Stairmaster vs Treadmill: Which One Fits Your Fitness Goals?

Both the Stairmaster and treadmill offer a great cardio workout, but which one is better suited for your goals? Find out which machine earns a spot in your routine.

Flex Editorial Team
January 27, 2025
7 min read

When it comes to cardio workouts, two popular machines often come up in conversations: the Stairmaster vs Treadmill. Each has its unique features and benefits, but which one is right for you? 

Whether you’re looking to tone your legs, boost endurance, or burn fat, understanding how each machine works will help you decide which fits best with your fitness routine. 

We’ll break down the differences between the Stairmaster and treadmill, just as we did with stairmaster vs elliptical, so you can make an informed choice based on your fitness goals.

What Is the Stairmaster?

The Stairmaster is a cardio machine designed to simulate the action of climbing stairs. You’ve probably seen it in the gym. It features a revolving staircase or pedal system that allows you to perform continuous upward stepping motions. This is a great exercise if you want to get rid of pancake butt.

This machine not only challenges your cardiovascular endurance but also engages key lower-body muscles like the glutes, quads, hamstrings, and calves. 

It’s a favorite for those looking to combine cardio with muscle strengthening.

What is Treadmill?

The treadmill is a classic cardio machine that provides a flat or inclined moving belt, allowing users to walk, jog, or run indoors.

With adjustable speed and incline settings, it caters to a wide range of fitness levels. The treadmill primarily focuses on cardiovascular endurance and lower-body mobility, making it an excellent option for general fitness enthusiasts.

Key Differences Between the Stairmaster vs Treadmill

  • Muscles targeted: while both machines engage your legs, the Stairmaster places a greater emphasis on the glutes, quads, and hamstrings. The treadmill, on the other hand, focuses on overall lower-body movement, primarily targeting the calves and stabilizing muscles during running or walking.
  • Intensity: the Stairmaster tends to feel more intense due to its vertical motion, requiring constant engagement of large muscle groups. Treadmills offer a wide range of intensity options, from casual walking to sprinting, making them more versatile for cardio workouts.
  • Calorie burn: both machines burn calories effectively, but the treadmill might have a slight edge during high-speed running, while the Stairmaster is excellent for consistent calorie burn during steady-state workouts.
  • Impact on joints: the Stairmaster has lower impact on joints since the motion is controlled and avoids the pounding impact of running. The treadmill can be tougher on knees and hips, especially during high-speed runs on a flat surface.

When to Choose the Stairmaster

The Stairmaster is an excellent choice when your primary goal is to target and strengthen your lower body muscles. If you're focused on toning your glutes, quads, hamstrings, and calves, the Stairmaster provides a great workout by simulating the motion of climbing stairs.

It's also a fantastic option for individuals looking for a low-impact yet challenging cardio workout, as the machine reduces the stress on your joints while still providing a tough workout.

If you’re aiming to burn a significant amount of calories in a short period of time, the Stairmaster is highly effective for intense, fat-burning workouts. Its continuous stair-climbing motion keeps your heart rate elevated, leading to maximum calorie burn and weight loss. 

Additionally, the Stairmaster is a great tool for building endurance, especially in the lower body. It's ideal for anyone who wants to improve stamina for activities such as hiking, running, or sports that require sustained leg strength.

Another reason to choose the Stairmaster is if you're seeking variety in your workout routine. Unlike treadmills, which primarily focus on walking or running, the Stairmaster offers a different form of exercise, helping to reduce workout monotony.

Whether you’re training for strength, endurance, or weight loss, the Stairmaster offers a specific and focused way to enhance your cardio workouts and target key muscle groups.

Check out how to use the Stairmaster properly: 

When to Choose the Treadmill

The treadmill is your go-to machine if you prefer versatility and variety in your cardio workouts. It’s ideal for those who enjoy walking, jogging, or running, as it allows you to mimic outdoor terrain within the comfort of your home or gym.

Whether you're preparing for a 5K or just looking to get in some general cardiovascular exercise, the treadmill is an excellent tool for building endurance and improving cardiovascular health. It offers a range of inclines and speeds, allowing you to adjust your workout intensity depending on your fitness level and goals.

If your primary focus is weight loss or overall fitness, the treadmill can be a great option as well. Running, in particular, is known to burn a high number of calories, making the treadmill a useful tool for anyone looking to shed pounds. 

The treadmill also has the advantage of being easy to incorporate into various training programs. Whether you’re doing interval training, long-distance running, or simply enjoying a light walk, the treadmill provides a versatile platform to meet your specific needs.

Additionally, the treadmill is better suited for individuals who want a more full-body workout.

While the Stairmaster focuses primarily on the lower body, walking or running on a treadmill works your entire body, engaging your core for stability and promoting balanced muscle development. It’s also the machine of choice if you want to build speed and agility, especially if you incorporate sprint intervals into your workout routine.

