Gym girlies love the Stairmaster… but is it worth the hype?
If you’re getting fitspo from your TikTok ‘For You’ page, it’s more than likely that the Stairmaster will have popped up on your feed. Notorious for its killer workout after sheer minutes on the steps, many fitness experts dub it the ultimate machine for losing weight and building muscle. Here, we step into the world of Stairmaster fanatics, and weigh whether it is worth the gruelling recommended 45 minutes a day…
Dripping in sweat, face wincing, and the subtle flex of an hour-long stepping statistic… It’s safe to say you're on Stairmaster TikTok. The machine has been gaining popularity (and notoriety) for its unparalleled workout amongst gymgoers. The gym girlies and bros swear by it. Perhaps for its ease and simplicity, or more likely, the insane results after a few uses. Fat loss, abs, slimmer legs, breathwork, endurance – a few of many result claims being thrown around.
But how effective can one machine be in a full-body workout and muscle-building journey? We get to the nitty gritty of the Stairmaster stats so you don’t have to…
What is the Stairmaster?
The machine mimics climbing stairs, featuring rotating steps that allow the user to walk up whilst controlling the set speed and duration.
What are the benefits?
The Stairmaster boosts cardiovascular health, promoting aerobic health in your lungs and heart.
It burns calories – quick time! Working against gravity and using more energy with each step means the body's temperature increases, and calorie burning is promoted.
It is high intensity and low impact, so it is gentler on the joints – no damaged knees around here!
Engages multiple muscle groups from quads to hamstrings to core to glutes and calves. These are some of the prime areas for women who want to build strength at the gym.
Why might it not be for me?
It could get repetitive – eek! If you’re more into fast-paced interval training, then you may want to look at using the treadmill.
It doesn’t target the upper body, primarily focusing on the lower body and core strength instead.
Beginners may struggle with it being physically demanding, it can lead to shorter workout durations.
Health conditions, such as back problems or knee joint issues, could be affected, with the temptation to slouch in posture increasing and pre-existing joint issues being revisited.
What are some viral trends I could look at on my Stairmaster journey?
There are time-limited Stairmaster workouts for all different levels, from 10-minute intervals to 45-minute and hour-long sessions for the seasoned stair girlies. Here are a few of our faves:
25-7-2 by Camilla Akbas.
In preparation for a pageant she was competing in, @Shutupcamilla wanted to build her abs, and found the perfect workout for her. Doing 25 minutes at level 7 for 2 days a week, she found her body transformation results. Other users now swear by it! But don’t forget, Akbas’ main rule is that you can’t hold on – no matter how tempting!
‘Afterburn’ effect
Many PTs online are doing the ‘afterburn’ challenge. Using lower body muscles to burn calories even after you have finished on the machine, this HIIT style Stairmaster workout sees users do circuit training for the desired amount of time with a small recovery break. Either during or after this, you incorporate 5 to 8 minutes on the Stairmaster to feel that extra burn.
Hailey Fernanadez Challenge
Coined by @lastairbender22, this user showed off her results of a 45-minute-a-day workout routine – and viewers were hooked. Combining this with other forms of training and a balanced diet, she created a new wave of 45-minute-a-day gym goers, who are showing off their own results. Going in heavy can really pay off!
So how do I actually use the Stairmaster?
Step on using the rails – all the way to the top! They don’t start moving until you have pressed start. With your feet the same width apart as your shoulders, press start on level 1 to warm up slowly. You can keep your hands on the rails as a beginner to find your balance!
To whatever level and speed suits you, begin to increase and slowly ease your hands from the rails. This means that your weight is not on the handrails but instead in your legs, and your body weight is utilised for a full workout. If you are worried, hover your hands over the side rails until you feel confident to lower them to your side. We recommend placing them on your hips to increase the centre of balance and control your motion.
Some top tips:
Make sure to keep your shoulders back and look directly in front to avoid bad posture and slouching – this could lead to back problems after repeated use.
Make sure you use your whole foot to step. Don’t tiptoe up the steps – although tempting – as you won’t use the full range of your muscles. Similarly, make sure your heel is touching each step to avoid the same problem.