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If your self-esteem is in the dumps, you owe it to yourself to lift it up. After all, learning how to build self-esteem will only make you a happier, healthier person.

Luckily, improving self-esteem isn’t rocket science. In fact, focusing on just one key habit can help propel you along the path to high self-esteem.

We’re talking about exercise.

You probably already know that exercise can help reduce your risk of disease, strengthen bones and muscles, sharpen your brain, and help you maintain a healthy weight.

Now, you can add “boost self-esteem” to its list of perks.

So, how does exercise improve self-esteem? Let’s explore.

What Causes Low Self-Esteem?

Where to begin…

In the Imperfection Economy, which promotes looking good over feeling good, people are taught to chase physical perfection.

Or, at least, what society considers perfection.

While there’s nothing wrong with prioritizing how you look or striving for self-improvement, the standards are often so unrealistic that failure is inevitable.

And no one likes to fail. Especially when you’re working toward a goal to improve yourself.

Failing to meet a goal (hello, New Year’s resolutions!) can be a punch to the gut where self-esteem is concerned.

Physical Signs of Low Self-Esteem

It’s not all in your head. Low self-esteem also affects how you show up in the world, or how you act and carry yourself.

“People with low self-esteem may engage in behaviors that are intended to draw attention away from themselves, such as slouching, avoiding eye contact, and hunching over,” says Carolina Estevez, PsyD, a licensed psychologist with Infinite Recovery.

Other potential signs of low self-esteem, Dr. Estevez says, include:

• Headaches
• Stomachaches
• Chronic fatigue

How Does Exercise Improve Self-Esteem?

If you’re looking to build self-esteem, start by creating a fitness routine you enjoy.

“Exercise has the ability to drastically improve your self-esteem,” says Cynthia Shaw, PsyD, a licensed clinical psychologist who specializes in self-esteem and identity development.

It works in a few key ways.

Mood boost

First, exercise stimulates the production of dopamine and serotonin, “which are neurotransmitters that influence feelings of happiness, motivation, and learning,” Dr. Estevez says.

As dopamine and serotonin rise, so do feelings of positivity. Over time, this can have a lasting effect on mental health.

A 2022 meta-analysis found that people who did the equivalent of an hour and 15 minutes of brisk walking per week had an 18 percent lower risk of depression than non-exercisers.

Stress relief

Exercise is also an effective distraction from daily worries, helping to relieve stress.

As stress and self-esteem are often intertwined, any activity that reduces stress will likely improve self-esteem, argue the authors of a 2016 review.

Sense of accomplishment

The ego lift you get as you become more physically fit also works wonders for your self-image.

Think about it: Something you once struggled to do is now effortless (or close to it). Wouldn’t that make you feel more self-confident?

Before long, the benefits of exercise to your self-esteem start to creep into other areas of your life.

“When we feel good about ourselves, this also improves our ability to take social risks, leading to a larger social network and the opportunity for social connection,” Dr. Shaw says.

This only creates more self-confidence and overall wellness, she notes.

However, just remember: There are no guarantees when it comes to improving self-esteem.

“Exercise can be a powerful tool, but ultimately, it’s up to the individual to make positive changes and work toward higher levels of self-acceptance,” Dr. Estevez says.

6 Self-Esteem Activities to Give You a Boost

You’ll likely see better self-esteem results from exercise if you choose activities you enjoy and focus on the positive feelings they bring you.

That said, here are six of the best ways you can work out to bolster your self-esteem.

1. Running

It doesn’t get much better than old-school running.

Among its many benefits, running releases substances called endocannabinoids into the bloodstream and brain, which helps reduce anxiety and promote calm, notes Johns Hopkins Medicine.

Moreover, a 2018 study found that running had a greater impact on mood and energy levels than meditation, deep breathing, guided imagery, or progressive relaxation.

2. Walking

Walking is a great way to boost self-esteem, because it gives you time to clear your mind and reflect on your day, Dr. Estevez says.

