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How to Use the StairMaster
Perfect for beginners and seasoned gym goers, the StairMaster is a great versatile option if you’re looking to change up your cardio routine. Despite their reputation for being a brutal workout, starting slowly and building your endurance is the key to making the StairMaster a staple in your gym visits.
So, looking to get started? Here’s our guide for using the StairMaster based on your fitness goals.
Getting started as a beginner
Begin with 5–10 minutes, two to three times a week, giving your joints and muscles time to adapt before increasing the duration or the level.
Once you feel comfortable and stable, try to let go of the handrails and let your arms rest at your side. This small adjustment helps to keep the core engaged and ensures you're putting full effort into each step, rather than letting your arms take the weight.
Weight loss and calorie burn
For maximum calorie burn, try 30 seconds on level 7–10, followed by one minute of slower recovery, and repeat the cycle for 15–20 minutes. As your fitness improves, try going for longer!
Or, prefer a steadier approach? A moderate-intensity continuous climb at level 5–7 for 20–30 minutes keeps you in a sustained fat-burning zone without the peaks and troughs.
Cardiovascular endurance
For long-term cardiovascular health, a steady-state StairMaster workout is one of the most effective ways to improve endurance.
Start at a moderate pace, like level 3–4, for 15 minutes, then gradually build to 30 minutes or more as your stamina develops. The StairMaster’s low-impact nature makes it particularly effective for endurance training; it elevates the heart rate significantly without the joint stress of running.
Engage your core
Core engagement is the single most important factor in an effective StairMaster session. Without it, you lose the opportunity to work your abs alongside your glutes and legs. Keep your back straight, chest up, and avoid leaning forward.
Pace yourself
Sprinting may look impressive, but longevity is what counts. Start slower than you think you need to and build from there.
When to use the StairMaster in your workout
If cardio is your primary focus for that session, use the StairMaster at the start of your workout when your energy levels are highest. If you're using it as a finisher after strength training, it's equally effective at the end of a session, just expect it to feel harder on tired legs.
If you feel out of control or out of your depth, use it without hesitation. Always use the handrails for balance if you need to, not to bear your weight, as leaning on them reduces the effectiveness of every step. Don’t forget, the emergency stop button is there for a reason!