Stairmaster
Use a fixed machine groove to build heart-rate control at real speed: 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.
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.
Common Stairmaster Mistakes
Letting the weight stack crash on the way back
Control the return for the same count as the working phase.
Skipping the easy portion between hard efforts
Treat recovery as prescribed work so the next effort keeps its quality.
Easier and Harder Than Stairmaster
Swap Stairmaster For
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 Astride Jumps (male), Stationary Bike Run 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.
