9 StairMaster Benefits: Workouts, Form Tips & More

Last updated May 2026

If you've ever felt winded after a flight of stairs, you already know why the StairMaster is humbling—and effective. The moving steps deliver joint‑friendly, high‑intensity work that strengthens your lower body. They also challenge your heart and lungs and can help with weight management—all in a time‑efficient package.

Quick answer (what you came for): The biggest StairMaster benefits are strong calorie burn, fast cardio gains, leg and glute strength, joint‑friendly impact, and bone‑health support. Below you'll find simple form tips and five ready‑to‑use workouts.

Is the StairMaster good for bone density? Yes. Stair climbing is a weight-bearing exercise, which means it places mechanical load on your skeleton and stimulates bone remodeling. Research comparing habitual stair climbers to sedentary controls found significantly higher bone mineral density at the lumbar spine and femoral neck—two sites most vulnerable to osteoporotic fractures. For people who can't tolerate running's impact forces, the StairMaster offers meaningful bone-loading stimulus without the joint stress.

Does the StairMaster help with hip pain? For many people, yes. The StairMaster puts less stress on the hips than running, and the climbing motion strengthens the glutes, hip flexors, and muscles surrounding the hip joint—reducing load on the joint itself over time. That said, those with active hip bursitis, impingement, or post-surgical hips should get clearance from a clinician before starting.

In this guide, you'll get:

• The top StairMaster benefits (in plain English)
• Easy form cues and common mistakes to avoid
• 5 plug‑and‑play workouts for beginners to advanced
• A quick comparison vs. the treadmill
• How to track real progress beyond the scale

Track progress the smart way: To see real changes beyond the scale, get a BodySpec DEXA scan—under 10 minutes, with same-day results—to measure fat, muscle, visceral fat, and bone density, then re‑scan every 8–12 weeks to confirm progress.

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9 StairMaster benefits (with science to back them)

1. Significant calorie burn in little time
   Climbing against gravity costs more energy than moving on level ground. Estimates suggest a 150‑lb person can burn around 446 calories per hour of steady stair climbing, with higher body weight and intensity increasing that number further (Cleveland Clinic). The Adult Compendium of Physical Activities lists stair treadmill exercise at 9.0 METs—a vigorous intensity for most adults (Compendium, 2024).

2. Efficient cardiovascular conditioning
   Stair work elevates heart rate quickly and trains your heart and lungs—helping you hit weekly aerobic targets. The American Heart Association recommends 150 minutes/week of moderate or 75 minutes/week of vigorous aerobic activity (or a mix) (AHA guidelines). StairMaster sessions can count toward either bucket depending on your effort.

3. VO₂ max improvements (a bigger "engine")
   Research shows regular stair‑climbing programs improve cardiorespiratory fitness and cardio‑metabolic markers, often within 4–8 weeks of consistent training (2023 scoping review on stair‑climbing and cardiometabolic health). For structured VO₂ training ideas, see our VO₂ Max guide.

4. Lower‑body strength and muscle engagement
   Each step is a mini single‑leg squat. The StairMaster targets your glutes, quads, hamstrings, and calves—and engages your core for stability (Cleveland Clinic; Healthline). Consistent training builds muscular endurance and can support visible leg definition when paired with overall fat loss.

5. Joint‑friendly, low‑impact training
   Compared with running, stair machines are generally lower impact on ankles, knees, and hips—while still delivering a serious cardio challenge (Cleveland Clinic). That makes them a smart option when you want intensity without pounding.

6. Bone‑density support — and how to measure it
   Weight‑bearing exercises—including stair climbing and stair‑step machines—stimulate bone remodeling by placing mechanical load on the skeleton, signaling the body to increase bone mineral density over time (Bone Health & Osteoporosis Foundation). Research comparing habitual stair climbers to sedentary individuals found significantly higher bone mineral density at the lumbar spine and femoral neck—two sites most susceptible to osteoporotic fractures. This makes the StairMaster particularly valuable for postmenopausal women and older adults managing age-related bone loss.

If bone density is a priority for you, combine stair climbing with progressive resistance training and adequate calcium and vitamin D intake. And to actually know where your bone density stands—rather than guessing—DEXA scanning is the clinical standard.

