Stairmaster Workout: Benefits and Drawbacks, and My Honest Experience

Introduction

You may have come across a Stairaster at the gym. You may have wondered what a stairmaster is and whether it is effective. Stairmasters have become very popular in gyms; nowadays almost all larger gyms seem to have one. You may also have wondered, for example, how it differs from a treadmill or other forms of exercise.

I personally own a stair machine at home and use it almost daily. I’ll break down what makes this machine so popular, its benefits, its drawbacks, and share my personal journey. Whether you’re new to fitness or a gym regular, this post will help you decide if the Stairmaster fits your routine.

What is a Stairmaster?

A stairmaster is a cardio machine that simulates climbing stairs. It differs from other machines in that it moves against gravity, unlike most cardio machines. There are actually two types of stair trainers: those where the steps move up and down, and those where the steps move like a track.

Physiological Characteristics of Stair Climbing Exercise

Training against gravity offers a unique starting point for training and differs from other forms of cardio. A stairmaster offers a low-impact, high-intensity workout, engaging your legs, glutes, and core while raising your heart rate. It has a unique loading profile, as it targets the glutes and calves exceptionally well. It is also a form of exceptionally high-intensity exercise. Everyone will recognize this if they have climbed, for example, 5 flights of stairs.

The physiological load profile of stair training differs from most other sports in that it loads the joints of the lower extremities differently thansteady walking [2].

Unlike normal walking training, where gluteus maximus activation is usually minimal, in stair walking, the gluteus maximus is a very active muscle [3], somewhat similar to uphill walking or running.

In normal cardio training, the height differences usually do not change that much, while in stair training, work is constantly done against gravity, which makes the load significantly greater. According to studies, climbing stairs is more metabolically demanding than typical exercise forms, as energy consumption is greater in proportion to time [4].

Thus what I especially like about stair training is that it doesn’t take much time and is really effective. For example, even a 10-minute workout provides a significant workout, and achieving a similarly effective workout, such as running, is very difficult without significant willpower.

The Pros of Stairmaster Training

1. Effective Cardiovascular Workout

I can tell you from experience that stair training is a very effective form of cardiovascular exercise. Stair training is a particularly effective exercise for those who want to be in good cardiovascular condition.

But first, it’s important to define how cardiovascular condition is measured. A person’s cardiovascular performance is described by VO₂max, which describes a person’s maximal oxygen uptake capacity

We know from research, that regular stair climbing boosts cardiovascular fitness and reduces heart disease risk. It improves VO₂ max, the measure of how efficiently your body uses oxygen during exercise [5]. Additionally, stair training reduces the risk of heart disease [1], and makes everyday movement easier, as you can climb stairs more efficiently without feeling out of breath. This is especially important as you age, when maintaining mobility becomes increasingly critical.

Stair training improves physical fitness, reduces the risk of heart disease, and makes everyday movement easier, as you can climb stairs more efficiently without feeling out of breath. This is especially important as you age, when maintaining mobility becomes increasingly critical.

2. Low-Impact Exercise

Unlike running, which puts a heavy load on the joints, stair training is a low-impact form of exercise that does not subject the joints to hard blows or strong slowing forces.

This is also confirmed by research, which shows stair climbing produces less joint impact than high-impact activities like jogging, making it suitable for those with joint concerns [2].

This makes stair training a particularly good alternative form of cardiovascular exercise for people who can’t do running, and don’t like swimming or cycling, but still want to maintain their physical fitness while also being gentle on their joints.

3. Targets Multiple Muscle Groups

Stair training loads several different muscle groups, especially the large muscles of the lower extremities, such as the gluteus maximus and calf muscles.

A 2008 electromyography (EMG) study found that stair climbing activates the gluteus maximus about 50 percent more than level walking, helping build strength and tone [3].

Thus, stair training not only develops cardiovascular fitness, but also provides significant muscle conditioning exercise, especially for the glutes and back, as an added benefit. This also supports functional everyday activities

4. High Calorie Burn

As previously stated, stair climbing is a significant energy expenditure. Energy expenditure is measured in METs. One MET is the amount of energy expended by the body at complete rest. Studies have shown that climbing stairs is equivalent to about 8.6 METs [4] , which is approximately the same level as running, while brisk walking is usually around 4–5 METs.

For an average person weighing about 70 kg, 8.6 METs corresponds to an energy expenditure of about 600 kilocalories per hour. So in practice, climbing stairs burns about 500–700 kilocalories per hour, depending on body weight, which is a very high energy expenditure in relation to time.

The Cons of StairMaster Training

1. Learning Curve and Form Challenges

Like many other forms of exercise, stair training comes with a learning curve. Beginners in particular may experience lower back pain at first, and calves, thighs, and glutes are also prone to becoming tight in the early stages of training. This problem was further explored in a 2007 study, in which it was noted that improper posture during stair climbing can alter joint loading and strain the lower back [7].