For added perks, take your walk outdoors: A 2016 study found that people who spend more time in green spaces enjoy healthier blood pressure and better moods compared with their cooped-up counterparts.

3. Yoga

Yoga is an excellent option for elevating your mood.

“Yoga helps connect body and mind, calming the nervous system and releasing any emotional tension that may be stored in our bodies,” Dr. Estevez says.

Plus, research shows that performing open, expansive yoga postures increases energy and self-esteem.

And the best part? These positive effects were seen after only two minutes of practice.

4. Dancing

Research reveals that dance can decrease anxiety and boost self-esteem and psychological well-being.

So whether you groove to the rhythm in your living room or bust a move in a hip-hop class, dancing is a great way to blow off steam and reconnect with yourself.

5. Group fitness

“Some of the best forms of exercise to boost self-esteem are activities that involve movement and interaction with others,” Dr. Estevez says.

Think: group fitness and dance classes, running clubs, or team sports.

“These types of activities provide an opportunity to learn something new while also developing relationships with like-minded people,” Dr. Estevez says.

6. Strength training

Research shows that physical strength and mental strength go hand-in-hand.

A 2015 study comparing the psychological effects of aerobic exercise and resistance training found that obese adolescents who lifted weights for four weeks experienced significantly greater self-esteem than non-exercising or aerobic training-only peers.

You’ve taken your pre-workout supplements, picked out your playlist, and you’re know you’re about to crush your training plan… only you get ready to start, and every machine and set of free weightsat the gym  is taken. Now what do you do? You could wait around for things to open up, but who knows how long that could take. Or you could ask someone if you can do a work-in workout with them.

For the unfamiliar, a work-in workout is when you share weights or machines with another person in the gym and while they are doing their sets you rest, and vice versa. “Typically, when we talk about working in, it will be on the strength floor with selectorized machines—where you put a pin in a weight stack—plate loaded machines with barbells, or dumbbells,” says Jana King, certified personal trainer, and president of Lifestyle Coordination studio in Los Angeles, California. “Because about one to three minutes of rest is typically needed between sets when strength training, it makes sense that two people can work on the same equipment by alternating their rest and work periods without either person being inconvenienced.”

How to ask someone if you can work in with them

When deciding on whether or not to work-in with someone using a machine or weights you’d like to use, King says it’s best to observe first. “Before approaching, watch the person do at least one set and wait until they start their rest to approach them,” she says.

When you do make the decision to ask someone if you can work-in, King suggests acknowledging the person first with an ice breaker before asking them how many sets they have left—a typical number of sets is anywhere from two to five, she says. If they only have one set left, you can wait for them to finish up, but don’t rush them. On the flip side, don’t feel rushed if you’re the person with one set left, but do be considerate to the person waiting. 

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If they have more than one set, King says there are a few things to consider before asking, “Do you mind if I work in with you?”  to make sure the workout works for you both. 

How to pick the right person to tag team with

There are two important things when picking the right work-in partner to make the most of your time. First is to gauge if you can use the same weight and/or how difficult it would be to load/unload plates in order for you to work in. The second is to check out the height of the other person, depending on the type of equipment you are using because you don’t want to have to move the height of the barbell in a squat rack up and down between each set, for example, becasue it’ll eat up time and make both your workouts less efficient. 

“If you are the person who has the first right to the barbell or machine, it is acceptable for you to deny a work-in in this scenario, but again, be considerate that someone is waiting and try to keep further use to five to 10 minutes at a maximum,” King says.

Proper etiquette for a work-in workout

Once you’ve found a person that will allow you to work-in with them (woo-hoo), the most important thing is to be a courteous partner. Remember the Golden Rule, and treat others how you want to be treated. “Between each set you are returning the equipment back to the original condition of the person who was there first,” says King, who adds that you should wipe down and disinfect the equipment after you’re finished before trading off.   

