Categories / Gym machines & classes
Stair Machine
Moving staircase for glute and cardio work.
How to start
Hold a handrail lightly and climb at an easy pace for 5 to 10 minutes.
How to progress
Add time and speed.
What the evidence says
Evidence: limited
We found no trials of this particular activity. The WHO recommends 150 to 300 minutes of moderate activity a week for adults, and 60 minutes a day for children.
Take care: It loads knees and hips. Stand tall and avoid leaning on the rails.
Sources
12-week starter plan
Build time on the stairs.
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 9 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Stand tall.
- Use rails lightly.
- Start slow.
Common mistakes
- Leaning on the rails.
- Going too fast.
- Skipping warm-up.
Kit and cost
Low Approximate UK prices.
- Gym access
- Supportive shoes
- Water
Frequently asked questions
Is it hard?
It is demanding for legs and lungs.
Is it good for glutes?
It works the legs.
How long?
10 to 20 minutes.
Good for: Heart & fitness Weight loss
Compare with similar options
| Stair Machine | Rowing Machine | Group Fitness (BodyPump, BodyCombat) | Personal Training | |
|---|---|---|---|---|
| Typical session | 20 min × 2/wk | 30 min × 3/wk | 45 min × 3/wk | 60 min × 2/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Moderate cost | Moderate cost | Moderate cost | High cost |
| Equipment | Some equipment | Some equipment | Basic kit | Some equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Some fitness | Any level | Any level | Any level |
| Evidence | limited | limited | limited | limited |