Stair climber. Stair stepper. Step climber. Whatever you call this piece of gym equipment, the benefits a step machine can have on your cardiorespiratory fitness, muscle strength, and overall health remain the same.
Benefits of stair climbing
Since making its debut in 1983 as the StairMaster, this fitness machine has remained popular because it is extremely effective. Here are just a few reasons we love the stair climber.
The stair climber improves cardiorespiratory fitness.
You’ll feel your heart pumping after just a few minutes on the stair climber. A 2021 study suggested that brief moderate to vigorous HIIT workouts on the stair climber improved cardiorespiratory fitness in patients going through cardiac rehabilitation.
Just 10 minutes of stair climbing as a warm-up before your workout a few days a week will give you the ability to exercise for longer periods, with more intensity and more endurance.
Stair climber workouts burn major calories.
According to Harvard Health, a 155-pound person can burn up to 216 calories in 30 minutes on the stair climber. If burning calories is one of your workout goals, the stair climber gets the job done efficiently.
Working out on the stair climber builds strength.
The climbing machine isn’t just for cardio. While climbing stairs certainly gets your blood pumping from head to toe, the benefits don’t end there. The stair climber is also an effective strength-building machine, building up your:
- Abs
- Calves
- Glutes
- Hamstrings
- Quads
Climber workouts are easy on the joints.
Unlike other cardio machines like treadmills, stair climbers are low-impact, which means you can easily increase the intensity of your workout without putting additional pressure on your lower body, especially your knees.
How to use the stair machine correctly
Stair climbing machines are simple to use: Step up and step on. Like most cardio machines, many stair climbers have a quick-start option. You can begin in seconds by pressing the start button, then adjust the speed as you go.
Some climbing machines have extra features that allow you to personalize your workout. If you want a bit more guidance, you can enter your age and weight on the digital tablet or LCD console and choose between a variety of workout programs, resistance levels, and workout lengths to vary the intensity.
Make sure to locate the brake button and don’t forget to lace up your shoes before you start your workout — safety first!
How long should a stair climber workout be?
The length of your climber workout will vary depending on your fitness goals. For beginners, we recommend starting with a 5–10 minute warm-up followed by a 15–20 minute workout. Once you get more comfortable with the stair climber, you can work up to longer sessions.
How to get the most out of your climber workout
Use these five tips to maximize your next stair climber workout.
1. Use the handrails sparingly.
For quicker results, it’s best to use the handlebars on the machine only when you need, for balance. This keeps your muscles engaged as they work to keep you stable, and you’ll burn more calories.
Of course, there’s nothing wrong with using the handlebars if you need help with maintaining stability.
2. Step with your whole foot.
Avoid stepping with your toes only, as it can put extra strain on your calves and hamstrings and lead to unwanted pain. Placing your entire foot on the step leads to a better range of motion and activates more muscles to tone your thighs, tighten your booty, and strengthen your knees. For the full benefit, let the step fully extend beneath you (without bottoming out) before you switch feet slowly.
3. Practice good posture.
Square your hips, face the front of the machine, and keep your core tight. Focus on maintaining a good, upright posture from head to heels and avoid bending at the waist.
4. Take your calorie burn to the next level.
A traditional stair climber workout is straightforward: Step onto the machine and climb. While the stair climber is effective on its own, you can kick things up a notch with these workout hacks:
- Do interval training on the stair climber. Start with a 5-minute warmup, then do a few intervals at varying speeds.
- Add weights to your climber workout. Ankle weights are a great option for strengthening muscles and burning calories, or you could use a weighted vest.
- Take two steps at a time to activate your muscles even more — and burn more calories.
5. Slow, steady, and intentional wins the race.
Think of the stair climber as a marathon, not a sprint. The best results happen when you climb at a steady, consistent pace.
Is the stair climber good for losing weight?
If losing weight is one of your fitness goals, the stair climber may be a good addition to your workout routine. Unlike other cardio machines, the stair climber is particularly effective in building strength, which is a key factor in losing weight. With consistency, you could see results in a few weeks.
Remember: In any fitness journey, it’s important to maintain a varied workout routine paired with mindful recovery, a healthy diet, and regular hydration.
No matter your fitness goals, knowing how to use a stair climber can spice up any workout routine, helping you build lower body strength and cardiovascular endurance — and improve your overall health. Give the stair climber a go next time you hit the gym!
Get more tips for maximizing your workouts in the Anytime Fitness app. Download the app here.