Sharing space and working in together allows everyone to keep moving forward toward their fitness goals as efficiently as possible. Just be sure that you’re approaching people who are roughly at your fitness level (and height) and being polite when you ask them in your can work in with them. “Working in isn’t difficult,” King says, “especially when done with respect.” 

Professional athletes and celebrities have a lot of perks that come with fame, but there can be a lot of pressure as well. Fitness celebrities and physique athletes can be overwhelmed with the stress that comes with living up to a standard of perfection 24 hours a day. That stress can be counterproductive and even unhealthy in some cases.

The co-hosts of Femme Flex Friday committed a recent episode on this topic. They referenced social media as one source of this stress because the athlete’s followers are watching what they do daily. This can even be a touchy subject to legends of bodybuilding, such as eight-time Ms. Olympia Lenda Murray.

“Lately I have been thinking about vlogging. So, I’m looking at all of the opportunities to put my image out there,” said Murray. “What I noticed about vloggers, especially on YouTube, is that they are really comfortable and at peace with themselves and not perfect…I don’t know if I can easily transition into that particular field because everything that we do is about looking perfect.”

Wendy Fortino mentioned that all the co-hosts know what life was like before social media, and they had evolved along with it. The difference between their presences before social media and now is the awareness that comes with being online.

“You don’t really have this idea of the world looking at you and what they think of you,” she shared. “So, for me, it’s been kind of stressful and I think subconsciously we all put some type of filter on ourselves.”

Whitney Jones is a three-time Ms. Fitness Olympia, but even she isn’t immune to putting on the best first impression possible. She feels the stress year-round, but especially when she’s preparing for competition.

“You know at 12 weeks out or eight weeks out that God forbid you post a workout video pre-pump. You have to have your shoulders round, quads are popping, booty’s round. You have to look good because you don’t start filming at the beginning of the workout.”

Jones does offer advice for people that feel that pressure to minimize the haters’ comments or focus too much on the best lighting – learn to ignore it or brush it off and focus on what is most important to you.

“You have to have thick skin,” she advised. She does acknowledge that is easier said than done, though.

“I think it can be impossible to be completely like ‘I don’t care.’”

This is a very important episode that can help present and future athletes that want to make the sport their career. Follow FFF by subscribing to the Olympia TV channel so you can see this and all episodes of FFF every Friday at 6 PM Eastern time.

It has eight times more vitamin C than an orange, twice the antioxidant power of acai berry, and around 17 times that of a pomegranate.

The humble Indian gooseberry, commonly known as amla, truly deserves its superfood status.

The translucent green fruit, which derives its name from the Sanskrit word ‘Amlaki’ meaning “nectar of life”, can protect us against countless ailments, be it the common cold, cancer, or infertility.

Ayurveda doctors claim that amla fruit can help balance the three doshas (Kapha/vista/pitta) in the body and eliminate the underlying cause of many diseases.

Amla (Indian Gooseberry) Nutritional Value

For adults, a recommended amount of daily amla consumption is 75-90 mg per day.

Nutritional value (100 g) of Amla

• Energy 58 kilo calories
• Fiber 3.4%
• Proteins 0.5%
• Fat 0.1%
• Carbohydrates 13.7 g
• Calcium 50 %
• Iron 1.2 mg
• Carotene 9 microgram
• Thiamine 0.03mg
• Riboflavin 0.01mg
• Nicene 0.2mg
• Vitamin 600mg

If you are not already convinced, read this long list of amla’s health benefits and you would know why you should indulge in this sour treat daily.

8 Promising Benefits of Amla (Indian Gooseberry)

1. It helps fight the common cold

The vitamin C in amla is absorbed more easily by the body compared to store-bought supplements.

Mix two teaspoons of amla powder with two teaspoons of honey and have it three to four times a day for instant relief when you have a cold or a cough or consume once daily for permanent protection.

