Adapting Fitness to Sensory Needs

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.

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.

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.

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.

A black woman doing a workout at home stretching whilst sitting on a yoga mat with plants around her watching a laptop screen workout on youtube for not so typical fitness.

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.

• 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.

A woman on her own at the gym wearing all purple and on a purple yoga mat, she is stretching with her eyes closed some where relaxing and quiet for a neurodivergent-friendly workouts

Step 2

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

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.

A larger woman doing a side lunge with dumbbells next to her. She is smiling and happy on a yoga mat whilst completing a Neurodivergent-friendly home workout.

Cardio and 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.

two people stretching on grass supportive personal trainer in wolverhampton for neurodivergent-friendly workouts

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.

A woman following a youtube video workout from home sitting on a yoga mat and stretching for mobility.

Step 3

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.

two people walking outside casually along a path with a bench coming up.

Step 4

Making Exercise Work for You

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.

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!

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.

Rhiannon the personal trainer in wolverhampton gym smiling with a barbell and pink clips and noise cancelling headphones on.

Have any questions? Reach out here or leave a comment below. We are all different and I’d love to hear how you’re making fitness work for you!