The gym can be an intimidating place, especially if you have a disability says para-athlete Anthony Bryan.
You go in and see strange-looking machines, and you might think, ‘How can I use this with my disability?’
I was in that situation myself. That's why I became a personal trainer - to learn what to do. I quickly realised that every exercise is adaptable. You tweak the movement to ensure the same muscles are engaged and strengthened in a way that works for you.
In my case, I can’t use my left hand, so I tie an ankle weight around my wrist to do bicep curls, which engages the muscles without using my hand. Another one is ‘sit-to-stands’. If you have limited mobility, you can modify squats: sit on a box or sturdy chair and then push yourself up into a standing position. It engages the same muscles, and if you want to make it more challenging, you can hold a weight or wear a weighted vest.
As I continued adapting exercises, I realised there were hundreds of people out there who could benefit from my workouts. I set out to help those with disabilities become stronger and created a seated exercise class focused on muscle movements to help the whole body stay active. Four years later, I teach six seated classes a week. I have stroke survivors, wheelchair users, and people with various disabilities taking part. Seeing other gym members stop, watch, and even ask if they can join in has been amazing.
Every exercise is adaptable, and many places offer inclusive exercise spaces and classes. Here are Ant’s five recommendations to get you started.
Are you looking for an adaptive gym?
ALT Movement in Essex caters exclusively to adaptive fitness. You’ll find stroke survivors, people in wheelchairs, individuals with cerebral palsy, and participants who are deaf all working out together - it is truly incredible! The team teaches adaptive CrossFit, so I have been many times.
They offer one-to-one training, fitness classes and online programmes. You can start a free consultation on the ALT Movement site.
Are you looking for a seated exercise class?
Better - a charitable social enterprise providing leisure, health and community services - including inclusive exercise classes such as seated exercise and gym classes. Find a class near you on their site.
Are you looking to hone your wheelchair racing?
Weir Archer Academy in Kingston upon Thames focuses on supporting and developing wheelchair-racing athletes, and provides coaching, equipment, and training opportunities to help athletes of all abilities reach their full potential, from grassroots to the elite level.
The academy was founded by Paralympic champion David Weir and his coach Jenny Archer. They offer a range of memberships from gym access to fitness classes, which you can view on their site.
Are you looking for physiotherapy and specialist personal training following injury?
The Matt Hampson Foundation in Leicestershire supports people who have sustained life-altering injuries through sports and helps them focus on what they can achieve rather than what they can’t.
In the Get Busy Living Centre, you'll find a state-of-the-art gym, with specialist adaptive equipment. They also offer counselling and community support.
Are you looking for a residential?
Bendrigg Trust in Cumbria is a charity that makes adventure accessible to everyone, regardless of age or ability, through residential activity breaks at their centre.
This piece is written by para-athlete Anthony Bryan who represented England at the 2015 Cerebral Palsy World Games in Nottingham and competed in the 2024 Adaptive CrossFit Games in Texas. He’s no stranger to running either, as he took home the Guinness World Record for the fastest marathon with hemiplegia - a paralysis that affects one side of your body - at the 2024 TCS London Marathon.