12 Amazing Stairmaster Benefits: Cardio & Strength

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Written By Kathy Brewer

I am a certified personal trainer, and I take pride in helping people achieve their fitness goals through strength training, cardio, and nutrition. 





The Stairmaster is a great way to stay in shape and burn calories. It provides a variety of benefits, including improved cardiovascular health, increased muscle strength, and better joint mobility.

I have been using this workout machine for a long time, and I must say, it helps me work on different muscles and get an intense workout done.

Today I am going to list down the top benefits of a Stairmaster and how it can help you take your fitness to the next level. 

What is Stairmaster?

A StairMaster is, in layman’s terms, a stationary exercise machine that spins steps, much like a treadmill. This machine simulates the act of claiming stairs, giving you the ability to climb at your own pace and duration.


The Stairmaster gives you an above-average cardiovascular exercise while simultaneously toning the muscles of the lower body, particularly those in the:

  • quadriceps
  • hamstrings
  • calves
  • glutes

Let’s take a look at some of the positive effects that a StairMaster can have on your body, as well as the reasons why you should consider using one.

What Are the Benefits of Using a StairMaster?

Looking for a workout for your cardio that gets your heart pumping? StairMaster is the answer!

Here are some of the amazing benefits of using a StairMaster:

Cardio Benefits

Are you bored of regular running and walking for your cardio?

You must consider adding stair climbing to your workout routine! This will can help you get a refreshing change of pace and the benefits will reflect on your entire body.

1. Conditioning through aerobic exercise

Climbing stairs is an excellent way to build aerobic fitness since it improves both the heart and lungs.

If you take deeper breaths, you’ll be able to take in more oxygen, and if your heart is in better shape, it will be able to pump oxygen-rich blood to all of your muscles and organs more effectively.

2. Burning of Calories

The StairMaster is equipment that may help you lose weight or keep the weight you already have under control in an efficient and effective manner.

Depending on your body weight and the intensity of the activity, a half-hour session on the StairMaster will burn anywhere from 180 to 260 calories, or even more, depending on how hard you work out.

Burning of Calories

If you climb at a quicker pace, you will burn more calories than if you climb at a slower pace. When performing the same workout, a person who weighs 180 pounds will typically burn more calories than a person who weighs 125 pounds.

The majority of StairMaster machines are equipped with calorie-burning calculators that provide an estimate of the number of calories burnt throughout each session depending on the user’s current weight.

Strength Benefits 

In addition to the cardiac advantages, regular use of a StairMaster can help your body become more toned and strengthened, which is also beneficial for your bones.

3. Strength in the abdominal muscles

Your abdominal and core muscles get a good workout when you utilize a StairMaster because utilizing it needs you to maintain your balance the whole time you are ascending and pumping your legs.

Developing stronger core muscles may assist in bettering posture, warding off lower back discomfort, and lowering the risk of injury.

4. Better health of the bones

Weight-bearing activities, such as climbing stairs, may help cure osteoporosis and minimize the chance of developing the condition if it is already present in the body.

Stair climbing helps improve bone mass, which is beneficial since bones are living tissue. Because of the natural increase in bone loss that occurs with aging, this becomes an increasingly relevant consideration as time goes on.

5. Stronger quadriceps

A set of four muscles that are located in the front of the thigh is known as the quadriceps femoris.

StairMaster benefits quadriceps

These muscle groups are required not just for walking and running but even for simple activities like rising from a seated posture.

Because the quadriceps are responsible for extending or straightening the knee, the act of pushing off from one step to the next allows you to develop these massive and significant muscles.

6. Stronger hamstrings

The three muscles that are located at the back of the thighs and operate in combination with the quadriceps are known as the hamstrings.

Because they assist in bending the knee, they are necessary for walking, running, and sitting in a seated position.

The hamstrings are responsible for the majority of the effort that is done whenever the knee is bent to take another step forward.

7. More robust young calves

Your calves, along with the other muscles in your legs, not only enable you to walk, run, and climb, but they are also very necessary for you to keep your balance while you are standing.

The act of lifting your heel to take a step causes a contraction in your calf muscles.

Your calves have to put in a lot of energy to keep your heels up while you climb, whether you’re doing it on a StairMaster, your front stairs, or up a hill.

8. Stronger glutes

Buttocks are linked to some of the body’s most powerful muscles, including the gluteus maximus, which may be found in the upper part of the buttocks.

Since the primary role of the glutes is to move the hips and thighs, an exercise like climbing stairs places a significant emphasis on having powerful glutes.

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Additional Benefits 

Utilizing the StairMaster is beneficial for a number of different things, including one’s mental health, in addition to the advantages gained from strength training and cardiovascular exercise.

9. Knee pain relieving

Knee pain relief

Strengthening the knee lessens the tension that is placed on the joint, which may assist those who suffer from osteoarthritis.

As opposed to the hammering and high-impact effects of jogging on a hard surface, exercising with a StairMaster is regarded to be a low-impact form of exercise.

10. Positive Mental Health

When you walk upstairs, your body produces endorphins, which are “feel-good” brain chemicals that improve your mood and lower your stress levels.

Endorphins are released as your body climbs the steps. At the conclusion of your StairMaster exercise, you may feel a bit winded and weary, but you should be proud of the effort that you put in.

11. Flexibility

A StairMaster, much like a treadmill, offers a number of different settings that allow you to customize your training. You have the ability to set the total number of minutes you wish to work out for.

You may start off by setting the machine to run for five or ten minutes and then gradually increase the amount of time it spends operating.

Some models of the StairMaster are equipped with built-in computer displays that show images of well-known locations. This gives the impression that you are ascending buildings or monuments such as the Eiffel Tower.

12. Ease of Use

Unlike ascending a real staircase, which allows you to go back down the steps when you’ve reached the top, using a StairMaster force you to continue rising.

This is important since descending stairs is far more taxing on your knees than going up them. With each step that you take downhill, the tissue and fluid that you employ as “brakes” inflict a larger amount of damage on the joints.

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Wrapping Up

So, there you have it – a few of the many benefits of using a Stairmaster.

Whether you’re looking to improve your cardiovascular health, increase muscle mass or just burn some calories, the Stairmaster can help get you there.

If you don’t have one yet, what are you waiting for?

Get out there and start climbing!

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