Neurodivergence is Celebrated and Supported at Fitology Hub: What it means to be a neurodivergent-friendly women's gym

At Fitology Hub, we have worked hard to create an inclusive and nurturing environment where neurodivergent women are supported and celebrated. We understand that gyms can be intimidating places and that starting and maintaining an exercise routine can have extra challenges for our neurodivergent members. We have made it a priority to build a community where women with autism, ADHD, DCD (Developmental Coordination Disorder, or "dyspraxia"), dyslexia and other neurodevelopmental conditions can feel welcome and thrive.

We know how important it is to listen and learn. We have listened to our neurodivergent staff and members, and we have learned that making the right, careful and considered adjustments can create a richer and more nourishing space for everyone. We have learned that removing some of the common barriers to exercise experienced by neurodivergent women has no negative impact on "neurotypical" members and, in fact, can actually benefit them (almost) as much.

The brain boosting power of exercise

Good news!

Exercise is a catalyst for a number of neurotransmitter shifts in the brain that can have a positive and powerful impact on how neurodivergent people experience the world. Exercise boosts dopamine and norepinephrine - neurotransmitters responsible for regulating mood, alertness and focus. Firing up these neurotransmitters can improve brain signalling and reduce anxiety. In a nutshell, this means exercise can help to tidy up communication in the brain, which can have the huge benefit of making life feel less overwhelming.

Even more good news! 

Exercise has been shown to trigger neuroplastic processes that can alter the brain's function and structure. These shifts can improve cognition and emotional regulation, and, with consistent training, the positive benefits can be permanent.

Variety within structure

If you've met one neurodivergent person, then you've met... one neurodivergent person. At Fitology Hub, we try to balance some members' needs for predictability and structure with others' who are easily bored and crave novelty.

In strength training sessions, there will always be familiar exercises that are repeated in cycles, but at Fitology Hub, no two sessions are the same. We have a monthly coaches' meeting where the trainers learn from each other and springboard ideas to ensure sessions remain fun, fresh and dynamic.

Routine with flexibility

We encourage our members to commit to a regular session or sessions each week where possible, so that they can train alongside the same coach and other women. Being greeted by friendly and familiar faces can help foster a sense of belonging and make staying accountable easier. Many of our members enjoy continuing the conversation with their 4:1 group over weeks, months and years. This regular and undemanding social connection in an all-female environment can positively impact confidence and self-esteem, both inside and outside the gym.

Falling off the Routine Wagon...

We understand that energy levels can fluctuate more dramatically for neurodivergent women and, when "spoons" are few and far between, it can be a struggle to maintain a regular routine.

We understand that life sometimes gets in the way, so we make it very easy for members to reschedule their regular sessions. We try to offer the right support to make it as easy as possible to stay consistent, but if our neurodivergent members do fall off the routine wagon, we do our best to make them feel safe and welcome to return without feeling judged or shamed.

Prioritising Sensory Needs and Safety

Nervous System Regulation Breathwork

We begin every session at Fitology Hub with breathwork to help activate the parasympathetic nervous system. Though vital for everyone, breathwork can be particularly beneficial for our neurodivergent members, who are already more prone to sensory overload.

What does breathwork involve?

After being invited to lie down on a mat and close your eyes (if you are comfortable to do so), the main lights are turned off. Members are then guided through deep breathing exercises to help reduce stress and promote relaxation. Breathwork helps to reduce muscle tension, lower the heart rate and dial down the volume on our inner voices, which, in turn, helps to connect the mind and body.

Lifting mindfully and with a deeper consciousness of how we feel during each movement is essential for safe and effective training. Instead of training from a place of fear, panic or dissociation, nervous system regulation breathwork encourages awareness and promotes a feeling of trust and safety in our bodies.

Noise, Light and Temperature

Music is fantastic for setting tempo and rhythm, but it's the people not the speakers that get a workout in our gyms. You'll never have to strain to hear yourself or, crucially, your trainer speak.

