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STAIRWAY TO *WORKOUT* HEAVEN: BEST STAIRMASTER BENEFITS

Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness
— By Zia Sherrell, MPH on January 13, 2023
* What is it?
* 10 benefits
* StairMaster vs. teadmill

The StairMaster is a piece of cardio equipment that mimics stair climbing. It
provides a low-impact, high-intensity workout that targets the lower body and
core muscles.

A StairMaster sesh is a great way to burn calories and build strength,
particularly in your lower body. These machines mimic stair climbing, allowing
you to get an intense workout that works several muscle groups.

If you’re ready to take your fitness up a notch while being kind to your body,
the StairMaster is the ideal choice for peeps of all fitness levels. Read on to
learn more about the many benefits of a StairMaster workout.

Share on PinterestM_a_y_a/Getty Images

WHAT’S A STAIRMASTER?

The StairMaster is an exercise machine designed to simulate the act of climbing
stairs. Many peeps swear by it for improving cardiovascular fitness and gaining
strength.

This stationary machine has rotating steps that allow you to climb up
continuously while holding onto the handles — think vertical treadmill. You can
adjust the speed and select the duration.

The StairMaster provides an intense cardio workout and works your quads, glutes,
hamstrings, and calves. Plus, you’ll also need to engage your core muscles and
hip flexors for balance and stability, so it can help strengthen your abs.

10 BENEFITS OF STAIRMASTER

Should you jump on the stair-climbing bandwagon? Here are ten benefits to help
you make up your mind.

1. IMPROVES CARDIOVASCULAR HEALTH

Shredding those stairs will boost heart health. The StairMaster is an intense
cardio workout, meaning it gets your blood pumping around your body — improving
circulation and oxygen delivery.

When stair climbing, your body works harder than when walking on flat ground
because it has to push against gravity as it goes up each step. The increased
effort forces your heart to beat faster to supply enough oxygen-rich blood to
your muscles.

Like any muscle, your heart gets stronger when you challenge it — meaning stair
climbing can help to improve your overall heart health. Plus, it reduces blood
fats and blood pressure. Win-win!

2. BURNS CALORIES

How many stair-climbing sessions will it take to burn 500 calories? Depending on
your weight and intensity, you can easily torch hundreds of calories in just one
session! The faster you climb and the more stair-climbing sessions you fit into
your weekly exercise routine, the more calories you’ll burn.

Most machines have a built-in calorie calculator, which will tell you how many
calories you’ve burned in each session.

3. STRENGTHENS QUADRICEPS AND HAMSTRINGS

Your quadriceps femoris, or quads, are a group of four muscles located on the
front of your thigh, while the hammies are the three muscles in the back that
work with the quads. These are key muscle groups for stair-climbing, as they
help to drive you up each step.

The quads extend the knee joint, and the hamstrings bend the knee. So,
stair-climbing puts these muscles through a huge range of motion as you push
away from the stair with each step.

Consistent stair-climbing also helps to strengthen your quads and hammies. This
can give you more power and speed when running or walking up hills… or even
getting up from the sofa!

4. STRENGTHENS CALVES AND GLUTES

Each time you lift your legs to climb a stair, you engage your glutes and
calves. Glutes are a group of three buttocks muscles that help move and support
your hips. They’re essential for stair-climbing, as they power each step you
take on the stair machine.

Your calves — or calf muscles — are two muscles at the back of your lower legs
responsible for pushing up against gravity. Stair-climbing strengthens your
calves too, making them look toned and helping to prevent injury when running or
walking on uneven terrain.

5. BOOSTS BONE HEALTH

Stair-climbing is a weight-bearing exercise, meaning it involves lifting your
body weight. This stresses your bones, stimulating new bone growth and
increasing your bone density. As a result, regular stair-climbing could reduce
the risk of osteoporosis and fractures later in life.

6. IMPROVES BALANCE AND COORDINATION

Stair-climbing requires you to maintain balance while moving up the stair
machine. You’ll need to use your core muscles and hip flexors to keep your body
stable and control the action.

By regularly stair-climbing, you’ll help to improve your balance and
coordination. This can be beneficial for activities that require quick changes
in direction, like sports such as soccer and tennis.

7. PUTS LESS STRAIN ON THE BODY

Running staircases and hills can be tough on your joints, muscles, and tendons —
especially if you’re overweight or have existing joint problems. The StairMaster
is kinder to your body since you only step up. You don’t need to step down,
which puts considerable strain on the joints, particularly the knees.

8. EASES KNEE PAIN

Stair-climbing is a great low-impact exercise for people with knee pain. It
helps strengthen the muscles that support and protect your knees, reducing
chronic joint discomfort or osteoarthritis symptoms.

9. IMPROVES MENTAL HEALTH

Exercise is known to improve mood and reduce stress. Stair-climbing on a
StairMaster helps your body release endorphins, hormones that promote positive
feelings. So although you may feel exhausted at the end of your stair-climbing
sesh, mentally, you’ll feel ready to tackle anything!

Plus, stair-climbing can provide an escape from day-to-day stressors and help
you to relax, especially if your StairMaster session involves listening to music
or watching videos on a built-in screen.

10. IMPROVES OVERALL FITNESS

Regular stair-climbing helps to improve your overall fitness levels. You’ll burn
calories, build strength and power in your legs, increase stamina and speed, and
gain better coordination. And you can mix it up with various settings to keep it
interesting and challenge yourself, increasing your workout length or intensity
each time.

Using the Stairmaster can contribute to the recommended 150 minutes of weekly
activity that you need to stay healthy.

STAIRMASTER VS. INCLINE TREADMILL

So, what’s the difference between stair climbing on a StairMaster and an incline
treadmill? The main differences are the motion of the steps and resistance.

On a StairMaster, you must push up each stair with your legs. Meaning it’s more
intense than an incline treadmill with a more gradual incline. Think climbing up
a hill compared to running down the road. So stair climbing may be more
beneficial for improving cardiovascular health and burning calories than the
treadmill.

But this doesn’t mean one is necessarily better than the other. It depends on
your goals and preferences! Some peeps prefer stair climbing as they find it
easier on their joints, while others feel more comfortable running on a
treadmill. Ultimately, both stair climbing and incline treadmill can be great
workouts — so it’s just a matter of finding the right option for you.

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TAKEAWAY

The StairMaster provides an intense stair-climbing workout that can boost heart
health, strengthen your lower body muscles, and burn calories.

It’s a great option if you want a low-impact cardio workout with some resistance
training thrown in. There’s a reason stair climbing has become a popular gym
activity — it’s an effective way to get your sweat on!

Of course, stair climbing isn’t for everyone. An incline treadmill is a viable
option if you don’t feel comfortable with stair-climbing but still want to get
your cardio in. Whichever one you choose, committing to an exercise routine will
help keep you fit and healthy — so choose an activity that you enjoy!

Start a custom weight loss program

Noom helps you adopt healthy habits so you can lose weight and keep it off. Your
program is customized to your goals and fitness needs. Just take a quick
assessment and get started today.

LEARN MORE

Last medically reviewed on January 13, 2023

3 sourcesexpanded

* American Heart Association recommendations for physical activity in adults
and kids. (2022).
https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
* Exercise for your bone health. (2018).
https://www.bones.nih.gov/health-info/bone/bone-health/exercise/exercise-your-bone-health
* Whittaker, A. C., et al. (2021). Daily stair climbing is associated with
decreased risk for the metabolic syndrome.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8122558/

FEEDBACK:

Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness
— By Zia Sherrell, MPH on January 13, 2023

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