If you’re feeling ready to take on a full workout on the treadmill, check this out:

Stairmaster vs Treadmill: Which One Is Better for Weight Loss?

When it comes to weight loss, both the Stairmaster and treadmill offer effective ways to burn calories, but the choice between the two largely depends on the intensity of the workout you prefer and the specific muscles you want to target. 

The Stairmaster can be a more efficient choice for fat burning if you’re looking for a high-intensity workout that challenges your legs and boosts cardiovascular fitness.

Its continuous stair-climbing motion keeps your heart rate elevated, leading to a significant calorie burn in a relatively short amount of time. Plus, the machine’s ability to adjust resistance levels means you can progressively increase the intensity of your workout to keep your body burning more calories over time.

However, if you prefer a more varied cardio routine, the treadmill provides a broader range of workout options, which can also be great for weight loss. Running or brisk walking on a treadmill is an excellent calorie-burning activity, especially if you incorporate interval training or incline walking.

Running, for instance, can burn more calories per minute than walking, and the treadmill’s ability to adjust speed and incline offers a variety of intensity levels to match your fitness goals. Plus, running or walking on a treadmill is a full-body workout that engages not only your lower body but also your core and arms, contributing to overall calorie burn and muscle engagement.

Ultimately, the best machine for weight loss depends on your personal preferences. If you enjoy a more intense, lower-body-focused workout with the ability to crank up the resistance, the Stairmaster might be more effective. 

On the other hand, if you’re looking for versatility and want to mix walking, jogging, or running at various intensities, the treadmill can offer a more flexible approach to burning calories and reaching your weight loss goals. 

Both machines can help you shed pounds, but consistency and the right intensity level are key, so choose the one that fits your workout style and challenges you the most.

Variations

These variations can help keep your workouts fresh and challenging while targeting different fitness goals, such as endurance, strength, fat loss, and cardiovascular improvement.

Here are some variations on how to use the treadmill vs Stairmaster, broken down into different workout strategies:

Treadmill Variations:

  • Interval training: alternate between fast running and slower walking or jogging for a set period (e.g., 1-minute sprints, 2-minute walks).
  • Hill sprints: increase the incline to simulate running uphill, then sprint for short bursts with recovery periods of walking or slow jogging.
  • Endurance running: set a steady pace for long-distance running, gradually increasing the time or distance over time to build stamina.
  • Walking with incline: walk at a brisk pace while increasing the incline to challenge your glutes, calves, and quads.
  • HIIT (High-Intensity Interval Training): combine short, intense bursts of running with walking or slow jogging to increase fat burn and cardiovascular strength. Check out HIIT Treadmill workouts for beginners.
  • Speed work: focus on running at a fast pace for a short period of time (e.g., 400 meters or 2-3 minutes) followed by a slower recovery.
  • Pyramid intervals: gradually increase the speed or incline every few minutes, then decrease back down to the starting level.
  • Cooldown walk: end your workout with a slow walk at an incline to gradually bring your heart rate down.

Stairmaster Variations:

  • Steady climbing: set the resistance level to a moderate intensity and continuously climb at a steady pace for a long duration to build endurance.
  • High-intensity intervals: alternate between fast-paced stair climbing for 30 seconds and slower steps for 1-2 minutes to simulate high-intensity interval training.
  • Reverse climbing: switch to stepping backward for part of your workout to target different muscles, such as the hamstrings and glutes.
  • Resistance challenge: increase the resistance level on the Stairmaster to increase the difficulty and focus on building strength in the legs and glutes.
  • Pyramid workout: gradually increase the step speed and resistance every few minutes, then decrease back down to the starting levels.
  • Side-stepping: incorporate side steps every few minutes to engage your inner and outer thighs, adding variety to your workout.
  • Stair climb with arm movements: engage your upper body by holding onto the side rails and performing arm exercises (e.g., arm raises or swings) while climbing.
  • Fat-burning mode: work at a high resistance level with a moderate pace for a longer duration to maximize fat-burning during your workout.

How to Incorporate Both Into Your Routine

Why choose one when you can benefit from both? 

Alternate between the Stairmaster and treadmill to keep your workouts varied and target different muscle groups. 

For instance, use the Stairmaster for lower-body strengthening on leg days and switch to the treadmill for endurance or interval training on cardio-focused days. 

This balance ensures a well-rounded fitness regimen.

The Final Verdict

Choosing between the Stairmaster vs treadmill ultimately comes down to your specific fitness goals, preferences, and the type of workout you enjoy most. If you are too lazy to work out, these two machines can be a perfect way to exercise while watching your favorite show.

Both machines offer effective ways to improve cardiovascular health, burn calories, and increase endurance, but they each bring unique advantages to the table.

The key to success is consistency, so choose the machine that feels right for you and aligns with your fitness aspirations.

Ready to take your workouts to the next level? Download the Flex Fitness app today!

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