Top 10 Triathletes Health Benefits of Exercising with a Stair Climber

Regardless of whether you call it a stair climber, stair stepper, or Stairmaster, there is no denying that this simple yet brutal exercise machine is a killer cardio workout. Seriously though, is there anything more uncomplicated than climbing stairs for an excessive amount of time?

But basic doesn’t mean it’s not effective. In fact, the stair climber machine is extremely adaptable and can be used by beginners, those in rehab looking for a low-impact form of exercise, and even the fittest people on the planet.

We’re going to dive into the top benefits of the stair climber machine and why you should include it in your workout routines. We’ll also provide tips and suggestions on how you can use the stair climber to meet your fitness goals.

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This post will discuss:

  • What is a stair climber machine?
  • Stair stepper vs. Stairmaster vs. stair climber differences
  • Benefits of the stair climber
  • Muscles that are worked out when exercising using a stair climber

Ever attempted the stair climber before? Well, you’re in luck because this might just be the most effective workout you’ve ever done.

What is a stair climber?

The stair climber is a cardio equipment made to replicate stair climbing. It consists of a revolving set of stairs that circles a long track that’s positioned at an angle. Think of a treadmill if it sat on an angle with steps along the whole track.

Two handrails go up the side to allow a simulated upward climb. This gives trainees the option of walking, running, or walking backwards up the simulated set of stairs safely.

At the top, a control system is located to allow the trainee to control time, speed, and other various controls. As you step down on the stair climber, the stairs will begin to rotate due to your weight pushing them down. 

At the bottom, the staircase will go under and start climbing up on the back end, which you can’t see. Once it gets to the top, the stairs will rotate back out in front again so that you can step on them again.

In short, it’s a hamster wheel, just replace the wheel with steps.

Stair climber, stair stepper, and Stairmaster – What’s the difference?

People refer to a stair climber, stair stepper, and stair master when discussing a particular piece of exercise machinery. Do you want to know the distinctions between the three or if one is preferable to use in your favoured exercise plan? We will explain each to you.

  • Stair Climber: A machine that’s like climbing actual stairs, but it’s not.
  • Stairmaster: Stairmaster is the original brand of stair climbing-type cardio machines. They produce stair climbers, stair steppers, and other similar machines.
  • Stair Stepper: The stair stepper is a smaller version of a stair climber. Instead of a revolving set of stairs, a stair stepper only has two platforms for your feet, which your feet never leave. To use one, you step up and down as the platforms raise and lower, thanks to pneumatics.

People who frequent exercise gyms often call the stair climber machines “Stairmasters,” since Stairmaster was the first company that manufactured them. The initial model of Stairmaster’s stair climber that they sold was the Stairmaster 5000. The size of a stair climber is greater than that of a stair stepper, and it is also more adaptable. But it’s typically also more expensive.

Top 10 Health Benefits of Exercising with a Stair Climber

8 Benefits Of Climbing Stairs + Helpful Tips To Get Started

1. Perfect for any fitness level

Because stair climbers and stair steppers are straightforward to operate, rookies can start on a low intensity and still have an awesome low-intensity steady-state cardio session.

Conversely, more proficient learners can increase the rate of the stair climber to make it seem like they are climbing real stairs. Doing it quickly is just as intense as an assault bike workout.

2. Great for fat burning

Many people use stair steppers to shed pounds and reach fitness objectives.

Stair climbers are an efficient way of burning calories, whether it is through high-intensity interval training or extended maintained activities in the fat-burning zone.

3. Low impact

Your joints can undergo a great deal of strain as you perform the same workout routine 7 days a week, regardless of your age. As time goes on, the connective tissue becomes so weakened that running is out of the question.

Even if your joints don’t cause any discomfort, it can be beneficial to engage in a vigorous workout without damaging your knees.

Stepping upstairs is one of a kind as it can be exceedingly taxing but your joints are oblivious to the strain. Consequently, you can put forth increased strength and speed without any discomfort.

4. Strengthens your core

Going upstairs requires a lot of core strength to steady your hips. The legs continually move up and down, causing movement in the hips. This action necessitates a robust centre to prevent the upper body from leaning ahead.

5. Helps decrease lower back pain

Low back pain Stock Photos, Royalty Free Low back pain Images | Depositphotos

Climbing stairs can be a beneficial exercise for anyone suffering from back pain as it does not put excessive strain on the lower back. Jogging can even worsen one’s back pains because of the impact it has.

In addition, it can help decrease back pain. Research has found that doing basic physical activities, like taking a walk, can help manage back pain and speed up healing.

6. Increases bone strength

When engaging in an exercise that requires weight to be supported, puts pressure on the bones. Due to this, the bone will flex slightly, forming tiny holes.

Osteoblasts move quickly to fill in the gaps and mend the bone when these openings need fixing. Once the bones have been repaired, they will be slightly larger and more durable.

The elderly and rehab population will likely be the only ones to benefit from the low impact of a stair stepper and stair climber. The rate of growth in bones is exceedingly limited, similar to that of building muscle.

7. Many progressions 

Stair-stepping machines enable one to accomplish a customized workout with an array of objectives. A few of these goals could be:

Find out how many steps you can ascend in a certain length of time. As time progresses, you should be able to ascend further in the same amount of time.

Determine the time it takes to ascend a specific number of stairs. After a period of stair climbing, you should be able to ascend the same height faster than when you began your exercise routine.