Therefore, it is important to start the load gradually and maintain good posture during training. At the point when the muscles are clearly strained so that posture or position begins to suffer, it is usually wise to stop training for that day.

2. Monotony

Like many other endurance sports, stair training is monotonous in nature and many people find it boring. Many people get around this by listening to music, podcasts or audiobooks or watching TV during training, which can help maintain motivation. Fortunately, stair training exercises are often quite short due to its effectiveness, so you don’t necessarily have time to get bored in the same way as, for example, long-distance running.

On the other hand, you can also add more challenge and meaning to your training by varying the program, for example by combining stair training with interval-type training or other muscle-conditioning exercises. For example, a two-minute stair training interval can be alternated with muscle-conditioning sections and this rhythm can be repeated for several rounds. If you want to complement stair training with bodyweight strength work, a structured calisthenics workout can be an effective and time-efficient option.

3. Risk of Overuse Injuries

In almost all sports, the initial phase involves the risk of strain injuries, especially if there is no previous experience of similar training. In stair training, the load is placed heavily on structures below the knee, which can lead to the development of, for example, heel spurs or plantar fasciitis if the training is started too quickly or the load is increased too sharply.

A 2015 study highlighted this and noted that repetitive lower-body exercises, like stair climbing, increase the risk of overuse injuries without adequate rest or proper form [9].

Therefore, it is worth starting stair training gradually and combining it with a variety of different forms of load and exercise.

4. Space and Cost for Home Use

A big challenge with stair training, especially stairmaster machines, is that the equipment takes up a lot of space. A stairmaster is surprisingly tall and requires a high ceiling, and it takes up about the same amount of space as a regular treadmill. It is also a significant expense, especially if you want it in your own home. When purchased from retailers, the prices are very high and can be as much as six to ten thousand euros or dollars. I personally ordered my own equipment directly from the factory through Alibaba, which cost me about 2,400 euros, including shipping from China to Finland.

My Personal Experience with the Stair Training

I have owned and trained on a stair trainer for a couple of years. I use it almost daily, about 5–7 times a week. A typical workout for me is about a 10-minute session, where I gradually increase the pace. Most of the time, about 10 minutes of training is enough and you get a very good effect from it. You can also combine other muscle training with the workout. It takes significantly less time than many other sports.

Personally, I have had problems with my knees, especially when running, so this has no longer been a problem with stair training. In addition, having my own machine means that I don’t have to leave home to train separately. I can get an effective workout in a very short time, which makes everyday logistics easier. I have noticed in particular that both my anaerobic and aerobic fitness have increased significantly. I no longer get out of breath on the stairs, and my overall training time has been significantly shorter. Whereas previously training could take 1–2 hours to train, now I can get a comprehensive and effective workout in about half an hour.

Getting a stair trainer has been by far the best investment I’ve ever made in my health. If you have the opportunity to get your own machine or even add stair training to your daily routine, I highly recommend it. It’s a big investment in your physical fitness and ultimately your longevity.

References

[1] Paddock S, Veerni R, Bhalraam U, Meng J, Dawson-Plincke E, Vassiliou V, et al. Evaluating the cardiovascular benefits of stair climbing: a systematic review and meta-analysis. Eur J Prev Cardiol. 2024;31(Suppl 1):zwae175.405. https://academic.oup.com/eurjpc/article/31/Supplement_1/zwae175.405/7692518

[2] Riener R, Rabuffetti M, Frigo C. Stair ascent and descent at different inclinations. Gait Posture. 2002;15(1):32-44. doi:10.1016/s0966-6362(01)00162-x. Available from: https://pubmed.ncbi.nlm.nih.gov/11809579/

[3] Himmelreich H, Hübscher M, Pfeifer K, et al. Gluteal muscle recruitment during level, incline and stair ambulation in healthy subjects and chronic low back pain patients. J Back Musculoskelet Rehabil. 2008;21(4):193-199. https://www.researchgate.net/publication/281535370_Gluteal_muscle_recruitment_during_level_incline_and_stair_ambulation_in_healthy_subjects_and_chronic_low_back_pain_patients

[4] Bassett DR Jr, Vachon JA, Kirkland AO, Howley ET, Duncan GE, Johnson KR. Energy cost of stair climbing and descending on the college alumnus questionnaire. Med Sci Sports Exerc. 1997;29(9):1250-1254. https://pubmed.ncbi.nlm.nih.gov/9309638/

[5] Allison MK, Baglole JH, Martin BJ, MacInnis MJ, Gurd BJ, Gibala MJ. Brief intense stair climbing improves cardiorespiratory fitness. Med Sci Sports Exerc. 2017;49(2):298-307. https://pubmed.ncbi.nlm.nih.gov/28009784/

[7] Protopapadaki A, Drechsler WI, Cramp MC, Coutts FJ, Scott OM. Hip, knee, ankle kinematics and kinetics during stair ascent and descent in healthy young individuals. Clin Biomech (Bristol, Avon). 2007;22(2):203-210. https://pubmed.ncbi.nlm.nih.gov/17126461/