How To Use Stair-Climbers To Step Up Your Fitness

Think about the last time you climbed a few flights of stairs. Even if you’re relatively fit, the upward journey can quickly get your heart thump-thumping and leave your legs begging for level ground.

Given that, it’s no wonder that many turn to stair-climbing machines and workouts to take their exercise routines to a higher level. We asked exercise physiologist Katie Lawton, MEd, to explain the upside.

Benefits of a stair-climbing workout

Overlooking a stair-climbing machine (such as a StairMaster®) at the gym is difficult. These large pieces of equipment resemble a small escalator with moving steps you’ll climb during a workout.

As the steps on the machine move down, you climb up at your chosen rate of speed. Think of it as walking “up” a “down” escalator.

Here are seven benefits of stair climbing.

1. Calorie burn

Walking up a flight of stairs is more difficult than walking on level ground given that you’re fighting against gravity — and that’s reflected in the calories you burn fueling the effort, says Lawton.

A 150-pound person burns an estimated 544 calories an hour climbing stairs, according to the American Council on Exercise. That’s more than double what the same person burns walking at a moderate pace.

2. Aerobic fitness

A good cardio workout puts your heart and lungs to the test. Stair climbing delivers on both, as you’ll no doubt notice when your heart rate rises and you begin breathing heavier with every upward step.

Improving your aerobic fitness can strengthen your heart and protect it by lowering your risk of high blood pressure and high cholesterol, two key drivers of heart disease.

3. Improved balance

Keeping yourself steady and stable while tackling a moving stair climber works your core muscles, which are key to maintaining good balance throughout life.

You’ll really engage your core muscles and build balance if you climb the steps without holding onto the side railings common on most machines. (But do that with caution, to avoid falling, advises Lawton.)

4. Muscle building

Stair climbing is regarded as a cardio workout, but you’ll be dabbling in strength training, too — particularly in your lower body.

Powering through flights of stairs will work your glutes (aka, your butt muscles), thigh muscles (quadriceps and hamstrings) and calves. “Your legs may feel like jelly when you’re done,” notes Lawton.

5. Bone strength

The main reason climbing stairs is so tough is that you’re lugging your weight. Every step up requires you to lift your mass. The good news? That’s the sort of strenuous activity that can help increase bone density.

“Weight-bearing exercises like stair climbing can strengthen your bones and help guard against osteoporosis as you age,” explains Lawton.

6. Lower impact on joints

Stair climbing puts less stress on your ankles, knees and hips compared to other high-intensity cardio exercises (especially running). Strengthening muscles around those lower-body joints also can boost their health and function.

Joint impact can increase if you pick up the climbing pace, though, says Lawton. Stair climbers also may not be ideal if you’re currently experiencing joint pain.

7. Time savings

Short on time? No worries! It doesn’t take long to get a good workout in on a stair-climbing machine. “You can accomplish a lot in 20 to 30 minutes,” emphasizes Lawton.

The 25-7-2 StairMaster workout

If you’re looking for a StairMaster workout routine to get you climbing, the fitness buffs sweating for views on TikTok have you covered.

The 25-7-2 StairMaster workout went viral earlier this year as a simple yet effective way to torch calories. How do you do the routine? The name of the workout essentially doubles as an instruction sheet.

To break it down: Climb for 25 minutes with the StairMaster at Level 7 and do it 2 times per week. (It’s an easy formula to remember but MUCH harder to do.)

So, is there something magical about this muscle-burning workout that makes it stand out above others? Not really. “On its own, it’s no better than many other workout routines,” clarifies Lawton.

But if doing the 25-7-2 workout gets you excited about exercise, consider it a win.

“Consistency in your workout routine is what will benefit your health,” she adds. “So, if this workout gets and keeps you going to the gym or your workout room, I’d call it effective.’

Can you modify the 25-7-2 workout?

Absolutely! In fact, it might be wise to make a few adjustments if you’re using the workout to start a new exercise routine.

So, start slow and see what your body can handle. That might mean cutting the climbing time to 15 minutes or dialing down the intensity level. “Get comfortable with the workout first,” recommends Lawton. “You can always build as your fitness increases.”

Eventually, you may even get to the point where you feel the need to add time or increase the intensity level.

Other stair-climbing workouts

Many stair-climbing machines come with preprogrammed workouts. Try them, encourages Lawton. Different routines bring different challenges that can keep your exercise sessions interesting.

“I’m always big on mixing things up during exercise,” she says. “Changing the length of your workout or the intensity level can bring a whole different experience and add some interest to keep bringing you back.”

And in the end, that’s the best way to reach new heights in health and fitness.