The stairmaster and treadmill are two of the most popular machines for both gym and home use. While both are classified as cardio machines, they differ significantly in terms of intensity, muscle engagement, and calorie burn.
The treadmill and stairmaster work nearly identical muscle groups and are both excellent for weight loss and cardiovascular fitness. However, if your focus is on building lower body strength and muscle mass, the StairMaster is one of the best machines for this goal.
The stairmaster is also more intense than the treadmill, though the treadmill’s intensity can be adjusted by increasing speed and incline.
Let’s explore both the stairmaster and treadmill in depth to understand their similarities, differences, and which is superior for achieving specific fitness goals.
Stairmaster vs Treadmill: Which One is Better?
The stairmaster and treadmill are two of the most popular gym machines, highly recommended for both beginners and advanced fitness enthusiasts.
The treadmill is mainly used as a warm-up or finisher exercise, as it simulates walking, jogging, or indoor running. It is particularly effective for weight loss, though it’s also widely used to start or finish a workout.
The stairmaster, on the other hand, is a more intense machine that excels at building lower body strength, toning the waist, building glutes, and burning calories.
Both the treadmill and stairmaster offer customization, allowing you to increase speed to ramp up intensity. On the treadmill, you can also increase incline alongside speed to make the exercise more challenging and rewarding.
Depending on your fitness goals, each of these machines can be used to your advantage, supporting your fitness journey and delivering outstanding results.
Let’s dive deeper into the topic and explore how the treadmill and stairmaster can help you achieve your fitness goals.
Goal: Weight Loss
First of all, weight loss is a multifaceted process involving several complex components, such as nutrition, sleep quality, stress, hormonal balance, and exercise.
When estimating the calories burned while walking on a treadmill or using the stairmaster, many factors come into play, including your body weight, speed, and intensity. Let’s look at a simple example to see which one can be more effective for calorie burning for an individual weighing around 155 lbs (70 kg).
- Stairmaster – At a moderate intensity of around 60 steps per minute, you can expect to burn between 180-250 calories in 30 minutes.
- Treadmill – At a brisk walking pace of around 4 mph, you can expect to burn 150-200 calories in 30 minutes.
In both cases, calorie burn increases significantly as you ramp up the intensity, such as by adding resistance, increasing speed, incline, or by jogging or running.
Comparing the treadmill and stairmaster as base exercises, the stairmaster generally burns more calories, but with customization, the treadmill can definitely match the stairmaster’s calorie burn.
For the best estimates, use a fitness tracker like an Apple Watch and perform 15-minute sessions on both machines to see how many calories you are burning.
Goal: Lower Body Strength and Muscle
The stairmaster and treadmill essentially train the same muscle groups. However, the stairmaster is considered the superior machine for building lower body strength, muscle, and definition, all while enhancing core strength.
The stairmaster is widely recommended, especially for women, as it helps build and define the glute muscles, quads, calves, and the so-called “snatched waist.”
The treadmill, on the other hand, is not as effective for building muscle and strength in the lower body. However, if you increase the incline, it can definitely become a challenging exercise that helps build muscle and definition in the lower body.
When comparing the stairmaster and treadmill head-to-head for muscle building, the stairmaster definitely takes the top spot.
You will find many fitness influencers and coaches recommending a 30-minute stairmaster session to maximize gains and increase lean muscle mass. When it comes to building lower body strength and muscle, the stairmaster is definitely top-tier.
Goal: Improving Overall Fitness
Depending on how you train—for example, whether you’re more into weightlifting, HIIT, bodyweight exercises, or another form of exercise—both the stairmaster and treadmill can be incorporated into your routine to boost and improve your overall fitness level.
In terms of customization and variety, the treadmill definitely comes out on top, as you can walk, jog, and run while controlling speed and incline, making the exercise challenging in multiple ways.
You can also increase the resistance on the stairmaster, or try running on it instead of walking, but be mindful of your foot coordination, as a single slip could cause a serious injury.
As you incorporate either of these machines into your workout routine, be sure to consider your fitness goals and how exactly these exercises fit in to push you further and improve your overall fitness level.
