Stairmaster

Beginner

Cardiovascular System

Leverage Machine

Use a fixed machine groove to build work capacity you can repeat daily: Stairmaster fits as conditioning or a finisher.

How to do Stairmaster

To begin, step onto the stairmaster and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise.
Pump your legs up and down in an established rhythm, driving the pedals down but not all the way to the floor. It is recommended that you maintain your grip on the handles so that you don't fall. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.
Stairmasters offer convenience, cardiovascular benefits, and usually have less impact than running outside. They are typically much harder than other cardio equipment. A 150 lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking.

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Stairmaster Sets and Reps by Goal

Strength

6 rounds of 20 seconds hard with 100 seconds of easy movement between. Keep the same settings week to week so progress is readable.

Hypertrophy

5 rounds of 60 seconds at a strong pace with 60 seconds easy. Finish the block at a pace you could have held one minute longer.

Endurance

15-20 minutes at a pace you could hold a short conversation through. Raise incline or level before you extend the session.

The other half of the week

First plan free

Training is half the prescription

A session tells your cardiovascular system to adapt. The week you eat decides whether they can. FitFocus writes that week against your own calorie and macro numbers, in about a minute, for free.

Included: Seven days solved against your calorie and macro targets
Included: Diet type and allergies applied before the plan is written
Included: Built from the same profile as your workout plan, on one account

Days: 7
Meals / day: 3-6
Diet types: 5
Exclusions: 6

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Common Stairmaster Mistakes

Letting the weight stack crash on the way back

Control the return for the same count as the working phase.

Letting posture collapse once the breathing gets heavy

Reset tall through the ribs every time the shoulders start creeping up.

Easier and Harder Than Stairmaster

Harder progression

Semi Squat Jump (male)

Swap Stairmaster For

Stationary Bike Run

Astride Jumps (male)

Jump Rope

Stairmaster — Frequently Asked Questions

How do you do the Stairmaster?

To begin, step onto the stairmaster and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Pump your legs up and down in an established rhythm, driving the pedals down but not all the way to the floor. It is recommended that you maintain your grip on the handles so that you don't fall. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity. Stairmasters offer convenience, cardiovascular benefits, and usually have less impact than running outside. They are typically much harder than other cardio equipment. A 150 lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Stairmaster work?

The Stairmaster primarily targets the cardiovascular system. It is classified as a cardio exercise and is performed with a leverage machine.

How many sets and reps of the Stairmaster should I do?

For muscle growth: 5 rounds of 60 seconds at a strong pace with 60 seconds easy. Finish the block at a pace you could have held one minute longer. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Stairmaster good for beginners?

Yes. The Stairmaster is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Stairmaster?

Try the Stationary Bike Run, Astride Jumps (male) or the Jump Rope. Each trains the cardiovascular system with a similar movement pattern, so you can swap based on the equipment you have available.