Which is better for your fitness goals? The StairMaster or the treadmill? Both machines offer impressive cardiovascular benefits. Whether you're focused on muscle development, weight loss or overall fitness, choosing between these two machines depends on your specific needs.

In this guide, we'll compare the StairMaster and treadmill across key factors to help you make an informed decision for your workout routine.

StairMaster vs Treadmill: Key Features

StairMaster

• Rotating Mechanism: The StairMaster operates through a unique rotating stair mechanism that simulates continuous climbing motion.

• Step Motion: The machine features revolving steps that move downward, requiring you to step upward continuously to maintain your position. Specifically, the stepping motion engages your lower body muscles through a natural climbing pattern.

• Interactive Screen: The StairMaster's console lets you adjust climbing speed and resistance levels. Modern versions include digital readouts for tracking metrics like calories burned and step count.

Treadmill

• Running Belt: A moving belt that allows for walking, jogging, or running in place. The belt's movement affects your running mechanics, as it requires a different foot placement compared to outdoor running. Additionally, the treadmill's cushioned surface provides lower impact than outdoor surfaces, making it gentler on your joints.

• Customisation: The treadmill offers more customisation options, featuring adjustable speed and incline settings. You can programme specific workouts or adjust settings manually during your session.

For beginners, the treadmill presents a more straightforward learning curve. Consequently, the StairMaster requires more coordination and practise to master proper form. Both machines include safety features like handrails, though it's recommended to use them lightly rather than relying on them for support to maximise workout effectiveness.

Which Builds More Muscle? StairMaster or Treadmill

Muscle engagement patterns differ substantially between these two cardio machines. Initially, the StairMaster targets the posterior chain muscles through its unique climbing motion. The machine primarily engages your quadriceps, hamstrings, calves, and glutes through continuous upward stepping movements.

Lower Body Muscles

• StairMaster: Creates greater muscle compression through its up-and-down climbing motion. As you step upward, the muscles contract to lift your body weight, and as you step down, they lengthen under tension. This eccentric and concentric muscle action leads to faster overall development.

• Treadmill: Works your lower body through a forward-moving pattern. Your quadriceps and hamstrings function as the primary movers, whilst your calves and glutes provide essential support. When using the incline feature, the treadmill increases activation of your calves, glutes, and hamstrings.

Core Muscle (aka six-pack)

• StairMaster: Doubles as a core workout when used properly. By avoiding the handrails, your midsection must engage to maintain balance and proper posture. Your obliques and abdominal muscles work continuously to stabilise your body throughout the climbing motion.

• Treadmill: Exercises on the treadmill activates your core muscles, which prevent excessive body rotation during your stride. The engagement intensifies when running or walking at an incline, as your core works harder to maintain proper form.

Which Burns More Calories? StairMaster or Treadmill?

Calorie burning potential varies between these two popular cardio machines. According to research by the Harvard Health, a 70kg person burns 216 calories during a 30-minute StairMaster session, whilst burning 288 calories running at a 12-minute mile pace on the treadmill.

StairMaster

The StairMaster's calorie-burning effectiveness depends on intensity levels. A person burns approximately 95 calories every 10 minutes on this machine. The energy expenditure increases with resistance levels:

• Level 1-4: 150-250 calories per 30 minutes

• Level 7-10: 350-450 calories per 30 minutes

Treadmill

Treadmill workouts offer varying energy expenditure rates based on speed and incline. Laboratory studies show treadmill exercise increases energy expenditure by 105.23 calories per hour. Notably, treadmill running requires more energy than ground running at 9 km/h (see study here) making it an efficient choice for calorie burning.

Best for HIIT Workouts?

High-intensity interval training (HIIT) proves highly effective on both machines. Research indicates HIIT workouts increase metabolic rate for up to 14 hours post-exercise. The StairMaster falls under the vigorous-intensity category, making it ideal for HIIT, as you should not be able to hold a conversation whilst using it. In fact, both machines are equally effective at raising heart rate and improving oxygen uptake.

The choice between StairMaster and treadmill ultimately depends on your workout intensity. For walking speeds below 5.2 mph, the StairMaster burns more calories, whilst running faster than this pace on the treadmill yields higher calorie burn.

Best for Home or Small Gyms?

Spacing

• StairMaster StairMaster typically occupies less floor area with dimensions of 147cm length x 86cm width x 226cm height. The StairMaster's vertical design makes it suitable for spaces with limited floor area.

• Treadmill: Treadmills need more room, measuring approximately 196cm length x 89cm width. The StairMaster primarily requires a ceiling height of 10 feet for safe operation. Treadmills, with their longer belts to accommodate running strides, require more horizontal space.

Pricing

• StairMaster: stepmills costs range from approximately £3,891.

• Treadmill: Generally, treadmills present more affordable options, with basic models starting from approximately £600 to premium versions up to approximately £4,000.

StairMaster or Treadmill: Which is Best For You?

The best choice depends on your specific needs. Pick a treadmill if you value workout variety and joint-friendly cardio options. Choose a StairMaster when targeting lower body muscle groups remains your priority, especially if space constraints limit your options. Both machines deliver effective cardiovascular benefits, making either choice valuable for your fitness routine.

FAQs

Q1. Which burns more calories: StairMaster or treadmill? For a 30-minute workout, a treadmill burns about 288 calories at a moderate running pace, while a StairMaster burns approximately 216 calories. However, calorie burn varies based on intensity and individual factors.

Q2. How do StairMaster and treadmill compare in terms of muscle engagement? The StairMaster primarily targets the posterior chain muscles, including quadriceps, hamstrings, calves, and glutes. Treadmills engage similar muscles but with less intensity, especially when running on an incline.

Q3. What are the space requirements for StairMaster and treadmill? A StairMaster typically requires less floor space (147cm L x 86cm W) but needs higher ceilings (about 3 metres). Treadmills need more floor area (196cm L x 89cm W) but have no specific height requirements.

Q4. How do the price ranges differ between StairMaster and treadmill? Treadmills offer a wider price range, starting from approximately around £600 for basic models up to £3,500 for premium versions. StairMasters are generally more expensive, with prices typically ranging from £3,000 upwards.

Q5. Which machine is better for beginners: StairMaster or treadmill? Treadmills generally have a more straightforward learning curve, making them easier for beginners to use. StairMasters require more coordination and practise to master proper form, which might be challenging for some newcomers to fitness equipment.