The Real Benefits Of Using A StairMaster

The StairMaster is one of those gym machines you might walk right past on your way to the treadmill without even giving it a glance. Its tall, bulky shape may look intimidating and complicated, but the benefits it can offer make the climbing cardio machine worth a try.  

The stair climb is a low-impact natural movement, meaning that it's easier on the knees, ankles, and back than some other exercises and almost anyone can do it (via Aaptiv). The machine offers a plethora of settings, for beginners to the more advanced. They're equipped with various programs like steady state cardio and high intensity interval training (HIIT).

The StairMaster can burn a ton of calories, offering an incredible cardio workout, but what makes this machine an even bigger gym win is the toning and shaping it can offer your lower body (per Livestrong). The more you utilize the step machine in your workouts, the stronger and leaner your quads, hamstrings, calves, and glutes will become. 

Celebrity trainer Adam Friedman tells Shape that you can target certain areas of your body when using the StairMaster by making subtle changes, such as taking two steps at a time. He states "By taking big, giant steps, you'll target the glutes and the upper thighs, where the mass of muscle is."

Anyone who's ever climbed up multiple flights of stairs (on moving day, visiting a friend in an apartment block with no elevator, fleeing from a secret agent in an action-movie sequence) knows the unique combination of a pumping heart and on-fire thighs it gives you. That's because stair climbing, as emulated by StairMasters, provides an incredible cardio workout by using the large muscles in your legs and posterior, according to Prevention. Using a StairMaster gets your heart pumping, says trainer for Aaptiv Candace Cunningham, and can help build a strong foundation for cardiovascular fitness and further exercise (per Aaptiv). And by constantly activating and testing your leg muscles, you'll also get some serious toning going on.

Due to the StairMaster's particular customizability for your workouts, it's also easy to switch up your speed and intensity to really skyrocket your cardio benefits, contributing to your stamina, endurance, and heart health, advises Cunningham. If you're using a StairMaster for cardio specifically, try your best not to get into a rut of stepping at the same speed, says Men's Journal, as switching up your intensity generally takes the edge on fitness over steady-state cardio.

Using the StairMaster machine may seem like a deceptively gentle mode of exercise, but trust us, you can burn through a lot of energy using them. For thirty minutes of use, a StairMaster can have you expending anything between 180 to 252 calories, according to Harvard Health Publishing. That's roughly the same amount of energy you'll burn doing activities like dancing, hiking, downhill skiing, or wrestling — not bad for a humble gym machine. It's worth pointing out that this energy expenditure is dependent on a few factors, such as your body weight and your workout intensity, with more calories being burned the faster you set your machine.

If you want to keep track of exactly how much energy you're burning, most StairMasters have built-in calculators to help you see your estimated calories lost, says Healthline. And if you really want to ramp up your calorie burn, simple adjustments like climbing without using the handrails or taking bigger steps can help. Certified strength and conditioning specialist Chris Ryan also suggests monitoring your heart rate during a StairMaster workout, and aiming to keep it elevated. ​​"You will release a greater amount of overall calories operating at 80 percent or above of your max heart rate through excess post oxygen consumption (EPOC effect) than you will operating in a low heart rate state for your work intervals," Ryan states to Aaptiv.

When it comes to cardio workouts, running is the go-to for millions of people every day. We can understand that: It feels like nothing could be simpler for a quick bit of exercise than lacing up your shoes and going for a jog. Apart from, perhaps, climbing stairs — and as it turns out, using a StairMaster isn't just as simple as running, but it's as beneficial too. Both running and StairMaster workouts are aerobic-based and, depending on the intensity of your exercise, have comparable calorie expenditures for the same amount of time, points out Livestrong. Both treadmills and StairMasters can help you burn almost 400 calories in just half an hour, although the amount of calories you use will be massively affected by how much effort you put in during this time.

