Master the Art of the Stair Climber

Hint: There’s more to it than just moving your feet!

A stair climber workout for beginners will help you take your fitness to new heights. Pardon the pun, but this cardio workout is more intense than you might think! It does your heart a favor while also toning your legs, back, arms, core, and glutes. Talk about getting the most bang for your buck!

“But I can climb stairs anywhere, why do I need a machine?”

We know it sounds too simple. But once you experience a stair climber beginner workout for yourself, you’ll see that a stair climber isn’t just about climbing stairs.

Let’s explore the benefits of this quintessential piece of gym equipment and how to do a stair climber workout for beginners.

The Benefits of a Stair Climber

Stair climbers fall under the cardio category, but they do a lot of good for your whole body. Take a look at some of the benefits this fun machine offers:

• Improved stamina. Climbing stairs elevates your heart rate, which helps you build stamina and endurance. You’ll also get a healthier heart and circulatory system to boot.
• High calorie burn. Stair climbing is a high-intensity exercise that burns a lot of calories in a short amount of time. This is a great option to reduce fat and reach weight loss goals.
• Lower body strength. You’ll engage lots of muscles when climbing stairs, especially in the lower body. This helps you boost lower body strength and muscle tone.
• Balance and coordination. You’ll need good coordination to balance on each step, and you’ll improve your balance and coordination over time. This has practical benefits outside the gym, too (e.g., reducing your risk of falls).
• Time efficiency. Stair climbing works out multiple muscle groups at once, saving you time in the gym.
• Low impact exercise. This exercise puts less pressure on the joints compared to other gym machines, especially for stair climbers with moving steps.
• Mental health benefits. Climbing stairs is as much of a mental workout as it is a physical one, helping you reduce stress, improve your mood, release endorphins, and boost your overall mental well-being.

These are just a few things you can expect from a stair climber beginner workout, no matter the intensity or how much time you spend on the machine.

5 Stair Climber Beginner Workouts to Try

Let’s have some fun with the stair climbing machine! These workouts are great options if you’re new to the gym or just want to dip your toes in before going all out.

1. Stair Climbing Endurance Workout

Before you try any fancy footwork, take the stair climber for a test drive and just… climb. Set a low speed to start, then let the stairs be your guide.

You can gradually increase the speed to find your ideal zone. Once you feel challenged, see how many minutes you can stay in that zone. This will give you a feel for how to use the machine while building your endurance.

2. The Side-Step Stair Climber

This simple variation on the traditional stair climber helps you work out your brain along with your body. Rather than climbing straight up, you’ll be side-stepping with elevation gains.

• Face the front of the stair climber, then turn 90 degrees to the side (it doesn’t matter which side).
• Hold the bar for balance.
• Lift the foot closest to the stair to rise to the next step, then allow your other foot to follow.
• Once both feet are on the same step again, repeat this process, rising one step at a time.

Make sure you switch sides so you can work both legs evenly. This is a great option for exercising the hip flexors and quad muscles.

3. Stair Climbing with Resistance Band

For an extra challenge, grab a resistance band for your stair climber workout. For this one, you may need to play around with the speed of your stair climber since the band will prevent you from lifting your leg as fast as you usually do.

• Loop the resistance band around both ankles.
• Set your stair climbing speed, then climb the stairs as usual, one foot at a time.
• The extra resistance will make your muscles work harder with each step.

4. Stair Skipping

It’s something you probably did as a kid: skipping steps on the way up or down. You might have skinned a knee every now and then, but this fun exercise is great for building balance and strong legs. Also, stair climbers typically have hand railings, making you less likely to scrape your knee without meaning to.

Here’s how to do it with a stair climber:

• Start with both feet on the same step.
• Take your lead foot up two steps instead of one.
• Balance on that foot as you bring your other foot up two steps above the one your lead foot is on.
• Repeat this process, remembering to press through your heels to activate your glutes.

5. The Warm-Up/Cool-Down Stair Climber Routine

If you don’t want a full stair climber workout, consider adding it as the “bookend” to your other routines. Do a five-minute warm-up at a moderate speed to fire up your calves and thighs for leg day.

Then, when your main workout is over, get back on the stair climber for a five-minute cool-down. Start with the same speed you used for the warm-up, but this time, increase the speed by one mile per hour every 30 seconds.

Yes, this boosts your heart rate rather than slowing it down. But it also increases your post-exercise oxygen consumption, which will continue burning calories and improving your metabolic rate. This can help with faster muscle recovery and give you an overall better strength training workout.

Don’t forget to stretch when you’re done!

More Tips for Using a Stair Climber

Unlike regular stairs, using a stair climbing machine means having to contend with moving steps. This can take some getting used to, so use this safety advice and other tips to enjoy your workout.

• Use the handrails when you need to.
• Form matters; push with your legs, not just your arms.
• Push through your heels, not your toes.
• Wear supportive shoes and make sure your shoelaces are tied before starting.
• Keep your back straight; try not to lunge forward.
• Make sure the stairs come to a complete stop before you try to get off the machine.
• Aim for a consistent pace—it’s a marathon, not a sprint!

When used correctly, stair climbers can help you lose weight, build muscle, and challenge your mental wit, all from the comfort of your favorite gym.

Climb Your Way to Fitness at Blink!

Who knew climbing stairs could make you feel so powerful? At Blink Fitness, we offer a variety of machines, including stair climbers, to help you create a well-rounded fitness plan. We’d love to show you how to get the most from your stair climber beginner workout.