Small Spaces

Small Space Doesn't Mean Small Workout

If you live in an apartment, a tiny bedroom, or a studio, you can still build a serious home gym. The smallest functional setups fit in 50 square feet. With smart equipment choices and disciplined storage, you'll train as hard as anyone with a 2-car garage — and your gear will outlast theirs.

The trick is buying equipment that does multiple jobs and folds away when not in use.

Best Space-Saving Dumbbells

BowFlex Results Series SelectTech Dumbbells

Capacity

5-52.5 lbs each

Steel

Steel Plates / Nylon Dial Mechanism

Footprint

16.9" L x 8.3" W x 9" H each

Price

$429.00

• 4.7+ star rating on Amazon with 15,000+ reviews
• Replaces 15 sets of dumbbells (5-52.5 lbs)
• Fastest weight change system on the market (2 seconds)
• 2.5 lb increments up to 25 lbs
• Compact cradle storage footprint
• Sold as a pair

• Cannot be dropped — internal mechanism is fragile
• Length at 52.5 lbs feels awkward on some exercises
• Price has increased from original $349 MSRP
• 5 lb increments above 25 lbs

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Price and availability may change

Foldable Bench

FLYBIRD WB2 Weight Bench, Utility Adjustable Weight Bench

Capacity

800 lbs (ASTM Certified)

Steel

Commercial-Grade Steel Frame

Footprint

48.4" L x 16.5" W x 17" H (folded)

Price

$109.99

• 4.6+ star rating on Amazon with 25,000+ reviews
• Unbeatable value under $120
• ASTM-certified 800 lb weight capacity
• 8 backrest angles (90° to -30° FID)
• Folds flat for easy storage in small spaces
• Quick 10-minute assembly

• Gap between seat and backrest at steep inclines
• No decline position on some variants
• Pad is narrower (10.2") than premium benches (12")
• Feet can slide on smooth concrete without rubber mats

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Price and availability may change

Space Tiers

50 sq ft (7' x 7') — The Apartment Corner

Fits adjustable dumbbells in a cradle, a foldable bench, a doorway pull-up bar, and resistance bands. No barbell training, no dropping weights, no jumping exercises. Works in any apartment, dorm room, or shared house. Budget: $300-500.

80 sq ft (8' x 10') — The Spare Bedroom

Adds a compact power rack and a 7' Olympic barbell. This is the minimum for real strength training. Most converted spare bedrooms hit this size. Budget: $750-1,000.

100-150 sq ft — The Single Garage Bay

Full power rack with attachments, complete plate set, dumbbells, room to do farmer's walks. The sweet spot for most home gym owners. Budget: $1,500-2,500.

The full breakdown is in our home gym in small spaces guide.

Equipment That Earns Its Keep

In a small space, every piece must do multiple jobs:

1. Adjustable dumbbells — replace 15 sets of fixed dumbbells in 2 sq ft. The Bowflex SelectTech 552 is the apartment dweller's best friend. Read the Bowflex 552 review.
2. Foldable adjustable bench — flat, incline, decline, and stores vertically. The FLYBIRD folds to 17" deep. Read the FLYBIRD review.
3. Doorway pull-up bar — zero floor space. Removable. Read the Iron Gym pull-up bar review.
4. Resistance bands — entire kit fits in a backpack. 142 lbs of stackable resistance with the Bodylastics set. Read the Bodylastics review.
5. Suspension trainer — TRX-style strap unlocks 300+ exercises with a single anchor point. Read the TRX GO review.
6. Speed jump rope — pocket-sized cardio. WOD Nation is $15 and lasts years. Read the WOD Nation review.
7. Compact rower — Sunny SF-RW522016 folds to under 25 sq ft of stored footprint. Read the Sunny rower review.

Apartment Training Without the Noise Complaints

Three rules for not getting evicted:

1. Never drop weights. Lower under control on every rep, including deadlifts. Adjustable dumbbells are designed for this — drop them and you void the warranty.
2. No jumping exercises. Skip box jumps, plyo, and most CrossFit benchmark workouts that include jumping. Substitute step-ups, broad jumps you walk back from, or low-intensity swings.
3. Use horse stall mats. $55 each from Tractor Supply. Reduces both noise transmission and floor damage.

A bonus rule: train during waking hours. No 10 PM training above your downstairs neighbor's bedroom. Be a reasonable human.

Sample Small-Space Workout Programs

Having limited equipment doesn't mean limited results. Here are proven programs for each space tier:

50 sq ft Program (Dumbbells Only)

3 days per week, full body. 35-45 minutes per session.

Day 1: Goblet squat 4x8, dumbbell bench press 4x8, dumbbell row 4x10, lateral raise 3x12, dumbbell curl 3x12

Day 2: Romanian deadlift 4x8, overhead press 4x8, pull-ups (door bar) 4x max, rear delt fly 3x15, tricep overhead extension 3x12

Day 3: Bulgarian split squat 3x10/leg, incline dumbbell press 4x10, single-arm row 4x10, face pull (bands) 3x15, ab wheel 3x10

Add weight when you hit the top of the rep range on all sets. This program can produce meaningful strength and muscle gains for 12-18 months before you need additional equipment.

80 sq ft Program (Rack + Barbell)

4 days per week, upper/lower split. 45-60 minutes per session.

Lower A: Back squat 4x5, Romanian deadlift 3x8, walking lunge 3x10/leg, calf raise 3x15

Upper A: Bench press 4x5, barbell row 4x8, overhead press 3x8, face pull (bands) 3x15, curl 3x10

Lower B: Front squat 3x6, Trap bar deadlift 4x5, step-up 3x10/leg, ab wheel 3x10

Upper B: Overhead press 4x5, weighted pull-up 4x6, incline press 3x8, dumbbell row 3x10, tricep dip 3x10

Noise Reduction Beyond Mats

For apartment dwellers, noise management goes beyond just laying down mats:

• Deadlift pads or crash pads — place under the plates during deadlift sets. Reduces both impact noise and vibration transmission through floors.
• Rubberized plate bumpers — wrap cast iron plates with adhesive rubber strips to dampen plate-to-plate contact noise.
• Slow eccentrics on every rep — 3-second lowering phases eliminate the "clank" of plates hitting the ground. This also increases time under tension, which improves hypertrophy.
• Avoid peak noise hours — most apartment noise complaints happen before 8 AM and after 9 PM. Train during the day when ambient noise masks your training.
• Communicate with neighbors — a conversation with your downstairs neighbor about your training schedule prevents 90% of complaints. Most people are reasonable when given advance notice.

Storage Is the Whole Game

In a small space, the equipment isn't visible most of the time. Plan for storage as carefully as you plan the equipment:

• Vertical storage — wall-mounted plate trees, dumbbell racks, and foldable benches save 50% of floor space.
• Under-bed storage — adjustable dumbbells fit under a bed frame.
• Closet storage — resistance bands, jump rope, foam roller, and yoga mat all fit in a single closet shelf.
• Door anchors — TRX, resistance bands, and door pull-up bars all use existing doors as anchor points. No installation needed.

Common Questions