9 Tips on How to Workout in an Upstairs Apartment – Without Annoying your Neighbors

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Tonya McIntosh

Tonya McIntosh—The main person behind TGFFitness as its Founder and Chief Editor. Get to know more about Tonya


how to workout in an upstairs apartment

So you live in an upstairs apartment and want to work out, but you can’t due to noise.

But you don’t have to give up on working out just because you live in an upstairs apartment.

Instead, you can follow these nine helpful tips on how to workout in an upstairs apartment to ensure that your workout doesn’t disturb the people downstairs.

1. Use thicker exercise mats to reduce noise

Thicker mats reduce noise transfer because they are less flexible than thinner mats. The added thickness also creates more airspace between you and the floor, reducing impact sound.

Some exercise mats come with a rubber coating that helps cut noise even further. Look for mats with a noise reduction coefficient (NRC) rating of .50 or higher.

Mats with an NRC rating of .50 or greater are typically made from recycled rubber and can help reduce the noise by 50%. If you’re looking for the best possible noise reduction, these are your best bet.

However, even a standard noise-reducing exercise mat can cut noise levels by 30%. If you’re not too concerned about the noise level and want to save a little money, an essential exercising mat will do the trick.

2. Consider barefoot or non-slip grip socks

If you’re looking to reduce noise when working out in your apartment, consider barefoot or yoga socks. They’ll help to muffle the sound of your footsteps, which can be a significant annoyance for your neighbors.

Plus, they’re great for keeping your feet warm and comfortable during workouts!

Check out some of our favorite options:

Grip Tread Socks They have a non-slip grip to keep you safe and stable during your whole workout routine, and the cushioning will help keep your feet comfortable.

Muezna Non Slip Yoga Socks these non-slip grip socks are best for yoga and Pilates, as they have more grip than other options.

3. Use low-impact exercises

Use low-impact exercises

Low-impact exercises are a great way to stay fit without disturbing your downstairs neighbors and avoid the risk of your neighbors making a noise complaint against you. Low-impact exercises are much quieter than high-impact ones, a significant problem for people living in a downstairs apartment.

Here are some low impact options to try during your following workout routine:

  • Skater Jumps (Without Jumping)
  • Crab Toe Touch
  • Single-Leg Glute Bridge
  • Donkey Kick Pulse
  • Side crunches abs
  • push-ups and planks

For an additional low-impact full-body workout, watch this video.

These exercises will create minimal noise, so you can stick to your workout routine even when living in an upstairs apartment.

If you’re looking for a more intense workout, try using an elliptical machine or treadmill.

These machines create less noise than other exercises like running or jumping rope. If possible, aim to complete your workouts when your downstairs neighbors are likely to be out of the house.

4. Try to land quietly when jumping

The louder your feet hit the floor when landing, the more noise it will create in an upstairs apartment. Try to land as lightly as possible, and be conscious of your footsteps when exercising.

This may take a little bit of practice, but it’s worth it for the sake of your downstairs neighbors.

If you have to jump high, try to do so quickly and absorb the impact slowly, and this will help reduce the noise that your workout creates.

Here are a few tips on how to land quietly when exercising:

  • Land on the balls of your feet rather than your heels, which will help you absorb the impact more slowly.
  • Take the time to practice landing quietly to become second nature.
  • Be conscious of your footsteps when jumping or doing any jumping exercises.
  • Land softly as possible, and try to absorb the impact slowly.
  • If you have to jump high, do so quickly.
  • If possible, try to exercise in an empty room or outside. This will help minimize the noise that your workout creates.
  • Try not to jump on a hard surface, such as concrete.

5. Use resistance bands

Many people choose to exercise at home these days for many reasons, but one of the most significant issues is that most apartments have thin walls and floors.

This means everyone can hear it next door every time you lift weights or do anything with heavy exercise equipment. Not only does this disturb your neighbors, but it can also be embarrassing if someone unexpectedly drops by while you’re in the middle of a workout.

