The main StairMaster benefits are vigorous cardio without landing impact, lower-body strength work for the glutes, quads, hamstrings and calves, and a high calorie burn per minute. Climbing on a StepMill costs about the same energy as running at 6mph, yet one foot is always on a step, so there is no flight phase and no landing.
The short answer: yes, a StairMaster is worth it if you want hard, time-efficient cardio that also trains your legs. The 2024 Adult Compendium of Physical Activities rates a stair treadmill ergometer at 9.3 METs, so an 80kg adult uses around 370kcal in 30 minutes. Large population studies also link regular stair climbing with a lower risk of heart disease and early death.
Key takeaways
A StairMaster combines hard cardio with lower-body strength work in one movement. Every step lifts your whole body weight, so even a moderate pace raises your heart rate quickly.
"StairMaster" is a brand name, and "stair climber" is the umbrella term for any machine that simulates climbing stairs. The benefits below apply to both StairMaster mechanisms, with differences noted where they matter.
Mainly the quadriceps, glutes, hamstrings and calves. A 2018 study of stair ascent in the Journal of Biomechanical Engineering found the vasti (the main quadriceps) and the plantarflexors (calves) were the primary muscles lifting the body upward.
The same study found the hip extensors drove the body forward: the gluteus maximus in the first half of each step and the hamstrings in the second. That is why stair climbing feels so different from walking on the flat.
| Muscle group | Main job on each step | How to bias it |
|---|---|---|
| Quadriceps (vasti) | Straighten the knee to lift you onto the step | Steady climbing at a moderate pace |
| Glutes (gluteus maximus) | Extend the hip early in the step | Stand tall; push through the heel and midfoot |
| Hamstrings | Extend the hip late in the step | Full steps, no shuffling on the front of the foot |
| Calves (plantarflexors) | Push off to finish the lift | Faster step rates |
| Core | Keep the trunk upright | Hold the rails lightly or not at all |
Leaning on the handrails takes body weight off the legs, which reduces the work each of these muscles does. A StairMaster is not an upper-body workout, so pair it with strength training for a balanced week.
Around 280–465kcal in 30 minutes for most adults, depending on body weight. The 2024 Adult Compendium of Physical Activities gives "stair treadmill ergometer, general" 9.3 METs, and one MET is roughly one kilocalorie per kilogram of body weight per hour.
The table applies that figure to a 30-minute session, alongside the Compendium's lower value for slow-paced stair climbing (4.5 METs). Treat both as estimates: fitness, pace and how hard you lean on the rails all change the real number.
| Body weight | 30 min, vigorous StepMill pace (9.3 METs) | 30 min, slow stair-climbing pace (4.5 METs) |
|---|---|---|
| 60kg | about 280kcal | about 135kcal |
| 70kg | about 325kcal | about 160kcal |
| 80kg | about 370kcal | about 180kcal |
| 90kg | about 420kcal | about 205kcal |
| 100kg | about 465kcal | about 225kcal |
Heavier users burn more because they lift more weight on every step. The console's calorie readout is an estimate too, so use it to compare your own sessions rather than as an exact figure.
The research says yes. A meta-analysis presented at ESC Preventive Cardiology 2024 pooled nine studies of 480,479 adults and found stair climbing was associated with a 24% lower risk of dying from any cause and a 39% lower risk of dying from cardiovascular disease.
A separate UK Biobank analysis published in Atherosclerosis in 2023 followed more than 450,000 adults for a median 12.5 years. Tulane University reported that climbing more than five flights of stairs a day was linked to a 20% lower risk of cardiovascular disease.
Both studies looked at everyday stair climbing, not machines, and show association rather than proof of cause. The ESC study's author, Dr Sophie Paddock, said: "Even brief bursts of physical activity have beneficial health impacts." A StepMill delivers that same climbing movement on demand, whatever the weather.
Not for most people, but it does ask more of the knee than walking on the flat. In a 2014 study in PLOS ONE, Bergmann and colleagues measured forces inside eight instrumented knee implants. Average peak force was 311% of body weight climbing stairs, against 267% walking on the level.
The same study recorded the highest forces of all during slow jogging. A StepMill also has no descent phase: the staircase revolves down beneath you, so you only ever step up and there is no landing.
If you have a knee, hip or back condition, ask your GP or physiotherapist before starting vigorous exercise.
