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7 Helpful Tips to Reduce Noise While Exercising In An Apartment

After a lot of thought, you have finally gotten the courage to leave the gym life and begin a workout program at home. You’ve put together a solid workout routine after a lot of careful research and are starting to see results. As an added bonus, your wallet is even feeling thicker from the saved money.

There is still one problem though: your neighbor is complaining about the noise.

SEE ALSO: 3 Best Large Exercise Mats For P90x, Insanity, T25, Plyometrics & Burpees

How to Workout In An Upstairs Apartment?

One of the most difficult hurdles to deal with when working out at home is being a courteous neighbor. Nobody likes a loud and inconsiderate neighbor. However, this doesn’t mean that working out at home is out of the question. There are several techniques and tricks that can be used to reduce the amount of noise created during a workout.

Here are my seven Tips:

1. Use Noise Reducing Exercise Mat

An exercise mat is one of the most effective ways to reduce noise when exercising at home. These mats add a soft cushion between you and the ground, allowing for softer movements while also absorbing some of the echoing noise. Exercise mats are generally made from PVC while others may be made from naturally occurring fibers or recycled rubber.

Regardless of the source material, all exercise mats are very comfortable and soft. They range in thickness and should be selected based upon the noise potential for the exercise (i.e. thicker mats for louder exercises). For example, a workout routine using higher jumps or twists may call for a thicker mat than pushups. The thinner mats are about the thickness of a typical yoga mat, hovering around 1/8 of an inch thick.

Recommended noise-reducing exercise mat: IncStores – 1″ MMA Interlocking Foam Tiles (Amazon)

Exercise Mat Health Benefits: Beyond providing an effective noise reduction, exercise mats also have significant health benefits. They help to reduce stress on the back and other joints while helping to reduce the risk of injuries.

Another health benefit of these exercise mats is that they keep you off of hard surfaces such as tile, hardwood or even carpet. This extra cushion is easier on your bones and muscles during exercise movements.

2. Go Barefoot Or Wear Non-Slip Workout Socks

In the gym, you’re bound by the rules and norms of the fitness center. While working out at home, however, you’re the boss. Going shoeless is another great way to help reduce noise while exercising at home. Most workout shoes squeak on solid surfaces and simply create more noise when moving around.

Going barefoot helps to reduce this noise while also providing your feet with a nice break from those confining shoes. If barefoot isn’t your style, there are several non-slip workout sock options from which to choose. The best non-slip sock options will have some sort of padding on the bottom. This may come in the form of a rough or patterned layer.

If you have an option between working out on the softer ground such as carpet versus hardwood or tile floors, the softer option may be the easiest on the feet.

Recommended non-slip workout socks: Grip Tread Socks (Amazon)

3. Use Proper Landing Techniques When Jumping

Trying to reduce the noise may seem impossible for some exercises that require some sort of jumping or shuffling of the feet. After all, a majority of the noise neighbors hear comes from feet on the floor of the apartment. The best strategy for reducing this noise is by landing softly on the ground when jumping.

The key here is to reduce the speed of the movements and absorb the impact from the jump slowly, instead of forcing it into the ground. Most of the noise from jumping comes from the echoing of the ground. Imagine jumping from a table onto the ground without bending your knees. First, the landing would hurt your knees because of the stress placed on them. Secondly, the noise would be very loud as all the impact and energy is transferred to the floor.

Landing on the ground with conscious form not only helps to reduce the noise produced, but it also can help to fight against potential injuries caused by poor form.

How to landing softly on your feet step by step:

  • The toes of your feet should be the first to hit the ground followed quickly by the balls of the feet
  • From here, the weight should be transferred naturally to the rest of the foot
  • Knees should begin to bend when the balls of your feet make contact with the ground
  • Continue to bring your hips and torso towards the ground in order for the energy to be absorbed

4. Only Do Quiet Low Impact Exercises


Low impact exercises are the best exercises you can do when you live in an apartment. Some of the most common low-impact exercises include push-ups, pull-ups, crunches, triceps dips, stretches, yoga, pilates, and many more.

No matter how many tricks used, it will be hard to reduce the noise of sequential backflip-pushups. In other words, there are some exercises that will be too loud for the neighbors despite your best efforts to reduce the noise. These exercises that are very loud can be called high-impact exercises. In order to help keep the neighbors on your good side, consider only performing low-impact exercises when working out at home.

To be technical, these quiet low impact exercises help reduce noise because of their lower amounts of contact. More specifically, low impact exercise is those that create less stress on the body. This is usually achieved by keeping contact with the ground with either a hand or foot at all times. Don’t be mistaken to think that low-impact exercises have to be less effective or easier than high-impact movements.

5. Use Resistance Bands Instead of Weights

Resistance bands are an excellent option for those living in apartments. While weights are bulky and take up a lot of room, these bands can be stored easily and are significantly lighter. They’re also a great choice when wanting to save money. Weights have a tendency to ‘clink’ when touching each other and make an even greater noise when hitting the ground.

Understanding how loud weights can be in a gym, imagine how loud it sounds to your neighbor at home. Resistance bands are noiseless if used properly. They are often used with slow and controlled exercises. Another great feature of exercise bands is their versatility.

These bands can be used to work every major muscle group in the body: legs, back, arms, shoulders, and chest. Instead of focusing on weight, these bands work the muscles through resistance training. This is usually performed in a much more controlled manner.

Recommended resistance bands from Whatafit Resistance Bands Set (Amazon)

6. Figure Out When They Are Not Home

Another effective method for exercising at home without disturbing the neighbors is to work around their schedule. More specifically, timing workouts when your neighbors aren’t home is one of the best ways to make sure they don’t get disturbed. No matter how loud an exercise may be, no neighbor can be bothered if they’re not around. Neighbors who have lived close for a while begin to learn each other’s schedules. Timing a workout during a workday or a grocery store trip are great opportunities to work out in peace.

7. Communicate With Your Neighbors

The last but certainly not least effective strategy is communication with your neighbors. Working out loudly without caring about the neighbors is not the best method to practice. This has the potential to tarnish the relationship between you and your neighbor. Depending on the living situation, this can result in noise complaints and other minor problems.

Open and honest communication is a very healthy and effective strategy in this scenario. You can talk to your neighbor about the new fitness regimen and ask if a little noise is too bothersome. There’s a good possibility that your neighbor will be very understanding and have no problem with a little extra noise. The difference is that the neighbor is aware of the cause of the noise and has been asked for permission.

If their schedule is sporadic or unknown, you can simply talk to them about the dilemma. Most friendly neighbors should be more than happy to let you know about the best times to workout without disturbing them. After all, neighbors will most likely be willing to help if it means less of a nuisance on their side.

SEE ALSO: 7 Quiet No Jumping Cardio workouts (Low-Impact)

The Takeaway

Working out at home has some enticing benefits. There is no monthly fee to pay at a home gym, it is always open, no competing for equipment and no travel time to and from. However, this method of exercise isn’t without its own downsides. Living in close proximity to other people means that you have to be conscientious about the level of noise made during the workout. There’s nothing more frustrating than having a noisy neighbor. This situation becomes trickier when that noisy neighbor is you.

On the bright side, exercising at home is not impossible. In fact, many people have opted for this form of exercise. It may just take a little creativity and due diligence to ensure that your neighbors are not disturbed. Fortunately, these seven strategies are a great place to get started.

SEE ALSO: 14 Best Compact Exercise Equipment for Apartments and Small Spaces

Topic: Apartment Workout