The good news is that there are a few ways to reduce the noise level when working out at home. One of the best solutions is to use exercise bands.

Resistance bands are far quieter than traditional weights, and they still provide a great way to get a good workout.

Resistance bands I’ll Recommend from Amazon is the Whatafit Resistance Bands Set.

6. Pick rubber coated weights

Pick rubber coated weights

Rubber-coated weights are a great way to cut noise when working out in an apartment complex. If you are looking for a way to work out without disrupting your neighbors, these are the perfect solution.

They are made with rubber coating, which is quieter than traditional metal ones. Plus, they come in a variety of sizes and colors so that you can find the perfect set for your needs.

Additionally, be careful not to let your weights hit the floor if you drop them. Because this will not be quiet, so please try to avoid dropping them whenever possible.

These are also great for home workouts; if you have a rubberized gym floor, it will help reduce the noise even further. Rubber-coated weights are a great option if you want to stay healthy and keep your neighbors happy!

7. Use a stability ball

When you live in a small apartment, any extra noise can be a nuisance. If you like to work out but don’t want to disturb your neighbors, using a stability ball can help.

Stability balls are great for toning your body and improving your balance, all without the loud thumps of a traditional workout.

Stability balls are great for core exercises, which is where you’ll get the most bang for your buck in terms of benefits and noise reduction. If you want to do any other kind of exercise with a stability ball, make sure it doesn’t involve jumping or pounding on the floor, as this will create more noise.

Since stability balls are so versatile, you’ll have plenty of options for exercises that won’t disturb your neighbors.

Take a look at this video for some stability ball exercises to try.

8. Communicate with your downstairs neighbor

Agree on a schedule when is best to work out so you do not annoy them while exercising.

If possible, try and work with your neighbor to create an agreement about the workouts performed throughout the week and how often those workouts will occur.

This might mean taking turns at certain times of the day or performing different exercises on different days of the week. By being proactive and communicating with one another, you can help to ensure that neither one of you feels annoyed or inconvenienced by the other.

Plus, it’s always a good idea to maintain a positive relationship with your neighbors!

9. Soundproof the floor

If you live in an apartment and have a downstairs neighbor, you know the importance of soundproofing. No one wants to be constantly disturbed by the sound of someone else working out.

Floor insulation is a simple way to cut noise transmission and make your workouts more peaceful.

More specifically, you can use soundproofing underlayment or rubber tiles to insulate your floor. Some people even choose thick workout mats for the same effect, but these can be a bit more expensive.

Whichever option you choose, make sure to follow the manufacturer’s instructions for installation.

In addition to soundproofing your floor, there are other things you can do to reduce noise when working out. For example, try to do your workouts at a time when your downstairs neighbor is less likely to be home.

If you have to use weights or other loud exercise equipment, try doing so in another room where the noise will be less noticeable.

Remember to be respectful of your neighbors and keep the noise level down as much as possible.

The Bottom Line

Consider using these tips if you’re trying to be a neighborly person and work out in your apartment and want to avoid making noise that irritates the people below you.

First off, use rubber-coated weights or any quieter exercise equipment than traditional metal weight sets. Secondly, try doing your workouts at times when your downstairs neighbors are less likely to be home (i.e., before they get up for work).

Thirdly, make sure not to let heavy objects like dumbbells hit the floor too hard. Finally, soundproofing may also help reduce noise levels significantly- some people prefer using rubber mats while others install thick underlayment or tiles underneath their floors.

Overall, it’s important to remember that we all have different schedules and needs, so try to work with your neighbor as much as possible to come up with a plan that works for everyone!

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Chief Editor
Tonya McIntosh

Hello there! My name is Tonya McIntosh, and I’m the Founder and Chief Editor of TGFFitness. I’m also a NASM-certified Nutrition Coach and Personal Trainer. With eight years of experience under my belt, I’ve found that one of the most common issues my clients struggle with is remaining consistent.

Finding your main motivator to keep going is easier said than done for Keep Reading.

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