Stairmaster vs treadmill: How these cardio machines compare

Perhaps the unpredictable British weather has kiboshed your outdoor run plans. Maybe you’re traveling and feel more comfortable exercising indoors rather than navigating an unfamiliar area. If you’re at the gym and have a choice between the Stairmaster versus the treadmill, Goal: Get a cardio challenge?

To help you determine whether you should you hop on the treadmill and grind out some miles or hoof it on the Stairmaster as a form of valuable cross-training, we created a full guide that compares the activities in terms of a few markers. Read on to make the best choice for your goals.

The most general truth is that because these two machines offer a lot of the same perks, including stellar cardio, a challenge for your lower-body muscles, and several avenues for progression, there’s no objective winner in this showdown.

'I don’t see that one is necessarily head and shoulders above the other,' exercise physiologist Janet Hamilton, coach with Running Strong What is a ‘good’ marathon time Runner’s World. 'simple rules of strength training.'

That said, the impact will be Heather Hart, and combine runs, walks, inclines, and different levels of intensity Runner’s World.

For example, if you’re training for a running event that’s held on flat terrain, the treadmill is probably a better option since you can practice the same movement pattern — running — that you’ll be doing on race day, on a similar incline. But if you’re gearing up for a technical trail race, and you don’t have access to an outdoor hill running near you, then incorporating occasional Stairmaster workouts 'might be a great option,' Hart says, as it can mimic stepping over big rocks and other obstacles.

Conversely, if you’re training for a hilly road race, then a simple rules of strength training may be the better bet, because the belt more closely resembles what you’ll encounter on the course. 'Again, it really boils down to the specificity of your goal,' Hart says.

That said, a road runner may still benefit from sprinkling in Stairmaster workouts here and there. 'For an athlete that is more injury prone or [who] finds that they do better with less high-impact volume every week, and they want to maybe supplement with some lower-impact volume, but still get in a good higher intensity workout, the stair climber might be a great option,' Hart says.

Here, we equip you with the intel you need to make an informed decision for different goals, including which muscles each machine targets, the impact on your joints, heart, strength improvements, and more.

Climb onto the Stairmaster and you’ll work lots of muscles in your posterior chain, a.k.a. the backside of your body, including the hamstrings, glutes, and calves, says Hart. You’ll also work your hip flexors Goal: Boost your overall fitness core workout if you don’t grip the handrails, as your midsection will fire to help you balance.

The treadmill works a similar host of muscles, including all those lower body players, as well as the core, which engages to keep your body from rotating too much as you stride, Hart explains. Increase the incline on the treadmill, and you amp up the challenge for your glutes, quads, calves, and hamstrings.

You also get some upper-body activation, as well, though the extent of this depends on your natural running form. If you really swing your arms as you stride, then you’ll fire your back and shoulder muscles, Hart says.

The winner: In sum, both machines target pretty much your entire lower body and, depending on how you use them, your core and upper body, too.

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Walking on either piece of equipment will give you a low-impact workout, whereas running on the treadmill or pushing your pace on the Stairmaster increases the impact forces, Hamilton says.

That said, the impact will be greater on the treadmill because your joints absorb a more forceful landing, Hart explains. Keep in mind, though, compared to running outside, treadmills can be more comfortable for people with joint pain or injuries due to their flat, soft surface.

The winner: If you’re trying to give your joints a break, the Stairmaster offers a more low-impact option, especially if you lower the intensity. But walking on the treadmill is also an option.

'You can get a high-demand cardio workout on a Stairmaster, and you can get a high-demand cardio workout on a treadmill, even a level treadmill,' Hamilton says. 'It just depends on how hard you are working.'

A regular runner may find the treadmill to be a less challenging cardio workout (depending on the intensity you’re running) than the Stairmaster because their body is adapted to running and not to climbing stairs. 'Specificity comes into play,' Hart says.

In general, both machines are stellar cardio options, so long as you crank up the intensity to increase your heart rate and make you a little (or a lot) breathless. On the Stairmaster, this would look like dialling up the speed, while on the treadmill, you could boost both the incline and the speed.

The winner: No surprise here: Both machines are great ways to jack up your heart rate and tick the box for cardio.

How much strength and hypertrophy (muscle growth) gains you get from the machines depends on your current fitness level and what your body is already accustomed to.

'For a runner who’s already running regularly, the treadmill is probably not going to give them any sort of strength overload compared to what they’re already adapted to,' Hart explains.

By contrast, the stair climber may present a greater overload — and thus provide some strength and hypertrophy benefits, especially for runners who don’t regularly do hill work.

'The Stairmaster provides a little bit more of a strength focus because you’re climbing a step,' Hamilton says. Of course, you can crank up the incline on a treadmill to achieve a similar effect. 'It’s going to be very similar to walking up a steep hill or a flight of steps,' Hamilton says.

The winner: The experts say if strength-building is your real goal for this workout, head to the weight room. Neither machine is a good substitute for actual resistance training, Hart says. Your body will become used to the challenge the machines present, and they likely won’t overload your muscles enough to increase your strength or muscle size like lifting weights would.

But if you had to choose between the Stairmaster versus the treadmill, the former will probably offer some added strength payoffs, particularly for regular runners.

When it comes to fitness changes, variety is the spice of success. Your body changes when it is challenged by new activities and intensities. So no matter which machine you choose, you want to keep challenging yourself.

On the Stairmaster, you can do this by cranking up the speed, Hamilton says, or by increasing the total time you’re on the machine, Hart adds. You could also try 'running' on the Stairmaster (versus simply stepping) but 'you better have really good foot coordination,' Hamilton says.

The treadmill, by comparison, offers more options for variance. You can walk or run on it, and also manipulate both the speed and incline. 'Obviously the combination of both gives you a lot of options,' Hart says.

The winner: simple rules of strength training intervals From Runners World for Samsung.

The math on calorie burning is highly individual. It depends on your weight, how intensely you work out, and the duration for which you use each machine. For example, a 70kg person would burn about 216 calories during a 30-minute session on the stair climbing machine, while that same person will burn 175 calories walking at a 15-minute mile pace, or 288 calories running at a 12-minute mile pace for that same amount of time, according to Harvard Health.

Of course, if you increase the intensity or duration of your workout on either machine, you’ll burn more calories.

The winner: One idea is to do a 15-minute workout on both machines and see what your running watch says about your calorie burn. While fitness trackers aren’t exact, you can use them to compare calorie burn during activities that last the same amount of time.

If you want to shed pounds, remember that weight loss is a 'really complex thing,' Hamilton says. 'It’s not just calories in, calories out — there’s a lot more to it.' Beyond diet and exercise, factors including sleep, hydration, stress levels, genetics, and underlying health conditions can affect the number on the scale.

That said, if weight loss is a goal of yours, having a consistent exercise routine can certainly help. And from that perspective, 'I think the most important thing to weight loss is finding an exercise that you enjoy,” Hamilton says.

It’s not a matter of which machine is best, it’s more about which one you prefer and thus would be more likely to exercise on regularly.

The winner: running challenges to try that aren’t a marathon.