Count your calories. Pick a period in which to attempt to burn more calories.

8. Ideal for a lower body warm-up

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If you’re short on time and can’t do a full warm-up, the stair climber machine provides an effective lower-body workout.

For an initial couple of minutes, keep your effort level low while slowly increasing the rate. When you start feeling not as tight, increase your pace to a moderate-hard effort level. Stay here for a few minutes.

Maintain your pace but jump over a beat with your feet. Pay close attention to how far you are going up the stairs, however, the objective is to broaden the flexibility of your hips. After a couple of minutes, you can choose to stop or complete a final minute of exercise that is at a more challenging level (RPE7).

9. An intense cardiovascular exercise.

Climbing stairs is a great way to get an aerobic workout. Doing so can lead to stronger lungs, a more powerful heart, improved overall vitals, such as blood pressure, and a lower resting heart rate.

10. It’s simple

The simplest piece of equipment you’ll find in the gym can still bring on a good workout. Therefore, climbing stairs is the ideal choice for an uncomplicated exercise routine.

It is possible to perform a stair workout with no gear necessary, making it incredibly easy.

If you’re just starting out, you’ll enjoy the straightforwardness. Nothing fancy to learn here. Just step up.

Muscles Worked Out When Stair Climbing 


buttocks stretching exercises > OFF-66%

The muscles situated in the rump area, also known as gluteal muscles, contribute to hip stretching and offer balance to the hips.

The Gluteus maximus is the most significant and most powerful of the gluteal muscles. When stepping down on the stair stepper pedal, you use your leg and your hip goes from a bent to a straightened position.

The mini butt muscles assist in keeping the hip joints in a position parallel to each other when moving in a transverse or forward direction.

The muscles get a rigorous workout when working out on a stair stepper as the activity involves using each leg by itself thus making it a type of unilateral movement.

As one leg is raising up to the next step, the other is also pushing downward. This consistently tests your hip strength by stabilizing the pelvis when it is at two different angles.


Hamstring Stock Photos, Royalty Free Hamstring Images | Depositphotos

The hamstrings are a set of muscles in the back of your thigh that stretch from the bottom of your pelvis around the sit bones to the back of your knee.

The hamstrings and glutes both contribute to the movement of extending the leg at the hip when the stair stepper pedal is stepped on.

You can flex your knee after the staircase-climber pedal cycle when your leg is stretched completely on the pedal that is on the lower terrain, and you are just about to lift your leg for

You can flex your knee after the staircase-climber pedal cycle when your leg is stretched completely on the pedal that is on the lower terrain, and you are just about to lift your leg for the pedal to move back to its starting point.


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The four muscles that are located between the pelvis and knee, known as the “quads” or “quad muscles”, make up together what is known as the quadriceps.

The four muscles which make up the quadriceps muscle group are the rectus femoris, which is located in the middle of the thigh from the hip to the kneecap; the vastus lateralis, which lies on the outer part of the front thigh; the vastus medialis, which is positioned on the inner side of the front thigh; and the vastus intermedius, which is located in the middle of the thigh.

The four quad muscles collaborate to bend the leg at the hip, make the knee length, and support the knee in position.

The quads have several responsibilities while using a stair climber, but their main job is to facilitate the weight of your body and stop the knee from bending too far in when you step onto the pedal (while standing on the leg taking the body weight).

The quads also cause bending of the leg at the hip, allowing you to lift your leg up during the last part of the stepping dynamic to propel the pedal back up or step onto the subsequent step.

Hip Flexors

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The muscle group in the hip responsible for flexing consists mainly of the psoas major and iliacus, which come together as the iliopsoas. There is also participation from the rectus femoris (part of the quadriceps), the sartorius, and the pectineus in the hip flexion movement.

The hip flexors are critical for stair stepper workout since they enable the hip to flex so the leg can move up for the following step when transitioning from one foot to the other while “ascending” the stair stepper pedals in a back and forth manner.


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The calves, which are the muscles located at the back of the lower leg, originate from the posterior side of the knee, extending down in a tapered shape to the popular Achilles tendon, which is found at the heel.

The calves are composed of two separate muscles: the larger, more robust gastrocnemius comprised of two heads and the smaller, more slender soleus beneath it.

The gastrocnemius assists with bending at the knee and causes the ankle to be bent back (such as standing on your tiptoes). The soleus muscle aids in flexing the foot and stabilizes the tibia, keeping the shin in an upright position.

The stair stepper exercises the calves when you place one foot on the step and press upward, then switch to the other foot, bearing your weight as you transition.

The young muscles of the calf aid in slowing down and securing the leg when pressure is first applied to the feet as well as at the commencement of the stepwise action executed at each step.

The main job of the muscles is to lift your leg as you move the pedal down and prepare to switch your foot to the other stair stepper pedestal as you go through the ‘swing phase’.

Core and Upper-Body Muscles

7 Best Free Weight Exercises for a Stronger Core for WomenThough the climbing motion on stair machine machines primarily works the muscles of your butt and stomach, stair stepper exercises similarly require upper body muscles. The muscles in your arms (including biceps and triceps), deltoids and rotator cuff muscles in the shoulders, pectoralis muscles in the chest, and latissimus dorsi, trapezius, and rhomboids in the upper back all become engaged when you sway your arms (without holding onto the handrails) and maintain an upright position with your chest out and shoulders back.

If you keep hold of the handrails the whole time, you will not use your upper body at all.







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