Where StairMasters may have the edge on running, though, is in the potential toning benefits to your lower body. "A StairMaster is good for someone who wants to focus on building the butt," says personal trainer Stephanie Mansour to Today. "As you climb the stairs, you have to activate your quads and your glutes because you're moving up and therefore engaging the back of the leg and glutes." Those who have joint conditions, however, should be cautious if considering using a StairMaster, as the climbing motion can place stress on the knees.

StairMasters and ellipticals are often viewed as bedfellows in the gym, as two cardio machines that are simple and quick to use. And more likely than not, you'll already have a preference, but we're here to break down the pros and cons of each. Although both machines will help get your heart racing, for people who are trying to avoid impact-related workouts, the elliptical may be your best option. "Because they're non-weight bearing, ellipticals offer the lowest impact option compared to treadmills and StairMasters. The machine's low-impact, continual gliding motion is the gentlest of them all, making it fantastic for folks recovering from knee or hip injuries," advises nutritional counselor and NSCA-certified personal trainer John Fawkes to My Fitness Pal.

Interestingly, however, that lack of impact when using an elliptical means that certain muscles may not be being worked out as fully. Compared to the elliptical's set range of motion, the StairMaster has your body moving more organically, and this can activate the smaller stabilizing muscles used to help you keep balance, says exercise physiologist Todd Buckingham via My Fitness Pal. Training your stabilizer muscles can help improve your posture and alignment, and reduce your risk of sustaining injuries during exercise, says O.S.R. Physical Therapy.

Okay, sure. Climbing up stairs endlessly may not be many people's idea of fun. But you might just find that after a session on your StairMaster you're feeling a little bit brighter, thanks to the exercise's potent effects on mood. "The link between exercise and mood is pretty strong. Usually within five minutes after moderate exercise you get a mood-enhancement effect," states Boston University professor of psychology Michael Otto to the American Psychological Association (APA), pointing toward the endorphin release that accompanies exercise as what makes us feel so good (per WebMD).

And while exercise may well put a smile on your face in the short term, it may also help your mental health over a longer period. James Blumenthal, a clinical psychologist working at Duke University, notes to the APA the strong link between regular physical activity and reduced incidences of depression and potential management of anxiety. Despite this, it should be pointed out that exercise should not be considered a substitute for any existing treatment for mental health conditions you might be undergoing.

Your StairMaster workout will already give your lower body a pretty great workout. But as with many exercises, stair climbing can become a little repetitive, and if you're doing the same workout every time, you might see your gains suffering. "Fitness improvements are dependent on the body adapting to handle a new training stimulus," says Memorial University of Newfoundland David G. Behm to Self. "Once it adapts to handle a stimulus, it doesn't have the need to adapt any further," he adds.

But by mixing up your StairMaster workouts, you can not only keep your muscles challenged but target specific muscles in your legs and lower body to make sure every base is being covered. All it takes is a few step variations. Instead of walking up straight-on, try taking sideways steps, crossing your legs over as you do so, recommends ACE-certified personal trainer Candy Morales to Popsugar. That'll help build both your outer and inner thighs. You can also throw in a leg extension between each step to help target your hamstrings and glutes, and keep your muscles challenged.

So, it's pretty clear that a StairMaster is a pretty darn good way to get a good workout. But as with any other gym machine out there (and if we're being real, any other form of exercise at all), executing your workout correctly is crucial. With a StairMaster, there are a few key pitfalls that'll reduce the efficacy of your workout, and potentially increase your risk of injury. Keeping an eye on your posture is the first step. "When you're hunched over, you're putting strain on your back and turning down your glutes," warns California-based personal trainer Adam Friedman to Shape. Make sure you're keeping your spine straight, and if you are bending forward, do so at the hips.

Furthermore, don't get too tempted by the rails on the side. Although they can help with stability, relying on them too heavily will stop you from getting the most out of your exercise. "That's not helping your body work harder — it's cheating," Friedman states (via Shape). Should you need to balance yourself, holding the rails lightly can help, but putting too much weight on them will take the full effort out of your legs.