2. Amla improves eyesight

Studies have shown that the carotene in amla improves vision. Daily consumption has also been linked to improvement in overall eye health as amla can reduce cataract problems, intraocular tension (the pressure you feel) as well as prevent reddening, itching, and watering of eyes. The Indian Gooseberry is also rich in Vitamin A that lowers the risk of age-related macular degeneration

3. It burns fat

This is the least talked-about yet most exciting benefit of amla. A protein present in amla helps prevent cravings. Amla also has a very low carbohydrate and fat content.

A single serving i.e. (150 g) of amla contains 66 calories, 1 gram protein, less than 1 g of fat and 15 g carbohydrates. Regular consumers say drinking a glass of amla juice before a meal fills them up and makes them eat less.

Nutritionists say amla boosts metabolism too, making one shed weight faster. Amla has high fibre content and acids like tannic which help relieve constipation and make you look less bloated.

4. Amla builds immunity

Amla’s antibacterial and astringent properties boost one’s immune system. A significant number of health problems including cancer are caused by oxidative damage –when body cells use oxygen,they leave behind harmful by-products called free radicals. Considering amla is a potent antioxidant agent, it can prevent this oxidation and help in protecting the cell.

5. Amla beautifies hair

Amla, like curry leaves, is a proven tonic for hair. It has plenty of essential fatty acids which penetrate deep into the follicles and slow down greying, prevents dandruff, and strengthens hair follicles.

This tangy fruit has high iron and carotene content, thus boosting hair growth. Amla also acts as a natural conditioner giving you soft shimmering locks. You could apply amla oil or mix amla powder into henna for a hair pack.

6. Amla improves skin

Amla is the best anti-ageing fruit. The Vitamin C and antioxidants present in amla reduces fine lines, wrinkles and offers radiant skin. Drinking amla juice with honey every morning can give you blemish-free, healthy and glowing skin.

7. Amla helps manage chronic conditions

Amla is loaded with chromium which aids in reducing bad cholesterol and also helps stimulate insulin production, thereby reducing the blood glucose level of diabetics.

Drinking amla juice early every morning or when one’s blood pressure is raised helps keep the blood pressure level under control, too.

8. It relieves pain

Be it arthritis-related joint aches or painful mouth ulcers, amla can provide relief owing to its anti-inflammatory properties.

Amla is used as an analgesic to treat wounds and research says that its extracts are useful in easing postoperative and neuropathic pain. For ulcers, you simply need to dilute amla juice in half a cup of water and gargle with it.

How to Use Amla (Indian Gooseberry)

Drinking the juice of fresh amla is the best way to reap the benefits of this fruit. Amla is easily available from December through April. However, if you can’t handle the sour shot, try these tasty options:

Dried:

Deseed and chop amla into small pieces. Mix with a little salt and leave to dry in sunlight for a few days. Once it is completely dehydrated, store in a dry jar for an ideal on-the-go snack.

Pickled:

Make a spicy amla achaar or a sweet murabba by soaking amla in sugary water.

Amla Healthy Recipes

1. Amla chutney

Ingredients:

• Amla 4
• Corainder leaves 2 tsp
• Green chilly 2
• A small piece of ginger piece
• Pinch of jeera
• Pinch of hing
• Rai (mustard) seeds ¼ tsp
• Salt to taste
• Oil, 1 tsp

Method

• Soak gooseberry in hot water for five minutes and peel skin. Remove seed.
• Add coriander leaves, green chilly, ginger, jeera, salt. Put in mixer and make a paste without water.
• Heat oil, add hing-rai. Temper the paste with this, and mix.