A note on the two types of DEXA scans: There are two distinct uses of DEXA for bone health, and it's worth understanding the difference. A diagnostic bone density DEXA (also called a DXA or bone density test) measures bone mineral density at the hip and spine specifically to screen for osteoporosis or osteopenia. It's typically ordered by a physician for adults 65 and older (or younger with risk factors), often covered by insurance, and produces a T-score used for clinical diagnosis. A whole-body composition DEXA—like the scans BodySpec provides—measures bone density across the full skeleton alongside lean mass, fat mass, and visceral fat. It doesn't require a referral or insurance, and can be repeated every 8–12 weeks to track how your body is responding to training. It isn't a replacement for a diagnostic scan if your doctor has ordered one, but it does provide an accurate bone density measurement and a much broader picture of how your body composition is changing over time. See a full comparison of the two scan types.

Learn more about what affects bone health and why vitamin K matters.

7. Better balance and stability
   Because you're standing and stepping on a moving surface, your core and hip stabilizers work to keep you upright—especially when you don't hang on the rails (Cleveland Clinic).

8. Mental health benefits
   Like other physical activity, stair workouts can lift mood and reduce anxiety and depressive symptoms, acutely and over time (CDC – Benefits of Physical Activity).

9. Knee‑friendly option for many (with smart progression)
   For some people, strengthening around the knee through controlled, low‑impact stepping can reduce stress and discomfort—though you should progress gradually and personalize intensity (Healthline). If pain persists, consult a clinician.

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Is the StairMaster good for hip pain?

For many people with hip discomfort, the StairMaster is a better option than running or high-impact exercise. Stair climbing puts less stress on the ankles, knees, and hips than running (Cleveland Clinic), and the motion strengthens the muscles that surround and protect the hip joint—particularly the glutes, hip flexors, and hip abductors.

Stronger glutes improve hip stability and power output, which reduces the compensatory forces that often cause or worsen hip pain. The climbing motion also avoids the downward impact of running or descending stairs (one of the toughest loads on the hip), since the machine keeps you moving upward continuously.

When to be cautious: Active hip bursitis, labral tears, hip impingement (FAI), or a recent hip replacement require clearance from your doctor or physical therapist before returning to stair work. If climbing aggravates a sharp or specific pain in the hip, stop and consult a clinician rather than pushing through it. Dial back pace or step height if you feel hip flexor tension—this usually signals the step is too large or your posture is breaking down.

Form tip for hip health: Avoid excessive forward lean and don't hold rails tightly—both shift load away from the glutes and onto the hip flexors and lower back, which can exacerbate hip pain rather than relieve it.

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Pairing DEXA with StairMaster Training

Learn how BodySpec DEXA scans can help if you're adding the StairMaster to your fitness routine.

Book a BodySpec DEXA scan today and see exactly how your body composition changes over time.

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How to use the StairMaster: technique tips and common mistakes

Form cues

• Stand tall with ribs stacked over hips; look forward.
• Lightly touch (don't lean on) the rails. If you can't keep posture without hanging on, slow down.
• Place your whole foot on each step; drive through the mid‑foot/heel to engage glutes.
• Keep steps small to moderate; avoid exaggerated knee lift that arches your back.
• Breathe rhythmically and avoid holding your breath.

Common mistakes to avoid

• Slouching and leaning heavily on rails (reduces work and strains shoulders).
• "Speed chasing" with choppy, unsafe foot strikes. Choose a pace you can control.
• Skipping warm‑ups or sudden big jumps in level. Progress volume or intensity gradually.
• Ignoring discomfort in knees/hips—dial back pace/step height and monitor.

Safety starter plan
Begin with 10–15 minutes at an easy effort, adding 2–5 minutes weekly. Most adults benefit from building toward 20–30 minutes per session and accumulating 150–300 minutes/week of moderate activity or 75–150 minutes/week of vigorous work across all cardio, per public‑health guidance (AHA).

Pro tip: Train by feel using RPE (rate of perceived exertion) so each session hits the right zone—our RPE guide shows how.

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5 sample StairMaster workouts (beginner to advanced)

Use the talk test or RPE from our RPE guide. Always warm up 3–5 minutes easy and cool down 3–5 minutes easy.

1. Beginner steady climb (20 minutes; joint‑friendly)

• 5 min easy
• 12 min continuous at a pace where you can talk in phrases (RPE 5–6)
• 3 min easy
  Progression: Each week, add 1–2 minutes to the continuous climbing portion.

2. Intro intervals (20–25 minutes)

• 5 min easy
• 8–10 × [30 sec hard (RPE 7) + 60 sec easy]
• 3–5 min easy
  Why it works: Short surges raise intensity without overtaxing joints.

3. The viral 25‑7‑2 (and how to scale it)

This viral workout challenge emphasizes consistency: perform 25 minutes at level 7, twice per week. To adapt it, start with 10–15 minutes at a lower level, then build duration and level over weeks (Cleveland Clinic).

