When it comes to gym-based cardio, two of the most popular machines are the stair climber and the elliptical. While both machines do a remarkable job of increasing your heart rate, building muscle, and burning fat, many people have a strong preference for one over the other.
However, comparing the two can reveal just how different the stair climber and elliptical are. For this reason, the effectiveness of the stair climber vs. elliptical is a frequent debate for indoor cardio enthusiasts. If you want a comprehensive comparison of these popular machines, keep reading the article below.
Stair Climber vs. Elliptical: Calories Burned
If you’re using an elliptical with moveable handlebars, you will likely burn more calories that way than the stair climber. With the stair climber, you place your hands on the handholds and only move your legs. While the hand movement may seem like a minor difference with regard to calories burned, it actually makes a pretty big difference.
Everyone burns calories differently on the elliptical as opposed to the stair climber. For example, you can only keep a moderate effort going on the elliptical for around 10 minutes. Meanwhile, you can maintain that same effort on the stair climber for 30 minutes. In this case, the arm portion of the elliptical workout doesn’t factor into your calories burned.
Let’s look at a 150-pound man who can maintain the same effort on both machines for 30 minutes. On the stair climber, he will burn 238 calories during his workout. However, on the elliptical, he will burn 387 calories.
Stair Climber vs. Elliptical: Muscles Worked
The purpose of both the elliptical and the stair climber is to provide a lower body workout. But the moveable handlebars on the elliptical will offer more of an upper body workout. This is only true if the handlebars are used correctly.
The resistance on the elliptical machine works the following leg muscles:
- Quadriceps
- Hamstrings
- Calves
- Glutes
If you use the moveable handlebars on your elliptical, you will work the following upper body muscles:
- Back
- Chest
- Core
- Biceps
- Triceps
The arm muscles are worked by the push and pull movements of the handlebars. If you initiate and engage the movement, you will work your arm muscles extensively. Unfortunately, many elliptical users just hold on to the handlebars and let the machine’s movement pull their arms back and forth. This is technically incorrect form and won’t provide much value.
By contrast, the stair climber will be just a lower body workout. Even if you don’t use the handrails on the side of the machine, there is no resistance to work out the muscles in your arms.
The muscles worked by the stair climber include the following:
- Hamstrings
- Quads
- Calves
- Glutes
Interestingly, these are the same muscles you engage when doing squats and lunges. A stair climber is an excellent option if you’re looking for a replacement for these exercises.
When comparing the stair climber and elliptical for muscle strengthening, the elliptical is the winner for the number of muscles worked. An elliptical works 12 unique muscles across the upper and lower body. The stair master only works four unique muscles in the lower body.
Stair Climber vs. Elliptical: Joint Stress
Both the elliptical and stair climber are low-impact exercise machines. Compared to a treadmill, they will cause much less stress on your joints. But which machine is best for avoiding joint stress?
While the elliptical never requires your foot to leave the pedal or your hand to leave the handlebar, it does require repetitive motion. This constant repetitive motion can cause joint stress.
On the other hand, the stair climber requires you to pick your foot up from a lower stair and set it down on a higher one. This does cause some impact, though it is mild. However, repeating this action over and over could stress joints, especially if they are already injured or otherwise weakened.
These two machines generally put stress on the same joints in the lower body.
After repeated use of either the elliptical or the stair climber, you may have pain in the following areas:
- Knee
- Hip
- Ankle
The elliptical can also cause stress to these additional upper body joints:
- Wrist
- Elbow
- Shoulder
While both the elliptical and stair climber can cause joint stress, the elliptical can cause stress to the joints in the upper body as well.
To reduce joint stress, you should occasionally work out at a lower resistance and speed, focusing on distance and technique rather than muscle burn or heart rate. If your joints still feel pain after lowering resistance and speed, you should take a break to avoid injury.
Stair Climber vs. Elliptical: Technique
When considering machine technique, the elliptical and stair master require about the same level of technique. They simply have different focuses.
The elliptical movement is generally simple to understand and perform. After just a few sessions, most people can get adept at the movement. The elliptical also has a defined range of motion that you can’t deviate from.
The area most people will have trouble with the ellipticals are handlebars. Most people try to let the handlebars move their arms for them, especially as they get tired. But the proper technique is to push and pull handlebars yourself. Not only will this help work your arm muscles, but you’re also less likely to get injured.
The stair climber requires less technique. When on the stair climber, you will want to make sure you step with your whole foot and not your toes to reduce joint stress. You will also want to keep your hands by your sides and not use the handrails. This will keep your leg muscles engaged instead of you relying on your arms for support and balance. Many people grip the handrails for the whole workout, but they’re only there to prevent falls.
The stair master and the elliptical generally require the same level of technique. But if you’re looking for a cardio machine that you can zone out on while using, you should choose the elliptical. You won’t misstep and fall.
Stair Climber vs. Elliptical Athletic Ability
The stair climber and the elliptical are excellent cardio machines for beginners and advanced athletes. Which one you should choose will depend on your goals, whether it’s long-term fitness goal or your goal for that individual gym session.
For those who need a good leg day with their cardio, you would have better luck with the stair climber. This machine is built for the lower body, and your legs will start burning pretty quickly. You’ll get your heart rate up but perhaps not as high as cardio aficionados prefer.
In contrast, the elliptical promotes cardio first, muscles second. You can get a good muscle workout if the resistance is high enough. The elliptical, however, is an excellent treadmill substitute. Many runners quickly get stressed joints due to the high impact of running. The elliptical gives a similar cardio benefit without that joint stress. The elliptical is for you if you want to mimic a run or jog without the joint stress.
Stair Climber vs. Elliptical: Which to Take Home
You can purchase a stair climber or elliptical for your home gym on almost any budget. Both machines have budget-friendly options which come ready to use. Or you can buy a high-end machine with a built-in video screen and live streaming fitness class subscriptions.
It’s important to consider space and fitness goals when choosing the machine for your home gym. Based on the elliptical movement, the general amount of space required is the length of your arm plus a foot in the front and back for the machine base. Some machines are more extended, but many ellipticals can be very compact. Keep in mind that the smaller the base, the easier it is for the elliptical to shift around if you move too intensely on it.
While the stair climber in the gym is a huge machine, you can find a compact stair climber for home use. There are even mini-stair steppers that are essentially just two steps and attached resistance bands. While not the same as your standard stair climber, they are very compact and mimic the machine reasonably well.
No matter which machine you choose, you’ll want to ensure that you have a high ceiling. Taller people may find that they hit the ceiling when using either device in their home. Even the mini-stair stepper could be a height problem if your ceilings are low enough.
Which One Is Best for Me?
The stair climber vs. elliptical debate is a tough one to decide. When considering which machine is best for you, weigh the pros and cons of each.
Pros of an Elliptical
- Burns more calories
- Excellent running substitute
- Low impact workout
- Includes an arm workout
Pros of a Stair Climber
- Works the leg muscles more efficiently
- Low impact workout
- Stresses fewer joints
- Mini versions suitable for home gyms
Cons of an Elliptical
- More cardio-focused than muscle-based
- Height restraints for home gyms
Cons of a Stair Climber
- No upper body workout
- Slower movements could limit cardio
In the stair climber vs. elliptical debate, the machine you choose will depend on your fitness goals. The elliptical is best for those looking for a cardio-focused workout to burn calories and slim down. The stair climber will be best for people looking to build muscle during their cardio.
Which cardio machine do you plan to use in your next gym session? If you’re considering buying one for your home gym, which machine do you think you’ll purchase? Let us know in the comments below.