Though we can't promise there won't be the odd clank or clunk from barbells hitting the ground when members are lifting heavy, members are welcome to bring their own noise-reducing earplugs, or opt for 1:1 training - where individual sensory needs can be more fully met.

Our studios are temperature-controlled and include large windows and doors to help keep the space cool and prevent overheating. The lighting design of our Peckham Hub is soft and ambient, with no naked bulbs or flickering, buzzing strip lights to cause pain or discomfort to light-sensitive eyes. Our Brockley Hub is due to follow suit soon with its own "glow-down." Until then, the lights will still go off for breathwork, with an added twinkle from soothing fairy lights.

What to wear

Fitology Hub is a respectful and non-judgemental environment. If standard "workout clothes" trigger stress or sensory issues, please be reassured that Lycra is not a requirement here! As long as you're comfortable and can move freely, you are welcome to dress as you please. You do not have to buy specialist kit or expensive new trainers, but for those seeking comfortable workout gear in attractive colours, we have a range of soft and breathable FH t-shirts, sweatshirts, and hoodies available to purchase on site.

Touch Policy

The comfort and safety of our members is paramount. Our coaches will not make any physical contact without first seeking consent.

Occasionally, coaches may ask your permission to adjust your form or to assist you with equipment. Any touch will be brief and respectful and the reasons for that touch (where, why and how) will always be clearly explained beforehand.

If you feel uncomfortable, you are free to withdraw consent at any time. We will always respect your boundaries. We also encourage new members to discuss any concerns during their free consultation. Our staff can assign a "no touch" flag to member profiles so trainers know without needing to ask, which can be especially helpful to women who struggle to voice their concerns or boundaries in the moment.

Hypermobility

Research indicates a marked elevation in the prevalence of hypermobility in neurodivergent people (51%) compared to the general population (20%). Our coaches have been in-house trained in hypermobility-informed coaching practices by Jeni England, our amazing hypermobility expert coach. To learn more about hypermobility and its links with other comorbid conditions, including dysautonomia, chronic fatigue and anxiety, please check out our blog post on Strength Training and Hypermobility.

A sense of belonging, without any pressure to "perform"

Compassion, respect, acceptance and community are at the heart of everything we do at Fitology Hub. Our 4:1 semi-private sessions have been carefully designed so that introverts and extroverts can train happily alongside each other. Every member of the group has their own barbell rack and bank of weights. There are no mirrors in any of the spaces to encourage members to focus on how their bodies feel instead of how they look. The environment is non-competitive and respectful, so that every member can feel part of something without any pressure to "perform" or deliver anything for anyone else's benefit.  

Our 4:1 sessions are small enough to ensure everyone has access to the coaching support they need to train with correct form and technique, and to progress at a pace that is challenging, but never punishing.  Movement should feel good and no one will ever be asked, or expected, to "push through" sensory discomfort.

Compassion-led guidance

We understand that our neurodivergent members may already struggle with cognitive overload, so we make sure everyone can clearly see demonstrations and that all instructions are given as clearly and concisely as possible. We also try to get creative with imagery to make it easier to understand internal cues (eg. "imagine you are squeezing an orange under each armpit").

All our coaches are kind, compassionate and patient. They can see when members need gentle encouragement towards bravery and when they need to be held back from themselves to avoid over-training. They can assist members who struggle with coordination, balance, proprioception, left-right confusion, and even with remembering to breathe while concentrating (a common issue for ADHDers). They are always happy to repeat instructions as often as is needed, so if in doubt, ask. And then ask again. And then ask again after that, if you need to.

All session plans are written on the whiteboard for easy reference. Members are free to look ahead to see what's coming, use it as a reminding tool during sessions, or to completely ignore it!

An open and ongoing dialogue

At Fitology Hub, we are always learning. We listen to our members and actively seek feedback to help us to continue to improve. We want to support our neurodivergent members in the best way possible, so they feel empowered to take charge of their own fitness journey, while providing them enough support to level the playing field and make it easier to maintain consistent training. But most of all, we want to provide neurodivergent women with a safe space where, finally, they feel they belong.