4. Runner's hill power session (25–30 minutes)

• 5 min easy
• 6–8 × [1:00 hard (RPE 7–8) + 90 sec easy]
• 5 min easy

5. VO₂ builder (30 minutes; advanced)

• 6 min easy
• 5 × [2:00 hard (RPE 8–9) + 2:00 easy]
• 4 min easy
  This high‑intensity interval structure is a proven method for boosting aerobic capacity.

Need lower‑impact alternatives (or a break from stairs)? Try our Low‑Impact Cardio guide or rotate in bike days with these stationary bike workouts.

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StairMaster vs. treadmill: which should you choose?

Both are great cardio tools—the better choice is the one you'll do consistently.

• Impact: StairMaster is typically lower impact than treadmill running, which many knees and hips prefer (Cleveland Clinic).
• Muscle focus: Stairs emphasize glutes/quads with constant vertical force; treadmills can be full‑body and varied via incline/intervals.
• Perceived effort: Stairs often feel tougher at similar durations because every step moves you upward; the Compendium lists stair‑treadmill exercise as vigorous (9.0 METs) (Compendium, 2024).
• Bone loading: Both are weight-bearing and support bone density. The StairMaster's constant upward stepping may provide a more consistent loading stimulus than flat treadmill walking.
• Variety: If you like speedwork and long steady efforts, you may prefer treadmill days. Explore ideas in our 10 Treadmill Workouts.

Mixing both across the week can curb boredom and overuse while covering multiple fitness qualities. To see how your training is actually affecting your fat, muscle, and bone composition, a BodySpec DEXA scan takes under 10 minutes and gives you the full picture, with same-day results.

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FAQs

Is the StairMaster good for bone density?
Yes. The StairMaster is a weight-bearing exercise that mechanically loads the skeleton and stimulates bone remodeling. It's not as osteogenically potent as heavy resistance training or jumping, but studies show meaningful bone mineral density improvements with regular stair climbing—particularly at the lumbar spine and femoral neck. See benefit #6 above for the full breakdown.

How do I know if my training is actually improving my bone density?
The only way to measure it objectively is with a DEXA scan. There are two types: a diagnostic scan (physician-ordered, focused on hip and spine, used to diagnose osteoporosis) and a whole-body composition scan like BodySpec's (no referral needed, full skeleton plus body composition, repeatable every 8–12 weeks). Learn which is right for you.

Does the StairMaster help with hip pain?
For many people, yes. The machine puts less stress on the hip than running, and climbing strengthens the glutes and hip-stabilizing muscles that reduce joint load over time. However, those with active hip bursitis, labral tears, impingement, or recent hip surgery should get clearance from a clinician before starting or resuming stair work.

Is the StairMaster good for knees?
Often, yes—its low‑impact nature can be friendlier than running, and strengthening around the joint may improve comfort. Start easy, keep steps controlled, and avoid hanging on rails. If pain persists, consult a clinician.

How many calories does a StairMaster burn?
It depends on your size and pace. A 150‑lb person might burn around 446 kcal/hour; heavier bodies and harder efforts burn more (Cleveland Clinic).

Will the StairMaster build my glutes?
It trains glutes, quads, hamstrings, and calves each step. For maximal muscle growth, pair StairMaster with progressive strength work (e.g., squats, hip thrusts) and adequate protein. To track whether you're actually adding lean mass, a BodySpec DEXA scan measures muscle and fat separately—far more precise than the scale.

How often should I do StairMaster workouts?
2–4 sessions/week works well for most—adjust based on recovery and your other training. Aim to meet weekly aerobic targets of 150–300 minutes moderate or 75–150 minutes vigorous activity across all modalities (AHA).

Is 25‑7‑2 good for weight loss?
It's a consistent, time‑boxed routine many people enjoy—which supports adherence. Weight loss still depends on overall activity, nutrition, sleep, and stress. To keep your progress honest, tracking changes in fat vs. muscle with a BodySpec DEXA scan is far more informative than the scale alone.

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Interested in a DEXA scan? See BodySpec's Options

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Make every climb count

Climbing is a rare combo: joint‑friendly, time‑efficient, and genuinely hard. It supports cardiovascular fitness, lower-body strength, bone density, and hip health—all without the pounding of running. Start with form, progress gradually, and use intervals to keep things engaging.

To see beyond the scale as you train, pair your program with regular DEXA check‑ins—results show fat, muscle, visceral fat, and bone density so your plan stays on track. Also check out our RPE guide to dial in intensity by feel, and our guide to losing fat while gaining muscle to get the most from your cardio and strength training combined.

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