The stop-start pattern was
not you.
It's the system.

Online ADHD fitness coach.
Structure without the shame.
Built by someone who needed it too.

WHAT'S WRONG

You've tried before.
The problem was never effort.

You know training matters. You've started more times than you can count. It isn't that you don't care, and it isn't that you're lazy.

ADHD widens the gap between wanting to train and actually starting. It costs you energy on every small decision the gym throws at you. It loses interest before the plan starts paying off. And missing one session makes the next one feel twice as hard.

This isn't a willpower problem. It's a system problem.

You start strong, miss one session, then two and now somehow a month has passed

You feel guilty about missing sessions, which makes going back feel harder and the shame builds

You get bored of the routine and give up before the programme has had time to work

You have no plan and flick between new exercises and machines until the whole session feels wasted

You pack your kit, leave the house, maybe even drive to the gym, but you just can't start

The result? Years of stop-start. And a quiet voice telling you it's your fault...
It wasn't.
THE ADHD FITNESS COACHING DIFFERENCE

Built to remove the friction your willpower can't.

01

ADHD-first programming

I craft each session top to bottom, so your energy goes on the workout, not the decisions. Exercises rotate each phase so boredom doesn't kill the plan. Weights, reps, and progression are tracked for you. You get the results by following the plan.
02

The Future You conversation

About 6 weeks into coaching, we run a guided visualisation session, built on research into how the brain treats its future self. Not affirmations. Not goal-setting.
The motivation becomes internal.

03

Building habits that mean something

Coaching helps you name what you want to change and the values you want to live by. Then we build habits that match. Not from shame. From what already matters to you.
WHAT IT LOOKS LIKE

Here's what's in the coaching. And what's not.

What's in
What's not
A training programme built around you. Your body, your gym, your week.
A template with your name on the top.
Phases that progress with you. Fresh exercises and evolving load.
The same workouts, month after month.
Weekly check-ins that meet the hard weeks where they are.
Check-ins that skip past the bad weeks.
A coach who adjusts the plan when life shifts.
The same plan, no matter what you've shared.
Accountability when you need it. Space when you don't.
Daily 'have you trained yet?' messages.
THE FUTURE YOU METHOD

Future You is not who you are becoming.

They live the values you've always held. The ones underneath the limitations, the shame, the masks, and the patterns you've learnt.

So return. To the values that were always yours. To the curious kid you were before the years of being told you were doing it wrong.

The method keeps Future You in view. Everything else in the coaching supports that work.

If you've been starting over for years, the shame doesn't need to be fought. It loosens when you stop trying to become someone new and start meeting someone who lives what's always mattered to you. When the future has felt abstract for years, meeting them as a real person does the work 'should' can't.

PEOPLE LIKE YOU

Results from people who have been where you are.

★★★★★

"He has listened to me and adapted my programme so that it is sustainable for me."

"I started with the four-week Gym Confidence Course and loved every part of it, so I continued from there. Every week I am consistently going to the gym, improving both my physical and mental health. Dave has supported me and coached me every step of the way. I never thought I would still be in the gym and consistently improving myself."

Laura Booth - Gym Confidence Course & Online Coaching
★★★★★

"The strength gains I have made are beyond anything I managed on my own."

"I have been training with Dave for over a year. As someone who has always been pretty active, I thought I knew what I was doing in the gym. What sets Dave apart is that he actually listens. The programmes feel tailored rather than generic, and he pushes hard while making every session enjoyable, not a grind.

I am moving abroad and reluctantly have to stop. If you are thinking about getting a personal trainer, look no further."

James Stenning-White - Online Coaching
★★★★★

"The focus on measurement and tracking progress has been a game-changer."

"I recently completed the Home Gym Confidence Course. Before, my workouts lacked structure - I was just following along with video workouts without properly adjusting weights or tracking my progress. This course completely changed that.

I also really appreciate how encouraging and accessible Dave was throughout. I now have way more confidence in my workouts."

Travis Smith - Gym Confidence Course
★★★★★

"If you are in the market for a PT, I can wholeheartedly recommend Dave."

"The workouts were tailored to my goals and available time from the get-go. I have seen clear improvements in all areas I was targeting and am now very comfortable in the gym. A great quality is how responsive Dave is when the workout plan needs adjusting."

Julian Loscombe - Online Coaching
    ADHD fitness type quiz results showing personalised coaching recommendations
    ADHD FITNESS TYPE QUIZ

    Which ADHD fitness type are you?

    ADHD adults have tried harder than most people will ever know. The problem was never effort.

    Takes less than 10 minutes to find your specific friction patterns and what to do about them.

    No email sign up needed.

    Take the Free Quiz
    GYM CONFIDENCE COURSE

    Built for your first month back.

    The Gym Confidence Course is a free 4-week programme for ADHD adults who want to train but don't know where to begin. No experience needed. No commitment. Just a starting point.
    Start the Free Course
    Dave Price, ADHD fitness coach and founder of Future You PT
    ABOUT DAVE

    Built by someone who needed it too.

    I never thought the gym would be one of the only places I can follow a plan and make consistent progress. There's a reason for that. It gives me what I need: structure, progress, a rush of dopamine and endorphins, and I get to use my hyperfocus. It also gave me something I hadn't built anywhere else: a routine that stuck.

    I'm Dave, 46, based in Brighton, and I was diagnosed with ADHD in 2025 after a few years of suspecting it. The signs were everywhere. I can't do basic household tasks but I'll throw myself into a full renovation. I pick up new skills with complete obsession and drop them when the buzz wears off. I usually have five things on the go at once. Executive dysfunction and rejection sensitive dysphoria (RSD) have made certain things hard in ways I'm only now starting to understand.

    I'm a geek at heart. I love the science of training, and I built a method around it for late-diagnosed adults like me. I trained as a PT to understand it properly, and I use the same app and the same approach as everyone I coach.

    The Future You method exists because I needed it first.

    Read my full story →

    READY TO MEET FUTURE YOU?

    You've restarted before. That was the system, not you.

    This one's different.

    Book a free call. 20 minutes, no pressure. We'll work out if it's a fit together.
    Book a Free Call