StairMaster 4G Gauntlet StepmillFrom £3,495View product →
StairMaster FC 8 Series FreeClimber£3,766 – £9,995View product →
The training effect is similar; the mechanism is different. A StepMill uses a revolving staircase with real moving steps, while the FreeClimber uses independent pedals on a four-bar linkage. The figures below are from StairMaster's current product sheets.
| Model | Mechanism | Levels and step rate | Step height | Benefit it emphasises |
|---|---|---|---|---|
| StairMaster 4G Gauntlet | StepMill (revolving staircase) | 20 levels, 24–162 steps/min | 15cm | Full climbing workout in a home-sized machine |
| StairMaster 8Gx Gauntlet | StepMill (revolving staircase) | 20 levels, 24–162 steps/min | 20cm | Full-height steps for glute and quad work |
| StairMaster 10G Gauntlet | StepMill (revolving staircase) | 25 levels, 24–190 steps/min | 20cm | Highest top speed, plus OverDrive |
| StairMaster FC 8 Series FreeClimber | Independent pedals | 20 levels, 24–162 steps/min | 2.5–36cm range | User-chosen step depth; lower-impact feel |
Market terminology overlaps, so you will see all four called stair climbers. Our guide to StepMills, stair climbers and the FreeClimber explains the mechanisms in full.
Two to four sessions a week is enough for most people. The NHS asks adults for "at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week", and lists stair climbing as vigorous.
Three 25-minute StepMill sessions meet the vigorous target on their own. Our StairMaster workouts guide sets out beginner, intermediate and advanced sessions to build towards it.
For calorie burn per minute, a StepMill and running at 6mph are level at 9.3 METs. The StairMaster wins on lower-body strength and on the absence of landing impact; a treadmill wins for walking, running and race training.
Our StairMaster vs treadmill guide compares the two side by side for home buyers.
The 4G Gauntlet, by a wide margin. In the 90 days to 7 October 2026, its product page drew 73 landing sessions on our site, more than the 10G (27) and 8Gx (18) pages combined.
It delivers every benefit in this guide and fits a 2.44m ceiling, where the 8Gx and 10G need 3.05m. Our best StairMaster for a home gym guide explains how to choose, and the complete StairMaster buyer's guide covers the whole range.
Free UK delivery on every StairMaster. Orders are dispatched within 5 working days, with tracking emailed within 24 hours of dispatch, and delivered across UK mainland by our delivery partners.
You can choose courier delivery to self-assemble, pre-assembled delivery, or full installation arranged on site. Installation is quoted separately before you order.
Tell us who will use it, your goals and your ceiling height, and we'll recommend the right StairMaster. Free UK delivery on every StairMaster. Business finance through Vercas Financial on orders from £5,000 for UK limited companies and partnerships of four or more partners.
See the stair climbers → Call 0333 880 3211
StairMaster 8Gx Gauntlet StepmillFrom £4,995View product →
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Will a StairMaster tone my glutes? It will work them hard. Biomechanics research shows the gluteus maximus is a main driver of forward movement in the first half of each step up. Standing tall, pushing through the heel and midfoot and holding the rails lightly all keep more of the work in the glutes. For visible change, combine climbing with strength training and enough protein.
Can a StairMaster help with weight loss? It can help, because it burns energy quickly: around 370kcal in 30 minutes for an 80kg adult at a vigorous pace, using the Compendium's 9.3 MET figure. Weight loss still depends on your overall diet and activity. Consistency matters more than any single session, so choose a pace you can repeat three or four times a week.
Is a StairMaster good for older adults? Often, yes, provided they start slowly and have no condition that rules out vigorous exercise. Both the 4G and 8Gx start at 24 steps per minute. The FreeClimber suits many older users because they can take short steps on independent pedals. Anyone with a heart, joint or balance condition should check with their GP first.
Does a StairMaster build muscle or just burn calories? Both, to a point. It strengthens the quadriceps, glutes, hamstrings and calves, especially in less-trained users, because every step lifts your body weight. It will not build muscle like heavy squats or lunges, so most people pair it with two strength sessions a week, as the NHS recommends.
How long before I notice the benefits? Most people feel sessions getting easier within a few weeks. A 2019 study in Applied Physiology, Nutrition, and Metabolism found sedentary young adults improved their cardiorespiratory fitness after six weeks of short, vigorous stair climbs three times a day, three days a week. Body composition changes usually take longer.
Which StairMaster gives the most benefit for the money? For most home gyms, the 4G Gauntlet from £3,495: it delivers the full revolving-staircase workout and fits a 2.44m ceiling. Commercial floors usually choose the 8Gx from £4,995. The 10G from £7,375 adds a higher top speed and OverDrive, which matter mainly to athletes and performance facilities.
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Pro Gym Essentials — premium home and commercial gym equipment, delivered across the UK. Prices taken from our live product pages, 7 October 2026; StairMaster specifications checked against StairMaster's current product sheets, 4 October 2026; MET values from the 2024 Adult Compendium of Physical Activities; health research from the ESC, Tulane University, PLOS ONE and the Journal of Biomechanical Engineering; activity guidance from the NHS.