Nutritional content (100g serving)

• Carbohydrates 75.40%
• Protein 0.40%
• Fat 0

2. Amla Sabji

Ingredients:

• Amla ¼ kg
• Onion, finely-chopped 1
• Ginger-garlic paste 1 tsp
• Green chilli paste 2 tsp
• Rai seeds (mustard) ½ tsp
• A few curry leaves (kadipatta)
• Haldi (turmeric powder) ¼ tsp
• Red chilli powder 1 tsp
• Methi (fenugreek) powder 3 tsp
• Dhania (coriander) powder 1 tsp
• Jeera (cumin) powder ¼ tsp
• A pinch of hing
• Salt to taste
• Oil as per requirement

Method

1. Pressure cook amla with a cup of water in a pressure cooker for two whistles. Open the cooker after pressure subsides, remove amla seeds.
2. Heat oil in a frying pan. Add hing, rai and kadipatta and let it splutter.
3. Add ginger-garlic paste, green chilli paste, onion, and fry for a few minutes.
4. Add the dry masalas and stir on a medium flame.
5. Add amla, salt and stir well. When contents are dry, switch off stove.

Frequently Asked Questions (FAQs)

Climb your way to a healthier you!

We love the satisfaction we feel after a good full-body workout. Do you know the feeling? You’re drenched in sweat, and your heart is pounding, but you feel alive and full of accomplishment! Yeah, that one. It’s great, isn’t it? One of our favorite ways to bring about these endorphins is to hop on the stair stepper! But lackadaisically going through the motions isn’t going to get you there, which is why you need our best stair stepper workout!

What is a Stair Stepper? 

The stair stepper can also be referred to as the stair climber, the stepmill, or the Stairmaster (an actual brand.) It is a cardio machine that mimics climbing stairs. While there are several different versions of stair steppers, the one we are focusing on for this workout will be the substantial piece of gym equipment that resembles a mini flight of stairs.

The stair stepper basically works like a treadmill, but instead of a flat track, it’s a staircase! You can adjust the speed of the rotating steps to be faster or slower by increasing or decreasing the level. The steady motion at which the steps move creates a fabulous, heart-pumping workout. 

Tips on Using the Stair Climber

If you’ve never used a stair stepper before, there are a few things that you should know to ensure you get the best workout possible. 

First, holding on to the handles is fine, but you want to be careful not to depend on them too much. A common mistake people make is holding too much of their body weight in their hands instead of their legs. This will severely limit the benefits you get from the workout. Instead of gripping too tightly, let your hands rest gently on the handrails just enough to keep your balance. 

This brings us to tip number two. You always want to make sure that you’re maintaining a good posture. Not only will this prevent an achy neck and back, but it will also optimize your workout. Climbing the stairs with good posture will force you to push more weight through your legs and even challenge your core muscles! Keep your shoulders back, chest out, arms relaxed, and head and neck in a neutral position.

Our third tip is to always begin with a warm-up. Regardless of the type of cardio you’re doing, you should give your muscles a chance to warm up. This is particularly true on the stair climber. Warming up properly will prevent injury and allow you to get more out of your workout. 

Related: The Best 5-Minute Warm-Up to Do Before Any Workout 

When the stair stepper workout is finished, cooling down is just as important as warming up. The cool-down portion of your workout helps bring your breathing, heart rate, and blood pressure back to normal pre-exercise levels. It also reduces the build-up of lactic acid, so you will be less sore and able to get another workout in sooner!

Health Benefits of a Stair Stepper Workout

It might look like a big scary piece of gym equipment to beginners, but the stair stepper is actually very easy to use. It’s a piece of equipment worth getting to know because it has so many health benefits to offer!

Working out on a stair stepper boosts your heart rate. Not only is this fantastic for improving your cardiovascular health but also for burning calories and shedding excess fat. And because the stair climber keeps you moving at a steady pace, it’s a great tool for increasing endurance!

In addition to aiding in weight loss, the stair climber also targets and tones several different muscle groups. It’s a fantastic form of exercise for the entire lower body including the glutes, quadriceps, hamstrings, calves, hips, and even the abs!

Using a stair climber is more challenging than walking up the stairs or using a stationary aerobic step because it keeps us going at a steady pace. Oftentimes our minds convince our bodies that we need to take a break or stop when in reality our bodies are perfectly capable of a few more minutes. The stair stepper will push you to take a few more steps!