Impact on Joints
Walking on a treadmill is low-impact and places minimal strain on your joints. However, the stairmaster can be quite taxing, especially on your knees.
If you have a history of knee problems, try testing the stairmaster, and if you find it causes joint pain or injury, focus on the treadmill instead.
Note that the safest option would be walking on the treadmill. Running on the treadmill, especially at a high incline, can be even more stressful on your joints than the stairmaster, as the impact of each landing makes your joints absorb more force.
If you have any existing joint issues, consult with a healthcare provider and start very slowly with either machine. Don’t overdo it, and remember to test the waters first.
Comparison Chart: Stairmaster vs Treadmill
As both machines are great in their own respective ways, let’s take a look at a comparison chart that shows exactly how the stairmaster and treadmill compare with each other.
| Feature | Stairmaster | Treadmill |
|---|---|---|
| Primary Function | Simulates climbing stairs | Simulates walking, jogging, or running |
| Muscle Groups Targeted | Glutes, quadriceps, hamstrings, calves, and core | Primarily legs (quadriceps, hamstrings, calves); less core engagement |
| Intensity Level | Generally higher intensity due to vertical movement | Variable intensity; can adjust speed and incline |
| Calorie Burn (30 mins) | Approximately 180-250 calories at moderate intensity | Approximately 150-200 calories at brisk walking pace |
| Strength Building | Excellent for lower body strength and muscle definition | Good for cardiovascular endurance; less effective for muscle building |
| Customization | Adjust resistance levels and speed | Adjust speed and incline; options to walk, jog, or run |
| Impact on Joints | Can be taxing on knees; higher impact | Low-impact when walking; higher impact when running or increasing incline |
| Best For | Building lower body strength, toning glutes, and core strength | Cardiovascular fitness, weight loss, endurance training |
| Suitability for Beginners | May be challenging due to intensity | Beginner-friendly; intensity easily adjusted |
| Safety Considerations | Requires good coordination; risk of injury if footing is lost | Generally safe; increased risk at higher speeds or inclines |
| Space Requirements | Typically smaller footprint | May require more space, especially larger models |
| Versatility | Less versatile; primarily one motion | Highly versatile with multiple workout variations |
| Recommended Use | Ideal for short, intense workouts focusing on lower body | Suitable for warm-ups, cardio sessions, interval training |
Let’s summarize the chart below and revisit the specific purposes for which each of these machines, the stairmaster and treadmill, are best suited.
- Stairmaster: Usually recommended for females (though also effective for males) looking to build lower body strength and muscle definition, particularly in the glutes, quads, and calves. The stairmaster is also great for engaging the core, helping achieve a “snatched waist” look (though proper nutrition is essential for this).
- Treadmill: Ideal for both males and females looking to improve cardiovascular health, aid in weight loss, and build endurance. The treadmill is highly versatile, allowing you to walk, jog, or run while adjusting both speed and incline.
If your goal is to strengthen your lower body, build muscle, and improve muscle definition while engaging core muscles, choose the stairmaster.
Note that the stairmaster is classified as a high-intensity workout, meeting the criteria for vigorous-intensity exercise, which is considered when your heart rate reaches 77-93% of your maximum heart rate.
However, if you’re looking for a versatile cardio exercise that can be either low-impact or high-intensity, opt for the treadmill. Its versatility makes the treadmill a valuable addition to any workout program, serving as an excellent warm-up and cool-down exercise.
Treadmill vs Stairmaster: Pros and Cons
As we’ve discussed most aspects of both treadmill and stairmaster machines, let’s take a deeper look into their pros and cons.
Treadmill Pros and Cons
| Pros | Cons |
|---|---|
| Versatility – Allows walking, jogging, and running – Adjustable speed and incline for varied intensity | Joint Stress at High Intensity – Running at high speeds or inclines can strain knees and ankles |
| Cardiovascular Health – Great for endurance and heart health | Less Muscle Engagement – Primarily targets lower body without significant muscle building |
| Weight Loss – Effective for burning calories, thus great for weight loss | Monotony – Allows exercise variations to keep it fun and engaging (though not as enjoyable as outdoor running or walking). |
| Low-Impact Options – Walking is gentle on the joints, suitable for those with joint concerns | Space Requirements – Can take up significant space in a home setting |
| User-Friendly – Easy to use for all fitness levels – Comes with pre-set programs and trackers | Safety Risks – Generally safe, but has the potential for falls or injuries at high speeds |
| Convenience – Allows indoor training regardless of weather conditions – Entertainment features like screens or device holders |
As seen from the treadmill pros and cons chart, it’s a versatile machine and can be a great addition to any type of workout program, suitable for all fitness levels.
