StairMaster Machine vs. Incline Treadmill: Which Is Better?

Stair-climbing machines like the StairMaster can provide an effective cardio workout. No matter which machine you choose, you’re going to primarily work your lower body.

“Walking with incline strengthens the muscles in your posterior chain, aka the muscles from your calves up to your back,” says Aaptiv trainer John Thornhill.

But how do the benefits of getting your steps in on a stair-climber compare with an incline treadmill? Read on to learn more.

Katie Lunger Lilly, CSCS, creator and cofounder of Bünda, confirms that stair-steppers help strengthen your lower body. And if you do not hold onto the handrails, you’ll also work your core and stabilizer muscles, since they’ll need to fire to help you keep your balance.

Treadmills lead to lower-body strengthening, too, says Kollins Ezekh, a personal trainer and the owner of Members Only gym, adding that stair-climbers and treadmills engage the quadriceps, hamstrings, glutes, and calves.

Both machines can provide low-impact cardio, but Seth Maynard, former director of the training center Switch Playground in New York City, says that a stair-stepper “is easier on the knees” and lower impact than a treadmill.

Lunger Lilly agrees. It’s a big part of why she created Bünda’s workouts with a stair-climber instead of an incline treadmill.

“The main reason why I love the StairMaster more than a treadmill is because the StairMaster, while it is really metabolic, is less impact on the joints,” she says.

When climbing stairs, you put weight on a bent leg, then straighten, whereas on a treadmill, you’re more likely to step onto a straightened knee, which puts more pressure through the joint.

Ezekh also points to the spike in heart rate that comes relatively soon after stepping on a stair machine. “The StairMaster provides an intense cardiovascular workout, increasing heart rate and improving endurance,” says Ezekh. “It’s ideal for those focusing on lower-body strength and looking for an intense cardiovascular workout.”

Unless you live somewhere hilly like San Francisco or Seattle, another stair-stepper benefit is that it’s going to better mimic an everyday movement pattern most people use more regularly — going up stairs — which makes the workout more functional than walking on an incline treadmill.

However, Ezekh notes that there are some cons: A stair-climber provides limited upper-body engagement. Also, the intensity of the machine may be too much for people new to exercise. If that’s the case, starting out on a mini stair-stepper may be a good option.

There are many treadmill benefits, including versatility: You can choose from a wide range of speed and incline variations. “It mimics a natural walking and running motion, and you can control the intensity,” says Ezekh. Likewise, a treadmill allows you flexibility — you can have a great walking or running workout inside, regardless of the weather.

It also uses your core for stabilization and posture, so it can count as a workout for the abs. Incorporating arm movements or small weights will add an upper-body component as well.

However, the cons of working out on a treadmill include greater impact on your joints, especially if you’re using the treadmill to run.

“There is limited muscle variation compared with a StairMaster,” says Ezekh.

Even though both workouts are high intensity, when moving at the same pace on either machine, you use more energy on a stair-stepper because it requires more effort to climb stairs than it does to walk up an incline.

“Both the StairMaster and treadmill can contribute to weight loss,” says Jo Gomez, the director of athletics for Pilates FS8 and Vaura at Functional Inspired Training. “The effectiveness depends on factors like your workout intensity, duration, and diet.”

“Its low-impact nature makes it accessible to a wide range of users, reducing the risk of joint strain and injury,” Gomez says, adding that the “versatility, calorie-burning potential, and mental engagement factor contribute to its reputation as an efficient and motivating exercise option.”

But this machine can be challenging and hard to keep up with for long — is 10 minutes on a stair-stepper enough?

Climbing stairs for 10 minutes will definitely get your heart rate up and your butt muscles burning, depending on your fitness level, but Gomez says that you can really make the most of a short time by making it a high-intensity interval training (HIIT) workout.

“To make a 10-minute session on a StairMaster or treadmill effective, focus on HIIT,” says Gomez.

According to Gomez, HITT includes these elements:

• Short bursts of intense effort broken up by brief recovery periods
• Adjustments to incline, resistance, or speed to engage more muscle groups
• A focus on proper form, warming up, and cooling down to get a well-rounded, efficient workout

In terms of offering a workout that is potentially lower impact and higher intensity, a stair-climber may be an effective choice. But as Lunger Lilly says, an incline walking workout is a close second.

Ultimately, the cardio machine that’s the best choice for you comes down to your fitness goals and which equipment is most accessible (and enjoyable) for you.

• A stair-climber and standard treadmill both work many of the same muscles. Each machine has its own pros and cons.
• Both machines can give you better results if you work in bursts to create intense intervals.
• A stair-stepper lends itself to a potentially lower-impact, higher-intensity workout.
• The right choice for you is the machine that you feel most comfortable using.