The stair stepper offers a fantastic low-impact workout that’s easier on the joints than jogging or running. It provides the best of both worlds– efficient results with less strain on your ankles and knees. While walking is less taxing on the joints, you’d have to walk a lot further to burn the same amount of calories that you would on the stair stepper. 

This leads us to our last point. Our stair climber workout will save you time! It’s quick but efficient in helping you reach your fitness goals. Get your workout in and get on with your day. 

Workouts to Help You Improve on the Stair Climber

We’ve already shared tips on how to optimize your time on the Stairmaster, but having some workouts on hand that can improve your performance will make your stair stepper workout even better!

Performing moves like squats, lunges, and deadlifts regularly will strengthen the muscles you use on the stair climber. It’s also a good idea to incorporate core and ​high-intensity interval training for the best results. Luckily, we have plenty of awesome workout routines for you to choose from. Here are some recommendations:

Best Booty Workout To Maximize Your Glutes – Target your gluteus maximus, gluteus medius, abductors, and more with this awesome butt-strengthening workout!

The Best Thigh Workout for Lean Legs – Toughen up those thighs for the stair climber with this challenging routine!

 Get Fit with the Lean Body HIIT Workout Challenge – This HIIT routine will whip your heart and body into shape!

High-Intensity Routine to Target Your Abs – Get your HIIT and core workout done at the same time with this combo workout.

20-Minute Core Strength Workout – It may surprise you how much you use your core on the stair stepper. This core strength workout will give you stronger abs to improve your posture and your fitness! 

Balancing Exercise and Rest Days

We highly recommend strength training your lower body, upper body, and abs at least once a week, in addition to performing high-intensity interval training and cardio. But rest is just as important as exercise! Be sure to give yourself at least 2 rest days each week! In order to accomplish this, we like to double up our cardio exercise with a strength training day. Here’s what that might look like:

Lower Body and Cardio – Day 1: Try a routine like this Killer Legs and Butt Workout and then perform our stair stepper challenge or any other SkinnyMs. cardio workout!

Upper Body – Day 2: We have plenty of arms, chest, back, and shoulder workouts to choose from! Check out this 7-Day Tone Your Upper Body Challenge. 

Rest – Day 3: Take a day off or perform our Full Body Yoga Flow for Beginners to limber up and recover! 

Abs and Cardio – Day 4: This is The Only Workout for Abs You’ll Ever Need however we have plenty more to choose from! When you’re finished hop back on the Stairmaster for another HIIT Workout. 

Upper Body – Day 5: It’s time to hit your upper body again! You can focus on one muscle group, like your back or shoulders, or do another full upper body routine. 

Lower Body and Cardio – Day 6: Hit your lower body again, or isolate those thighs or glutes. Then, it’s time for one more stair-stepper workout to round out the week!

Rest – Day 7: Take a day off! You’ve earned it! And if you’re feeling up to it, groove into another yoga flow like The Best Yoga Routine for Overall Flexibility! 

The Role of Nutrition in Reaching Your Fitness Goals

All of your training will be for naught if you don’t get your diet in order. You should always eat to support your health and fitness goals (well, most of the time anyway…) Don’t expect to lose weight or build muscle if you eat too much junk and not enough protein. If you’re not sure where to start, begin by following a few basic healthy eating tips:

1. Focus on whole foods. Fill your plant with fresh, unprocessed foods like fruits, vegetables, lean meats or plant-based proteins, whole grains, and more. 

2. Prioritize protein at every meal. Make sure each meal contains some form of protein. Eggs, meat, tofu, fish, protein powder, and more, are easy ways to add protein to your breakfast, lunch, and dinner. Don’t forget, you can get all the protein needed from a whole food plant based diet.

