Stairmaster Workout: Benefits and Drawbacks, and My Honest Experience
Table of Contents
Introduction
You may have come across a Stairmaster at the gym and wondered what it is and whether it is effective. Stairmasters have become very popular in gyms — nowadays almost all larger gyms seem to have one.
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 experience. 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 most other cardio machines in that it works against gravity. There are two main types of stair trainers: those where the steps move up and down, and those where the steps move like a rotating track.
Physiological Characteristics of Stair Climbing Exercise
Training against gravity offers a unique physiological stimulus that differs from most other forms of cardio. A stairmaster engages your legs, glutes, and core while raising your heart rate, and has a distinctive loading profile that targets the glutes and calves particularly well.
The joint loading profile of stair training differs from steady walking, with different kinematic and kinetic demands placed on the lower extremities [2].
Unlike level walking, where gluteus maximus activation is relatively lower, stair climbing significantly increases gluteus maximus activity [3], in a manner somewhat similar to uphill walking or running.
Stair training also requires constant work against gravity, which makes its metabolic demand substantially greater than most steady-state cardio. Studies estimate stair climbing at approximately 8–9 METs [4], making it possible to achieve a meaningful workout in a relatively short time.
The Pros of Stairmaster Training
1. Effective Cardiovascular Workout
Stair training is a highly effective form of cardiovascular exercise. A person’s cardiovascular performance is commonly described by VO₂max — their maximal oxygen uptake capacity.
Research shows that regular stair climbing can improve VO₂max and is associated with improved cardiovascular fitness markers [5]. Epidemiological data also suggests an association between habitual stair climbing and improved cardiovascular health outcomes [1].
Stair training also makes everyday movement easier — you can climb stairs more efficiently without feeling out of breath. This becomes increasingly important as we age and maintaining mobility becomes more critical.
2. Low-Impact Exercise
Unlike running, which involves substantial impact forces and eccentric braking, stair climbing generally involves lower ground reaction forces. This makes it a more joint-friendly option for people who cannot tolerate running.
Research confirms that the biomechanical demands of stair climbing differ from those of high-impact activities, and the loading pattern is generally less jarring to the joints [2]. It is worth noting, however, that joint loading at the knee can still be substantial depending on technique and intensity — particularly during descent — so it is not entirely without demands on the joints.
This makes stair training a practical alternative cardiovascular exercise for people who struggle with running but want to maintain fitness while reducing impact forces.
3. Targets Multiple Muscle Groups
Stair training loads several major muscle groups in the lower extremities, particularly the gluteus maximus and the calves.
A 2008 EMG study found that stair climbing activates the gluteus maximus approximately 50% more than level walking [3]. This means stair training provides meaningful muscular conditioning alongside cardiovascular training — especially for the glutes — which also supports functional everyday activities.
4. High Calorie Burn
Stair climbing is metabolically demanding. Studies estimate it at approximately 8–9 METs [4] — roughly comparable to running — while brisk walking is typically around 4–5 METs.
For an average person weighing about 70 kg, this corresponds to approximately 500–700 kilocalories per hour, depending on body weight and exercise intensity. This is a high energy expenditure relative to the time invested.
The Cons of StairMaster Training
1. Learning Curve and Form Challenges
Like many forms of exercise, stair training has a learning curve. Beginners may experience muscle tightness in the calves, thighs, and glutes in the early stages, and lower back discomfort if posture deteriorates under fatigue.
Research confirms that stair climbing places significant biomechanical demands on the lower limb joints, and stair ascent in particular is the more demanding task [7]. Maintaining good posture throughout training is therefore important, and it is generally wise to stop when posture begins to suffer.
Starting gradually and building volume over weeks is the recommended approach — particularly for older or less conditioned individuals.
2. Monotony
Like many endurance modalities, stair training can feel repetitive. Many people manage this by listening to music, podcasts, or audiobooks during sessions. Because sessions are often short — thanks to the high intensity — the monotony is typically less of a problem than in longer low-intensity workouts.
Adding variety, such as alternating two-minute stair intervals with bodyweight strength exercises, can also make sessions more engaging. If you want to complement stair training with structured strength work, a calisthenics programme can be an effective and time-efficient addition.
3. Risk of Overuse Injuries
As with most forms of exercise, the early phase carries a risk of overuse-type complaints if load is increased too quickly. In stair training, the structures below the knee — including the Achilles tendon, plantar fascia, and calf — are loaded repeatedly and can become symptomatic if training is ramped up too fast.
Starting gradually, building load incrementally, and allowing adequate recovery between sessions reduces this risk significantly. Combining stair training with varied forms of exercise also helps distribute the cumulative load.
4. Space and Cost for Home Use
A significant practical limitation is that stair machines are large and require high ceilings. They occupy roughly as much space as a treadmill but are considerably taller. They are also a significant investment — commercial machines can cost six to ten thousand euros or dollars when purchased from retailers.
I personally ordered mine directly from a manufacturer through Alibaba, which cost around 2,400 euros including shipping to Finland. If home use is a priority, researching direct-from-manufacturer options can make the cost more manageable.
My Personal Experience with the Stair Training
I have owned and trained on a stair trainer for a couple of years and use it about 5–7 times per week. A typical session for me is around 10 minutes, gradually increasing the pace. In my experience, 10 minutes of stair training produces a meaningful training effect — achieving a comparable stimulus through running requires considerably more time or effort.
I have had knee issues with running, which have not been a problem with stair training. Having the machine at home also removes the need to travel to a gym, making consistent training much easier to maintain. Over time I have noticed improvements in both aerobic fitness and recovery — I no longer feel out of breath on stairs, and my overall training sessions have become shorter while remaining effective.
In my view, a stair trainer has been one of the most practical investments I have made for maintaining regular exercise. If you have the opportunity to add stair training to your routine — whether at the gym or at home — it is worth serious consideration as part of a balanced fitness programme.
References
[1] https://academic.oup.com/eurjpc/article/31/Supplement_1/zwae175.405/7692518
[2] https://pubmed.ncbi.nlm.nih.gov/11809579/
[4] https://pubmed.ncbi.nlm.nih.gov/9309638/
