5 tips to exercise quietly at home So you do not disturb neighbors or roommates while exercising
Tips for working out quietly in your home Stay fit and do not disturb anyone
Sport at home is becoming more and more popular. More and more people are signing off on the gym and acquiring equipment for their own homes. If you’ve ever exercised at home, you’ve probably noticed how loud a workout session can get. Here are the best tips for a quiet home workout at a glance:
- Use special sports protection mats
- Use a sports and yoga mat
- Use a rowing machine or ergometer
- (if possible) train one floor higher
- Train mindfully
In the following section we will go into the details of the above tips for quiet training in your own home. If you follow these tips to a large extent, then you will escape stress with the landlord, roommates or even family members. A silent workout can be just as effective as any other workout. However, we often don’t consider how much noise jumping around, falling weights or loud music can create during sports.
[toc]
The 5 tips for a quiet workout In detail
That is why training in the apartment is noisy
Jumps
Often, you may not even realize how loud your workout at home actually is. But it can get really noisy, especially during intense workouts that involve a lot of jumping or using weights. Take burpees as an example, which are great to incorporate into a workout indoors. A single execution directly involves 4 movements that generate noise. The dangerous thing is that you don’t even really notice the noise. But the people who live below you hear every single sound. Already in the article of impact sound insulation we looked at how loud simple steps are actually for the person one floor below. In sporting activities, there is once again significantly more force behind the movements and these are also usually carried out over many minutes and transmitted across the floor.
Falling weights
But falling weights can also be very disturbing. Even small weight plates in the range of a few 100 grams generate immense noise. Even small weights are so noisy because they have their weight concentrated on a small area, usually have hard surfaces, and absorb additional falling speed from a low height. In addition, this noise is strongly audible on hard floors directly in your own apartment, but also again in the apartment below. In the worst case, a hard base of wood is additionally damaged.
Music
Almost everyone likes to train to motivating music. When this is particularly loud and bass-heavy, we often feel like we can lift another two executions and a few more kilos. The problem here is, of course, at the same time that not only we can benefit from the music and burn a few more calories, but also the neighbor no less often lose their nerve. Especially basses are easily conducted through the walls by the vibrating waves.
Loud voice during sport
Maybe not the biggest point for everyone, but there are one or two people who can lift a few kilos more if they let out a loud scream in the process. Loud breathing or screaming on the last repetition can, of course, be just as disruptive to all residents. Rather one of the smaller problems when you train at home, especially since at least they train so ambitiously.
1. the solutions
There is a fortunate remedy to each of the above noise makers when working out in the comfort of your own home. To do this, we can either buy small helpers or train more mindfully and follow small tips.
Use training mats
The most effective way to combat the most common noise makers during sports are sound-absorbing rubber training mats. These mats actively cushion jumps as well as falling weights. In addition, they protect the floor on which you train from dents, scratches and even your sweat. I’m linking you to the mats that I myself have also placed at home in my own little sports area.
The handling is super simple:
- measure the area you have available for training
- the area of the linked sports mats is 1,82m x 92cm = 1,67m²
- the mats consist of 18 individual parts, so you can also simply omit excess mats
- simply place the mats like a puzzle on the surface you want to train on
- Let’s go!
Sports protective mats – reduce noise
If you have weights or dumbbells in your apartment, then there are special, more padded pads for them, which will protect your floor and protect the neighbors from noise. Since I myself have two dumbbells and an 80KG barbell at home, I have long been looking for suitable mats. I also got myself 4 so-called balance pads, which are actually intended for balancing especially in yoga. But they are also perfect for bspw. to quietly place the barbell bar there during deadlifts or to stow the dumbbells there.
as a dumbbell rackUse additional sports or yoga mats
To the above-described training mats are recommended in any case yoga mats. Once again, they provide additional protection against the propagation of vibrations due to jumps or falling weights. It also makes exercises while lying down, such as sit-ups, more comfortable. The best part is that the mats only cost a little over 20€, making them really affordable. In doing so, they offer great added value:
/ yoga mat / gym matAdapt your training cleverly – wonder weapon ergometer and rowing machine
You adapt your environment and don’t work out in the gym or outdoors. So why not adapt your training and the exercises it includes? You should especially avoid noisy exercises that require jumping or a hasty jog in place, as is often the case with HIIT workouts. Instead, try to use other exercises and equipment that will boost your endurance as well. I bought an ergometer and a rowing machine and I don’t want to give either away. Here’s the kicker: they both produce virtually no noise and are both highly effective, training multiple muscle groups at once. The rowing machine in particular trains the upper and lower back muscles, the leg muscles and the strength in the arms and hands. A real wonder weapon.
Since I value beautiful furnishings, I treated myself to a classy wooden rowing machine. It is admittedly a somewhat larger expense at about 1000€. but it is worth it not only visually, but also qualitatively:
The Ferrari among the rowing machines made of walnut wood (available in different colors)
Those who focus on practical use and want to enter the world of rowing machines for the first time can also choose a cheaper model. Here the advantage of noise reduction is also given for around 300€:
Cheap but solid rowing machine
Especially jumping exercises, which should train endurance and leg strength, can be replaced well with an ergometer. With the great advantage that no jumps are necessary and the neighbors are not disturbed by your noise during the training session. I put my ergometer in front of the TV and work out while comfortably watching a series on Amazon Prime:
Modern variant with smart home and runs in real environment
Train one floor higher (if possible)
If you’re lucky enough and live in an apartment that spans several floors, try setting up your workout space on the top floor. In any case, this way you can be sure that you are not disturbing any resident of the house who lives below you. At most, your own roommates might be bothered by the noise of your sport, but for that you can set training times. These should be times when you are not disturbing anyone.
The explanation why training on an upper floor is less disruptive is clear. For example, if you drop weights or jump around, the sound will immediately spread to the floor below. Over two floors the noise will penetrate heavily. Note, however, if you have adjoining neighbors to the side, that you are not exercising right next to that wall.
Alternatively, you can train in the basement if you have the opportunity. There are some very well developed cellars. If these are dry, then nothing stands in the way of training there, too.
Train mindfully
The above points to avoid noise are all very good aids. More importantly, you should consciously exercise quietly if you know you have sensitive neighbors or roommates. Of course, it is quite natural that sports involve noise. In the same way, however, it should also be a matter of course to respect the domestic tranquility of one’s fellow residents.
To exercise quietly at home, pay attention to these simple important points:
- no excessively loud music or use of headphones (I use these cheap Bluetooth headphones for my sports)
Cheap sports headphones with first class sound
- When performing the exercises, make sure to put the weights down quietly.
- Adapt your exercises and avoid jumping, running and bouncing
- Train at humane times.
- Keep your distance from walls that are directly adjacent to your neighbor’s home.
- Train on upper floors or in the basement.
- Control your speech and refrain from screaming loudly when you lift the weight.
Conclusion
You don’t have to give up exercise in your home just because you think you might bother someone with it. Much more you should restructure, think about new and effective exercises that will reduce the noise level to a minimum. Also, take the opportunity and equip yourself with sports mats that significantly reduce the spread of noise and treat yourself to a cool fitness equipment. I am very satisfied with my walnut rowing machine and can only warmly recommend it to everyone.
With a little rethinking compared to the usual gym workout, you can accomplish a lot at home. In the process, you’ll keep fit without getting on anyone else’s nerves. I wish you all the success in quiet training on the way to your dream body.
We have also summarized the quietest sports equipment for you in another article summarized.
If you also have tips for working out quietly indoors, please leave a comment below.
[plista widgetname=”belowArticle”]
