Heyday Elite Fitness Blog

Here’s How To Exercise In Your Small Apartment, According To Personal Trainers

You don’t have to belong to a luxury gym in order to stay in shape. Monthly gym fees can be expensive (looking at you, New York City), and let’s be honest, sometimes you just don’t want to leave your own home to break a sweat. Instead, you might need to settle for exercising in your small apartment. But that’s okay–with a little creativity, you can still get in an effective workout right at home. Whether you live in a tiny studio apartment in San Francisco or a compact one-bedroom apartment in Washington, DC, here are some ideas on how to exercise in a small apartment, according to personal trainers.

Start with exercise equipment fit for a small apartment

When space is tight, bulky machines like treadmills or squat racks are usually out of the question. While body-weight and mobility exercises are always an option, you can also invest in space-saving furniture and fitness gear that’s versatile and easy to store. For a full-body burn, Los Angeles-based personal trainer Chelsey Rose shares her top apartment-friendly exercise equipment:

“I think people would be surprised to see what they can build out for their small home gym space,” says Rose. “The trick is to not fill the space with big bulky pieces of equipment that are only useful for a handful of exercises. We want to focus on free weights like dumbells and kettlebells, and to save even more space, you can get adjustable dumbells. From there all you really need is some upper body resistance bands, an adjustable bench, and a mat. I also love to utilize some kind of suspension trainer in small spaces like a TRX to assist with more back exercises. With this set up, you can hit every functional movement pattern, grow muscle, and get in a great workout.”

Apartment-friendly exercise equipment to get you started

Where do you put your exercise equipment in a small space

Now that you’re set with apartment-friendly exercise equipment, where do you put it all? Living in a small apartment means being strategic about storage. Here’s how to keep your workout gear from taking over your space:

Use vertical storage – Hang resistance bands, jump ropes, and yoga mats on hooks, wall-mounted racks, or cute shelves.
Slide it under furniture – Foldable walking pads, yoga mats, and small weights can be stored under a bed or couch or even behind the TV.
Multi-functional furniture – Look for ottomans, coffee tables, or benches with hidden storage for dumbbells and other equipment.
Home decor – Use baskets, fabric storage bins, or existing cabinet space to artfully store workout equipment.
Dedicated corner or closet space – Even a small section of your apartment can serve as a workout zone if you keep it organized and styled.
Collapsible or stackable equipment – Choose items that can be easily stashed away when not in use.

Mother-focused fitness group Fit4Mom in Southwest Austin focuses on small and lightweight equipment that’s easily transportable. “Our favorite equipment that can be easily stored away are resistance bands, mini bands, core sliders, and foldable mats,” owner Rebekah Durel shares. But the real hack from Durel is that all of these items can easily be stored in a bag that fits in your closet, ready to go for a workout at any time.

“Having equipment that is multipurpose is the name of the game when you’re trying to optimize your space,” agrees Sydney Torabi, a virtual trainer otherwise known as Spinsyddy.

“As an 8+ year personal trainer, home workout-er, and functional athlete, my best advice is you don’t need a lot to achieve big results,” she reveals. “I love using adjustable dumbbells to help save space. They don’t take up nearly as much room as a traditional weight rack, are customizable to your workout and fitness level, and can be easily tucked away in a closet or built into a home studio.” For exercising in a small apartment, Torabi swears by a workout bench that can double as storage to make the most of your space.

Small apartment-friendly workout ideas

Exercising in your small apartment may at first seem tricky, but even a small corner of your space can be effective for a workout. Durel says it’s important to have a dedicated spot to work out in your apartment as a reminder to keep you on track with your goals.

So how do you exercise in a small apartment? You don’t need a lot of space to get in a full-body workout. A simple set up could look like a kettlebell, yoga block, and mat, according to San Pedro, CA-based trainer Ricky Magana at Heyday Elite Fitness. “Pair these with a solid workout timer app and a no-nonsense online program to cut the decision fatigue,” Magana advises.

A good strength-training program is also apartment-friendly and is more than doable with adjustable dumbbells, resistance bands, and a bench. Supplement a good training program with yoga, mobility exercises, pilates, or bodyweight movements for a well-rounded workout routine in your small apartment. Personal trainers, workout apps, and online videos from your favorite studio are great starting points to find a workout at home that best suits you.

A few final tips for exercising in a small apartment

Exercising in a small apartment can look different than working out in a full-sized home. There are a few more things to consider, such as noise levels, the amount of space you have, and what equipment is available.

First, be mindful of noise—opt for low-impact movements like controlled squats, resistance band exercises, and strength training to avoid disturbing downstairs neighbors. For a more subtle way to minimize noise, Torabi suggests using a padded rug that rolls up to reveal a workout mat underneath. This allows you to keep your space functional without compromising the look and feel of your home. “There are plenty of ways to be clever and still keep your home feeling like a home and less like a gym,” Torabi adds.

Second, maximize your available space by moving furniture when needed or designating a small workout area. Even a few feet of clear floor space is enough for an effective workout. Joyful movement instructor MaryLouise King loves incorporating full-length mirrors into her home workouts.

“It takes up no space except wall-space,” King shares. “I use the mirror as if I’m looking at my best friend, encouraging myself. I talk to my reflection with compassion and enthusiasm, smiling at myself. The person in the mirror believes in me.”

Finally, remember that consistency is key. “Carve out a space, a sanctuary of effort, far from the distractions of your bedroom or couch,” advises Magana. “It’s not about perfection—it’s about making the space sacred and showing up for yourself.”

Whether it’s a quick morning stretch, a lunchtime strength session, or an evening yoga flow, making exercise a habit, even in a small apartment space, will help you stay active without needing a gym.