7 Stair-Climber Benefits for People of All Ages and Fitness Levels

The next time you’re thinking of taking the elevator, think again.

Taking the stairs is a simple, accessible way to get more daily physical activity. And it’s low impact, so people with arthritis or osteoporosis can enjoy the cardio benefits of stair-climbing.

Learn how to get a heart-pumping workout, whether you want to take the stairs or hop on a stair-climber at your local gym.

What are the benefits of stair-climbing?

Climbing stairs can lead to better balance, stronger bones, and improved heart health. Stair-climbing machines, including the StairMaster, provide many of the same advantages.

A stair-climber is a stationary exercise machine designed to simulate walking up stairs. It may have rotating steps that let you climb stairs continuously. Or it may have two footholds that allow you to step up. Stair-climbing machines also include handles for you to hold as you move.

Consider the following stair-climber benefits the next time you’re looking for a new workout.

1. Provides low-impact exercise

High-impact exercise, like running or jumping rope, can help you increase endurance and muscle strength. But it can also stress your bones and joints — including the hips, knees, and ankles — and increase the risk of injury.

Fitness beginners and people with arthritis or other musculoskeletal conditions may need to do low-impact exercises like stair-climbing. Stair-climbing workouts are easy on the joints because both feet remain in contact with a step.

2. Burns calories 

The StairMaster and other stair-climbing machines provide a great calorie-burning workout. Adding StairMaster workouts to your fitness plan may help you manage your weight.

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You might even burn more calories during a stair-climbing session than a high-impact workout. According to the American Council on Exercise’s calorie calculator, a person who weighs 175 pounds might burn 317 calories during a 30-minute stair-climbing workout. That same person might burn 277 calories during a slow 30-minute jog.

But the number of calories you burn during a stair-climbing workout depends on factors such as: 

• Age

• Body composition

• Current fitness level

• Exercise intensity and duration

Try not to get too wrapped up in calorie counts. Instead, focus on moving your body and enjoying the workout.

3. Boosts heart health and aerobic fitness

Stair-climbing is an aerobic or cardio exercise that strengthens the most important muscle of them all: your heart. It can boost your VO₂ max or aerobic fitness. In a small study, researchers found that doing brief intervals of high-intensity stair-climbing helped inactive women improve their aerobic fitness.

Daily stair-climbing could also reduce the risk of metabolic syndrome, a group of conditions that increase the likelihood of heart disease. It’s been shown to help prevent atherosclerosis, a disease that can lead to a heart attack or stroke.

4. Builds muscle strength 

Of course, your muscles also get a workout on the stairs. Stair-climbing workouts activate core and lower-body muscles, including the following:

• Abdominals

• Glutes

• Hamstrings

• Quadriceps

• Calves

So hopping on a stair-climber can help you build trunk and lower-body strength. That’s a crucial benefit, considering that strong muscles are essential for athletic performance and healthy aging.

5. Improves balance and coordination

Exercising for better balance might not be top of mind for many people. But balance declines as we age. Working on your balance — with exercise and other activities — can help protect you from falls and other injuries down the line. And it can help you move through daily activities with confidence at every age.

Stair-climbing strengthens the core, which may lead to better balance and coordination. In one study, an 8-week stair-climbing program enhanced dynamic balance for healthy older adults.

6. Supports strong bones 

Caring for your bones is important at every stage of life, especially as you get older. Age-related changes — including less bone density — can increase the risk of osteoporosis and bone fractures as you age.

Fortunately, lifestyle changes can help keep your bones healthy. For example, you can add more bone-strengthening foods to your diet. You can also add weight-bearing exercises like stair-climbing to your fitness routine. Weight-bearing exercises may help prevent bone loss. They’ve also been shown to strengthen bones in people with osteoporosis.

7. Offers accessible exercise

Lack of time and resources are two of the most common reasons people don’t exercise. Accessibility is arguably one of the biggest benefits of stair-climbing. If you don’t have access to a StairMaster or another machine, use another flight of stairs — at home, in a park, or elsewhere — for your workout.

Plus, you can practice stair-climbing workouts at any age or fitness level. For example, climbing stairs can be a safe and effective way for older adults to increase daily physical activity.

How do you get started with stair-climbing workouts?

Stair-climbing is a functional movement — meaning it’s based on an everyday activity — so it’s easy to add it to your weekly routine. It’s generally safe for most people, but it’s a good idea to check with your healthcare provider first, especially if you have balance problems, joint pain, or other health concerns.

You can keep your workout equipment free by taking the stairs. If you want to try a StairMaster or similar machine, start by learning the features. Look for buttons to start and stop the machine and adjust the climbing speed.

When you’re ready to get started with stair-climbing workouts, consider these safety tips:

• Wear supportive shoes, and make sure they’re tied before you start.

• Use the machine handlebars for stability.

• Opt for well-lit spaces with a sturdy railing if you practice on a flight of stairs. 

• Keep your back straight and your core engaged.

• Make sure the stair-climber comes to a complete stop before you get off the machine.

• End the workout if you feel nauseous or dizzy.

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Written by:

Katrina Eresman

Katrina Eresman is a freelance writer and musician based in Cincinnati. For the past 5 years, she has written about fitness, physical therapy, and the importance of staying active.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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