Stairmaster Pros and Cons
| Pros | Cons |
|---|---|
| Muscle Building – Targets glutes, quads, hamstrings, and calves | High Impact on Joints – Can be taxing on the knees; not ideal for those with joint issues |
| Core Engagement – Strengthens abdominal muscles, as it requires core activation to maintain balance | Intensity Level – May be too intense for beginners |
| High Calorie Burn – Burns more calories in a shorter time due to higher intensity | Limited Exercise Variation – Primarily focuses on climbing motion without much variation |
| Cardiovascular Benefits – A great cardio exercise, improving heart and lung capacity | Coordination Required – Requires balance and coordination; missteps can lead to injuries, especially when running on the stairmaster |
| Compact Size – Generally takes up less space than a treadmill | Accessibility – Might take time to get used to the movement and rhythm |
As seen from the pros and cons chart of the stairmaster, it is an excellent exercise for building muscle, getting stronger, and improving cardiovascular health.
Overall, the stairmaster is mostly recommended for females, as they primarily focus on building and improving lower body strength and muscle definition. However, the stairmaster can be great for males too.
Also, be mindful that the stairmaster has a steeper learning curve. It may take time to master, whether you are a beginner or an advanced gym-goer.
Whether you are a beginner or an advanced fitness enthusiast, both machines can complement your current workout routine, serving as great finishers, warm-ups, or even separate workouts.
General Tips and a Recommendations
Depending on your workout environment, having access to TV shows or being able to mount your phone to watch something has been shown to improve workout adherence. Many fitness trainers recommend watching favorite TV shows while using the treadmill or stairmaster (some also suggest covering the timer with a towel to avoid fixating on when the workout will end), as this makes the experience more enjoyable.
Watching something during cardio can increase the likelihood of sticking with the routine over time.
Another important aspect to consider is the potential for muscle protein breakdown during prolonged cardio. The treadmill generally burns calories efficiently without as much risk of muscle loss, especially in shorter sessions. However, if you’re using the stairmaster for only 20-30 minutes, there’s little need to worry about muscle breakdown.
It’s also crucial to order your cardio appropriately if you strength train. For best results, it’s better to start with weightlifting and then follow up with cardio. If you begin with a 20-30 minute stairmaster or treadmill session, you may exhaust yourself, impacting your ability to perform well in weightlifting.
As an alternative, a stationary bike can be a great substitute for both the treadmill and stairmaster. Stationary bikes are engaging, low-impact, and gentle on the knees. Additionally, they allow for resistance adjustments, making them ideal for both muscle development and cardiovascular health.
Conclusion
Both the stairmaster and treadmill are excellent machines for improving fitness and achieving your goals. Depending on your specific training objectives, each can be effectively integrated into your workout routine.
If your goal is to build lower body strength, muscle, and definition—especially if you’re focusing on glutes and legs—the stairmaster is the ideal choice, as it excels in this area.
For those looking to run, jog, or walk primarily to burn calories while keeping it low-impact, the treadmill may be the better option. It allows for greater customization and can be used as either a low-impact or high-intensity exercise, depending on the speed and incline settings.
If you’re feeling motivated and up for a challenge, the stairmaster can be particularly engaging and demanding, as climbing stairs is tough for many but yields outstanding results. It also engages and strengthens your core muscles.
The stairmaster is also highly effective at burning calories; however, beginners should be mindful of the intensity. It’s essential to first become comfortable with the machine before increasing resistance, as a single misstep could result in serious injury.
Overall, both machines are fantastic tools that can help you achieve a range of fitness goals—whether it’s warming up, cooling down, burning calories, building lower body strength, or improving overall fitness and mental well-being.