Stair Climbing

Also called: Stair Master, Step Machine

Reviewed By:
Liz Neporent, MA

Stair Climbing Basics

Stair climbing at the gym gives you the challenge of climbing real stairs without the impact and pressure on your knees.

Stair climbers simulate climbing real stairs. Most are of the stepper variety, where you stand on two foot plates, hold onto the handrails and alternate pressing one foot down as you pick the other one up. There are also rolling staircases, which are a cross between a staircase and a treadmill.

These machines often have programs to focus on specific areas. Or, you can control variables such as pace, duration and sometimes resistance and step height.

Most people think stair climbers intended for home use don't feel as good or as smooth as the high-quality stair-climbing machines found in gyms.

Upside of Stair Climbing

• You burn more calories and strengthen your bones because this activity is weight-bearing.
  
  
• Stair climbing is low impact, so the risk of injury is lower than that of climbing real stairs.
  
  
• Using a stair climber prepares you for climbing the stairs you encounter throughout your day.
  

Downside of Stair Climbing

• Stepping on a stair climber takes practice, and you may feel a bit clumsy at first.
  
  
• Some people complain of knee, hip or low back discomfort while climbing. Improper technique such as leaning too far forward, short stepping or stepping too quickly may cause this, or it may simply be a poor exercise choice for some people.
  
  
• If treadmills, elliptical trainers and stationary bikes bore you, this probably will too.
  
  
• The stepper variety doesn't do that great a job of mimicking climbing real stairs, so there's little crossover effect.
  

Is Stair Climbing for You?

This chart can help you see how stair climbing fits your goals and lifestyle concerns. 

Stair Climbing Tips

• Proper stair-climbing technique is key to preventing pain and burning calories. Choose a comfortable stepping pace.
  
  
• Take 6- to 8-inch steps.
  
  
• Stand up tall with your hands resting lightly on the handrails.
  
  
• Remember: The handrails are there to provide balance. Don't drape yourself over them or otherwise get overdependent on them.
  

Liz Neporent, MA on Stair Climbing

Be sure to use a stair climber correctly to get the benefits of the workout. It's important to stay erect and avoid bearing your weight on the handrails.

If you don't belong to a gym, you can get a workout using the stairwells in office buildings or other places. Some companies have even handed out small prizes to employees who climb a certain number of flights. Note, though, that climbing stairways is harder on the knees and other joints than using a stair climber, so take it at an easier pace and really pay attention to form - and wear a good pair of running or walking shoes.

iVillagers on Stair Climbing

"Stair climbing has been an excellent addition to my fitness regime. My only complaint is that it makes my toes go numb after 20 or 30 minutes." -- An iVillager

"I love that although the StairMaster is aerobic exercise, it doesn't aggravate my asthma like other workouts have. I do it because it's fun and makes me feel great, but I have also lost a lot of weight!" -- iVillager alex_ebie

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