Whether you’re looking to boost muscle or lose weight, two cardio fitness machines are gym staples: the StairMaster and the treadmill. So, if it comes down to the two, which is better for you, the StairMaster vs. an incline treadmill?
“A StairMaster is a rotating set of stairs that mimics continuous stair climbing, whereas the treadmill is a circular belt that can be used for walking, jogging, or running and offers various incline options,” explains Corey Brueckner, C.P.T., certified personal trainer at Life Time.
Meet the Experts: Corey Brueckner, C.P.T., certified personal trainer at Life Time; and Mike Poirier, C.S.C.S., V.P. of fitness for The Edge Fitness Clubs.
If you’re fine-tuning your cardio workout, you may feel torn between the two. “Most would say the StairMaster is a bit more challenging and better suited for those a bit more experienced,” adds Mike Poirier, C.S.C.S., V.P. of fitness for The Edge Fitness Clubs. “However, each can be a fit for any fitness level!” Below, personal trainers share more about the ins and outs of each machine.
StairMaster benefits
Aside from being a good cardio workout, which works to improve heart health, the StairMaster works to strengthen the glutes and quads, primarily, says Brueckner. “Hamstrings, calves, and stabilization muscles of the hips are secondary,” she adds. “Maximum activation requires full foot placement versus standing more on the balls of the feet.”
The StairMaster offers a high calorie burn, too—between 200 and 425 per 30 minutes, depending on pace and assistance with the rails—because it is both a strength and endurance workout for the lower body, explains Brueckner. It also supports mobility with more flexion and extension than treadmill walking, Poirier adds. The biggest perk of a StairMaster is probably its low impact on joints, adds Brueckner—you’re not always landing on two straightened knees, and your weight is alternated and distributed, which helps, quite literally, take a load off.
The alternation in engagement is also a great way to build healthy, balanced leg endurance, says Brueckner. If you’ve ever taken the stairs instead of an elevator, you know it can be a good workout—the StairMaster packages that burn and delivers it in a few varying speeds.
StairMaster downsides
One of the few downsides of the StairMaster is its lack of workout variability compared to an incline treadmill, says Brueckner. If you’re not used to using a StairMaster, it may also challenge your coordination, Poirier adds.
Those with arthritis in the area or general knee pain may want to skip this machine. As always, consult a personal trainer and your physician before performing a new exercise that may exacerbate the condition.
Treadmill benefits
Like the StairMaster, a treadmill workout will get your heart pumping and check cardio off your set. However, if you’re one who easily gets bored doing the same workout on repeat, you may prefer utilizing an incline treadmill that allows you to walk, jog, sprint, and even incline hike. The speeds and angles “can easily be tailored to support running performance,” Brueckner explains. And plenty of treadmills are programmed with pre-existing routines that make feeling the burn and switching it up incredibly easy.
A popular treadmill workout is the 12-3-30 workout, in which you set the treadmill to a speed of three, increase the incline to 12%, and continue at that pace for 30 minutes. This works the lower body muscles, and if you avoid holding onto anything, you can also challenge your core and balance, which may help to improve posture.
The calories burned, of course, vary depending on the treadmill’s settings and workout length. According to Brueckner, 30 minutes on an incline of 8 to 10% with a speed of 3 may burn 200 to 250, an incline of 10 to 12% with a speed of 3.5 may burn 300 to 350, and an incline of 12 to 15% with a speed of 4 or higher may burn 350 to 400 or more.
Treadmill downsides
The major con here, of course, is joint impact, “particularly when running,” says Breuckner. The treadmill also offers “less muscle engagement at the same perceived effort as a StairMaster,” she adds.
Is a StairMaster or treadmill better for weight loss?
In general, incline walking burns more calories than walking on a flat surface, according to research, and both machines have that covered. However, Breuckner says that a StairMaster burns slightly more calories than a treadmill in a short amount of time, meaning it could be the ideal choice for anyone following a weight loss plan. That said, it’s worth noting that diet and exercise go hand in hand during any weight loss journey, and both should be considered. Breuckner also likes that a StairMaster “offers low-body muscle engagement, including glutes, quads, hamstrings, and calves.”
How is a StairMaster effective?
“The user will essentially be climbing an endless set of stairs and can increase speed to build intensity,” explains Brueckner. “Many StairMaster machines have built-in programs that can vary the speed throughout a given workout timeline, which can help cater to individual goals but also help to keep the exerciser more engaged throughout their workout.”
StairMaster vs. treadmill: Which is better?
“I view all exercise as good exercise,” says Brueckner. “That being said, there may be a more optimal choice for an exerciser depending on their goals, or even more simply, what they enjoy most.”
She continues: “I would recommend the StairMaster for someone looking to pair cardio with muscular endurance. It is often utilized for people prioritizing fat loss and is great for folks who want intense cardio sessions with lower impact than running. I love the StairMaster for folks that have shorter workout windows, as they can get a great high-intensity session in a short time.”
As for the treadmill, Brueckner would point people “with sport-specific goals” toward one, such as upcoming races. “They are great for long steady-state cardio and varied workouts alike,” she adds. They’re also great for walkers and runners who are rehabbing toward outdoor running because they provide a controlled environment, she says.
The bottom line
Both the StairMaster and treadmill have benefits, “and both can be used in conjunction,” says Poirier. “One isn’t necessarily better than the other, but it depends on what kind of workout the user is looking for.” Work with a certified personal trainer and consult your physician if you have any health concerns prior to changing your routine, but both make for a great workout.
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