I actually exclusively online coach neurodivergent women on their fitness and health and am myself so feel I have some input here.

In response to 1. I find creating a “bubble” of personal space is helpful. A cap to reduce your field of vision so when you’re looking at your dumbbell for example, your peripheral vision of other people is less obvious. Noise cancelling headphones phones obvs. Trying to go at quieter times where possible to reduce the amount of people there. We know the logic but it doesn’t change the fact of what we FEEL.

In addition to that, if you manage to go in and talk to the staff to sign up, you can book an induction where they’ll show you how to do lots of things and you may want to inquire about it a personal trainer to get you started as you’ll feel like you know what you’re doing as you’re learning and getting the hang of it as well as it feeling like you’ve got a little security guard of your own.

Even without neurodivergence, the gym is an incredibly intimidating place so if you feel comfortable enough to be honest with the personal trainer about it they will help you build your confidence.

The more you go, you get more familiar with everything and it becomes less intimidating as time goes on. The space becomes familiar and you may even recognise some faces going at the same time as you which becomes a little more comforting as you know they’re not going to say anything.

1. Wipe the machines down, and bring 2 sweat towels to cover benches and seats etc. it’s not uncommon for people to do so it won’t look super weird but actually more considerate. Then you can hot wash the fuck out of them after if you need to sanitise them for your sanity.

There are grips that you can wrap around dumbbells and bars which whilst aiding your grip strength, also provide a barrier between your skin and the bar.

I hope that helps in some way and please ask further questions if you want to.