Stair Climbing
Repeated stair climbs as a short, intense cardio session.
How to start
Take the stairs in short bouts of 1-2 minutes, a few times a day.
How to progress
Build to 10-15 minutes of continuous or repeated climbs.
What the evidence says
Evidence: limited
One 2019 McMaster/UBC Okanagan study (Jenkins et al.): 12 sedentary young adults climbing three flights three times a day, 3 days a week for 6 weeks improved fitness and leg strength versus 12 controls. Small and young adults only.
Take care: Use a handrail; take care with knee pain, balance problems or dizziness.
Sources
12-week starter plan
These are short "snacks" spread through the day, not one long session. A flight is one set of stairs between floors.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 6 METs (Stair climbing at a steady pace (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Climb at a pace that raises your breathing, then recover with an easy walk.
- Always use the handrail.
- Place the first climb of the day somewhere you cannot avoid, such as the way to your desk.
Common mistakes
- Skipping the handrail on narrow or slippery stairs.
- Taking two steps at a time before you are ready.
- Doing all your climbs in one go and being sore the next day.
Kit and cost
Free Approximate UK prices.
- A staircase at home, work or a public building
- Supportive shoes with good grip
- A handrail you can reach
Frequently asked questions
Is stair climbing a good workout?
Yes. It raises your heart rate quickly and works the legs. In a small study, short bouts of stair climbing three times a day improved fitness in inactive young adults.
How many stairs should I climb?
Start with one or two flights, a few times a day, and build up. Quality and regularity matter more than the exact number.
Is it bad for the knees?
Stairs load the knees more than flat walking, especially coming down. If you have sore knees, speak to a physiotherapist first.
Can I do this without special equipment?
Yes. Any staircase works. A stair machine at the gym is an option for bad weather.
Good for: Heart & fitness Weight loss Power & speed
Compare with similar options
| Stair Climbing | Rucking | Hill Walking and Hiking | Brisk Walking | |
|---|---|---|---|---|
| Typical session | 15 min × 3/wk | 45 min × 2/wk | 90 min × 1/wk | 30 min × 5/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●○○○ |
| Cost | Free | Low cost | Low cost | Free |
| Equipment | No equipment | Basic kit | Basic kit | No equipment |
| Impact | Medium impact | Medium impact | Low impact | Low impact |
| Fitness needed | Some fitness | Moderate fitness | Moderate fitness | Some fitness |
| Evidence | limited | limited | moderate | strong |