StairMaster Every Day: What Happens & Is It Okay To Do?

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You don’t have to try out the StairMaster for long before realizing that it can offer good workouts. Find out what happens if you use this machine every day.

First of all, for people who have not exercised in a while, it may not be okay to go straight to using the StairMaster every day. Moving too much and intensely for their current strength level can lead to injuries.

If you are an exercise beginner, you likely want to start with a short StairMaster session, rest a day, and feel whether your body is ready for something more intense.

If so, you can slowly increase the frequency, intensity, and/or duration of your workouts over time.

That aside, if your body is able to deal with it, you can expect things like extra calorie burning, potentially some weight loss, better sleep, better cardiovascular health, and better coordination after using the StairMaster every day.

At the same time, implementing resistance training, using the StairMaster less often, and switching up your workouts can offer more fitness results and be more fun.

Is it okay to use the StairMaster every day?

Before going ahead and implementing StairMaster workouts every day you want to make sure this is actually safe for you to do.

The positive effects of exercise come from challenging your body enough. By doing this, you start a variety of internal processes that can make you healthier in the long term.

However, something important to keep in mind is that there is also a way to overdo it.

If you are not used to working out, going straight to using the StairMaster for long sessions every day could lead to overtraining and injuries.

Additionally, setting such a big workout goal could be too overwhelming for some people and in turn, lead to not doing any StairMaster sessions at all.

What is your personal situation?

In short, whether or not it is okay for you to use a StairMaster very often depends on your current fitness level and the specific workouts you plan to do.

For people who are more experienced with exercise, using a StairMaster every day should be okay to do.

People who are relatively new to working out likely want to start with rest days in between and/or relatively short sessions.

If you are not sure what category applies most to you, you likely want to play it safe. Injuries can slow down your fitness progress for multiple weeks.

Playing it safe means starting with one light StairMaster session, seeing how you feel that day and the day after, and possibly implementing more, more intense, and longer sessions.

What happens if you use a StairMaster every day?

Assuming your body is strong enough to be able to deal with this workout routine, there are a variety of positive things that happen when you use a StairMaster every day.

The result that is easiest to put into numbers is the number of calories burned.

A rough estimation is that a 155-pound (70 kg) person can burn around 220 calories when using the StairMaster at a moderate pace for 30 minutes.

If you keep your other lifestyle habits the same and do this workout every day for a week, you can expect to lose around 0.44 pounds (0.2 kg) of body fat.

Doing the same workout for 30 days would mean burning as many calories as there are in about 1.9 pounds (0.86 kg) of body fat.

Below, you can also find a few of the more general things that will happen if you use the StairMaster every day.

You will burn more calories and maybe lose weight

Most people know that excess body fat can be negative for their health but it is not always clear how to lose this excess weight again.

The human body uses up energy throughout the day. By moving more intensely, for example by using a StairMaster, your body requires more energy than usual.

When the energy (measured in calories) from the food you eat is not enough to cover this, your body starts using up energy stores like body fat to make up for the difference.

A rough estimation is that a 155-pound (70 kg) person will burn around 220 calories when using a StairMaster at a moderate pace for 30 minutes.

If you repeat this workout every day, the results do start to add up.

One thing you do want to remember is that the exact number of calories burned can vary from person to person due to differences in weight, body composition, hormone levels, etc.

Additionally, whether the extra calorie burning from the StairMaster will be enough to lose weight depends a lot on other lifestyle habits like your nutrition.

Your cardiovascular health will likely improve

Using a StairMaster will mainly be a cardiovascular workout for most people. That means it will mainly be challenging for your heart and lungs.

These body parts are responsible for extracting oxygen from the air and transporting nutrients, oxygen, and waste products around your body.

When moving more intensely, these things need to happen to a larger extent and in turn, your heart and lungs will have to work harder than usual.

As long as you do this to safe extents, give your body the right nutrients, and rest enough, working your heart and lungs could strengthen these body parts.

This can be a helpful benefit of using the StairMaster every day because a stronger cardiovascular system generally means a reduced risk of related conditions (1, 2, 3).

You will likely improve your coordination

You can describe good coordination as moving your body parts to the exact location you intended. Many people forget that this is a skill that can be improved.

By using the StairMaster every day, you could see some improvement in the coordination of your leg movements. You may even see some balance improvements on top of that.

These fitness components are not just helpful during your StairMaster workouts. They can also help you avoid misstepping and falling.

Your muscles may last longer

If you can take more than 25 steps on the StairMaster, this gym machine will likely not offer you any muscle growth results.

That being said, working your glute, hamstring, quadricep, calf, and core muscles can still offer benefits.

More specifically, using the StairMaster regularly could help prevent degradation in the muscles above, make them healthier, and improve muscle endurance.

These effects are not just helpful for overall health but could also make activities in your daily life feel easier and more convenient.

You may sleep better

You may know that better sleep quality and duration offer a variety of benefits but you may be unsure how to actually achieve these things.

One of the things that can improve sleep quality and duration is exercise (4, 5, 6).

That means better sleep quality and duration are some of the things that could happen when you start using the StairMaster each day.

Should you do it?

By now it is clear that not everyone should use a StairMaster every day because of injury risk. That aside, you may also wonder if this exercise routine is the fastest way toward your goals.

At the time of writing, the Office of Disease Prevention and Health Promotion recommends the following exercise guidelines to adults (7):

  • Moving more and sitting less throughout the day
  • At least 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous-intensity aerobic activity a week. Preferably spread throughout the week.
  • You can gain additional health benefits by engaging in physical activity beyond the equivalent of 300 minutes of moderate-intensity physical activity a week.
  • Muscle-strengthening activities of moderate or greater intensity that involve all major muscle groups on 2 or more days a week.

That means you can definitely use the StairMaster to hit the cardio exercise guidelines.

However, not only for general health but also for fitness goals like weight loss, adding some resistance training tends to be smart.

Adding a long and intense StairMaster session on top of the resistance training on these days could be overdoing it.

Besides that, StairMaster substitutes and other cardiovascular exercises could be fun choices to switch things up. This is not just helpful for enjoying your exercise routine more but could also help with consistency.

So while people more experienced with exercise could use a StairMaster every day, there are different workout routines that are more effective for fitness results and potentially more fun.


Is 20 minutes on the StairMaster enough?

20 minutes on the StairMaster at a moderate pace is enough to burn around 147 calories for a 155-pound (70 kg) person. Specific numbers aside, if you really pick up the pace, 20 minutes on the StairMaster can be enough to get in a good cardiovascular workout.

Can you lose belly fat on StairMaster?

The StairMaster can help you burn more calories than usual. With good habits in other lifestyle areas, this can then lead to fat loss and more specifically belly fat loss if your body decides this area is next.

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Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.