel good. It covers ways to adapt exercises, choose quieter equipment, and create sensory-friendly spaces that make movement enjoyable. At the end of the day, fitness should be about doing something for you that leaves you feeling better, not overwhelmed.
Being autistic and having ADHD, sensory overload is something I’m very familiar with. Between the loud gym music, fluorescent lights, and all the different smells, it can feel like a sensory minefield! These environments can turn what should be an enjoyable activity into something far more stressful. But the truth is there’s no rule saying you have to fit into the traditional gym mould.
Workout Adaptions
1. Choose Quieter Equipment
One of the biggest sensory challenges in the gym can be noise. It can be from machines, weights clanging, or background music (it is for me!). If you are sensitive to noise too, try this:
Unlike weights, resistance bands don’t make any noise. They are also pretty versatile. You can use them for strength training without the sound and sensation of weights crashing together.
Opt for dumbbells rather than barbells, as they are generally quieter and easier to control. You can usually find some that are coated with rubber which helps to reduce noise.
Consider skipping equipment altogether and focus on bodyweight exercises instead. Exercises like squats, lunges, and push-ups require no equipment and can be done in silence, making them perfect for those seeking a calm workout.
Try incorporating resistance bands or bodyweight exercises into your routine for a sensory friendly workout. These options allow you to train quietly and adapt exercises to your comfort level.
2. Setting Up a Sensory-Friendly Home Workout Space
Creating a home workout space gives you control over the environment, which can be especially helpful for managing sensory inputs. Here are a few tips to make it comfortable:
Use a yoga mat or carpeted area for floor exercises to minimise the hard feel of the ground. Mats also help reduce noise if you’re jumping or doing high-impact movements.
Bright lights can be overwhelming, so if you’re working out at home, choose a space with dimmable or softer lighting. Natural light can also be a calming alternative. I enjoy workouts in my garden in the summer.
Exercise can quickly lead to overheating, so use a fan or keep a window open for airflow. Managing temperature helps reduce discomfort and prevents sensory overload from heat.
Dedicate a small, quiet area at home for workouts, and adjust the lighting, flooring, and airflow to suit you. A comfortable space can make a huge difference in how you experience exercise.
If home workouts interest you, watch my YouTube video about how I got started at home too.
3. Alternative Exercises for Sensory Comfort
If certain movements or sensations make you uncomfortable, there are always ways to modify exercises to make them more sensory-friendly:
High-impact exercises like running or jumping can be loud and jarring. Try quieter options like walking, cycling, or gentle swimming if possible. For at-home cardio, consider shadow boxing or dancing to your favorite music—both are effective but can be done at a controlled pace.
Exercises done on the floor or while seated, such as leg lifts or gentle stretches, are often more grounding and reduce the intense sensory input that upright movements can sometimes bring.
Some people find the sensation of weight calming. Using a weighted blanket during stretching or wearing compression garments can create a feeling that might be helpful.
Experiment with alternative exercises that you find calming or comforting. You can create a routine based on low-impact movements, seated exercises, and tools like weighted blankets for added comfort.
4. Modifying Gym Workouts for Sensory Comfort
If you prefer going to the gym but struggle with sensory overload, try these modifications to reduce discomfort:
Bring noise-canceling headphones to tune out background noise and replace it with music or a podcast you find soothing.
Some gym equipment, like ellipticals or stationary bikes, tends to be quieter than treadmills or rowers. Experiment to find machines that feel more comfortable for you.
Choose soft, moisture-wicking fabrics that won’t irritate your skin or cause overheating. Avoid clothing with tight seams or scratchy labels to keep distractions at a minimum.
Try a sensory-friendly outfit, noise-canceling headphones, and quieter equipment the next time you’re at the gym. Small adjustments can make a big difference in creating a comfortable gym experience.
5. Embracing Your sensory Needs
There’s a lot of pressure out there to follow someone else’s idea of “the perfect workout.” But the best routine is one that respects your needs. Adapting exercises and environments to support sensory comfort isn’t just okay—it’s essential! Fitness is meant to help you feel good, and that looks different for everyone. The goal here is to make your workout journey yours.
Exercise to fit your sensory requirements
Exercise should never feel like something you have to “endure” or “push through” just to meet someone else’s standard. By choosing quieter equipment, modifying exercises, and creating a sensory-friendly workout space, you’re setting up fitness on your terms. That’s powerful! You deserve a routine that makes you feel comfortable, confident, and yes—proud.
So, let yourself move in a way that feels right. Take breaks, adjust things, and let go of rigid expectations. Remember, there’s no one right way to do this—just the way that works best for you. Embrace it, enjoy it, and celebrate every step forward. Fitness is here to support you, not the other way around.
