Ultimate Guide
to Neurodivergent-Friendly Workouts
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.
Read on to find out what is important when it comes to planning your workouts. There are four steps that if you follow will ensure you are able to survive exercise and build it into your life for the long term. This includes choosing an environment and setting it up to work with you rather than against you. Selecting exercises that don’t add additional noise or stimulus to you. Considering your energy levels and listening to your body; and responding to what it is telling you. Finally it is about putting it all together and finding fitness that works for you.
You’ve got this!
Step 1: Creating a Comfortable Workout Environment
Before focusing on which exercises to want to choose, it’s important to make sure your workout environment is right for you. Does it supports your needs? Think beyond things like equipment and space and consider your own unique sensory needs. Whether you prefer working out at home or in a gym, small adjustments can make a huge difference both in how you feel during the workout and how successful the workout is for burning energy.
The Right Clothing
Choosing the right clothing for exercise is all about comfort, functionality, and personal preference. The fabric you wear can make a big difference. Moisture-wicking materials like polyester or nylon help draw sweat away from your skin, keeping you dry and comfortable. Cotton, while soft, tends to absorb sweat and can become heavy and uncomfortable during intense workouts. In colder weather, layering is important, with a moisture-wicking base layer, an insulating mid-layer, and a windproof or waterproof outer layer if needed.
Of course, fit and comfort are just as important as the type of fabric. Clothes should allow free movement without being too tight or too loose. Compression wear can provide muscle support and help with circulation, while high-waisted leggings or fitted shorts prevent constant adjustments during exercise. There is nothing worse than needing to constantly do the ‘open leg’ walk to encourage bunched up fabric to drop back down.
The type of activity you’re doing will also influence your clothing choices. For strength training, fitted tops and flexible bottoms work best to avoid any fabric getting in the way. Runners benefit from lightweight, breathable clothing and running tights or shorts with built-in liners. Yoga and Pilates require stretchy, non-slip materials that allow a full range of motion. If you’re working out outdoors, layering appropriately for the weather ensures you stay comfortable.
Supportive sportswear is essential, especially when it comes to sports bras, which should match the level of impact of your workout. Shoes should also be activity-specific—running shoes for running, cross-trainers for general workouts, and shoes suitable for weight training.
Honestly, choosing the right workout clothing can make or break an exercise session. Scratchy tags, seams, or rough materials can cause irritation, so soft, breathable fabrics are ideal. But, make sure you opt for wicking material as sometimes the sofest, loveliest material can absorb sweat and become a sensory nightmare.
Consider the practical aspects too; some people prefer minimalist designs without zip or tight cuffs to avoid sensory overload. Personally, I like to be able to push up my sleeves and so tight cuffs are not for me. Finally, other elements can make a difference. Pockets are great for carrying essentials like keys or a phone, and thumbholes in sleeves provide extra warmth if needed, especially when exercising outside. Reflective features on clothing improve visibility in low-light conditions and should definitely be considered if you head outside.
Weather conditions play a big role in what you wear. In cold weather, layering up with moisture-wicking materials is key, while in hot weather, loose-fitting, light-coloured, and sweat-wicking fabrics help keep you cool. For rainy conditions, a lightweight, water-resistant jacket is a great addition.
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.
Home Workout Tips
When it comes to flooring, consider using a yoga mat or carpeted area. This will help to reduce hard surface impact and improve your comfort. 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 feel overwhelming.
Do not underestimate the impact of room temperature! Adequate ventilation is important. Make sure you can open a window and allow fresh air in. If this isn’t possible, you can always use a fan to help prevent overheating. The reason this matters is because overheating can be a serious issue especially when you are just starting out and not used to how far you can push your body. Not only does it pose a health and safety risk to you but being too hot can increase stress and general discomfort that can come from sweating.
Right, this is important. Despite what many say, you do not need to have music on to enjoy a workout. Silence is actually fine! If you prefer silence, go for it. In a louder environment noise-canceling headphones can be helpful. Sometimes low-background music can be beneficial. There isn’t one size fits all! If you’re not sure what works best, try a few options over a week or so and make a note on how you feel with or without music. You might be surprised with the answer.
Clutter is a never ending issue in my house, especially in my office at home. There is no way in hell I could complete a workout in here, even if I didn’t have the two house rabbits trying to get underfoot the whole time. Choose spaces that are appropriate for you to move around in and exercise comfortably. This is even important when it comes to yoga.
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. 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. 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.
It is important to remember that there really is no right and wrong. Experiment and see what works for you. Then continue with that set up and try to make it a little better each time until you know exactly where in your house and how to set up your space.
Gym-Friendly Sensory Strategies
Choose quiet hours! In other words, 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. Bonus here is that off-peak memberships are often cheaper too. This means that for those on a tighter budget, you’re actually saving money by choosing these quieter times to train.
Bring sensory aids just in case. Let’s face it. You will never regret having them in a bag and not needing them but you will be might annoyed if you don’t have them and need them. Have a check list if you need one and find it difficult to remember things. Try noise-canceling headphones (I like Bose and Apple Air Pod Pro and often take both with me), sunglasses (for if you find bright lights overwhelming or triggering), earplugs (my favourites are Loops) and fidget tools to help with regulation.
Gyms can be overstimulating at the best of times so be prepared for whatever you might need. You know yourself better than I know you, so if you know that you are best when you have a clicky pen or squishy keyring, take those. Or, at least, have them available to grab in an overstimulated stressful emergency.
Find the right equipment. You will quickly find out the some machines are quieter than others (e.g., ellipticals over treadmills). Some of them can be loud, especially the pin resistance machines. People will use them with headphones and not realise they clank the weights each rep.
Pick a low-stimulation area. For example, many gyms have less crowded corners that allow for more personal space. Look for spaces labelled as ‘stretch’ or ‘flex’. You can ask gym staff or other members too. Some gyms even have sensory rooms if you need a time out. 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: Choosing Exercises That Suit Your Needs
Right… not all workouts feel good for everyone. Your friend might claim to have ‘the best upper body workout ever’ and insist that you’ll love it like they do - and they might genuinely love it, but that doesn’t mean that you too have to love it. It is OK to do other things if you know that a certain movement or exercise isn’t for you.
For me, I dislike barbell hip thrusts. Not sure why, the movement maybe and set up is a lot. Instead I do weighted glute bridges - these pretty much work the same muscles and hit the right areas without me doing those dreaded hip thrusts.
so, instead of forcing yourself into a fitness routine that doesn’t suit you, experiment with exercises that fit your own sensory preferences. If you’re neurodivergent, take time to make your workouts neurodivergent friendly.
Strength Training and Building Confidence Without Sensory Overwhelm
Find gym equipment that works best for you. If you get flustered or worry about making noise with weights dropping when unloading a barbell, opt for dumbbells instead. Dumbbells are easier to control and often quieter than barbell. It is much easier to take a dumbbell or two across the gym floor to a quieter area than a barbell which is typically more fixed in its location. You don’t have to avoid ever using barbells though, but on days where overwhelm ins’t far away, this little adjustment can make a big difference too.
Try resistance bands because these are silent and versatile. Resistance bands allow for strength training without the noise of weights. There are bodyweight exercises too. Movements like squats, lunges and push-ups can be done anywhere.
If you want to stay in a quieter part of a gym for an evening, there are plenty of full body workouts that can be done without needed any additional equipment. Another adjustment that can limit the need to move around a busy gym and reduce some sensory triggers.
Cardio and reducing Sensory Overload While Boosting Mood
There are low impact options you can choose. Walking, cycling, swimming, and shadow boxing are quieter and more sensory-friendly than jumping or sprinting. Pacing makes a huge difference. Listen to music with a steady beat or set time-based goals instead of distance-based ones to reduce pressure on you to perform.
If the gym feels overwhelming, whether all the time or some of the time, try an outdoor walk or home-based cardio session. These little modifications can help you move your body more.
Flexibility & Grounding Exercises for Calming the Nervous System
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: Pacing, Breaks, and Energy Management
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.
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.
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.
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: 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.
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!