3. Drink plenty of water. Most people don’t drink enough water throughout the day, but doing so is great for weight loss and your health! Aim for at least eight 8-ounce glasses per day, but one gallon is even better! If plain water isn’t your favorite, add fresh fruit for extra flavor. 

4. Avoid drinking your calories. Try to avoid soda, juice, and alcohol as often as possible. These drinks may taste good, but they offer no nutritional value and can add hundreds of calories to your diet.

5. Prepare meals and snacks ahead of time. Staying prepared is the best way to be successful! Prepare your meals and snacks ahead of time so that when hunger strikes, you reach for the healthy option!

6. Cook at home. Preparing your meals and snacks at home will make it much easier to stick to your diet. Eating out at restaurants and grabbing fast food all the time is a surefire way to hold on to and gain excess weight. 

Getting your diet in order is actually easier than you think! The hardest part is turning healthy choices into habits. Once you become accustomed to making healthier decisions, your health and fitness journey will feel so much simpler. 

Related: 5 Tiny Changes That Will Help You Lose Weight and Keep it Off

Recipes to Support Your Workout

The best way to ensure you get a great workout is to properly fuel your body pre-workout! We have so many great recipes to choose from, but here are some of our favorites for extra energy!

The Stair Stepper Workout

This stair stepper workout is a HIIT-style routine. It will increase and decrease in intensity to boost calorie burn. You will start off with a slow pace and gradually work your way up to the high-intensity portions. This routine incorporates short sprints, slow climbs, and more! 

The chart below lays out the workout minute by minute. It covers the level, move (single step or double step), time, and the way you should be feeling throughout the workout. Here are a few things to keep in mind before you begin:

• The levels are a recommendation. That said, every person is different. If the recommended level is too difficult/easy for you, feel free to increase or decrease it. You want this stair stepper workout to challenge you, but safety should be your number one priority. 
• When the workout tells you to “skip a step” it means just that. Instead of climbing one step at a time, you will climb two, skipping one. This will challenge your legs and glutes.
• You will need to focus on controlling your breathing throughout the entire routine, especially during the “hard” levels. 
• As you get better at using the stepmill, feel free to increase the number of rounds in the workout. You can also add in some new move variations like side stepping and back kicks.

Begin by performing this workout 2 to 3 times per week. As you progress you can do it up to 5 times per week.

Frequently Asked Questions

Is the stair stepper a good workout?

The stair stepper is a fantastic workout! It can improve your cardiovascular health, help you burn fat, and tone the muscles in your legs, butt, and abs!

How many days per week/month should I spend on the stair stepper machine?

If you’re a beginner, you will want to start with 1 to 3 days per week. As your body becomes more conditioned, you can perform a stair stepper workout 5 days per week. Remember, rest days are important too!

You should be aiming for 75 minutes of high-intensity exercise or 150 minutes of moderate cardio exercise each week. You don’t have to only do this workout for cardio though! We have plenty of other cardio routines to choose from, like the best walk/run training plan for weight loss.

How long does it take to see results with this stair climber workout?

The rate at which you see results from the stair climber is dependent on how well you stick to a healthy eating plan. If you maintain a clean diet, you can expect to see results within a few weeks. 

How do I get better at using the stepmill?

Practice, practice, practice! The more you do something, the better you will get at it. But there are also supporting workouts you can perform to increase cardiovascular health and endurance, as well as lower body strength. We left some recommendations in one of the sections above!

What muscles does the stair stepper target?

The stair stepper works so many muscles! It will target your glutes (gluteus maximus and gluteus medius, specifically) as well as the thighs (quadriceps and hamstrings,) calves, and core muscles!

Is the stair stepper considered cardio exercise?

The stair stepper is considered cardio exercise. You can perform steady-state cardio or use it for an awesome HIIT workout.

Are there any risks I should know about?

Using the stair climber does come with some risks. There is a risk of falling off as with any other piece of cardio equipment. The best way to avoid this is to let your hands rest softly on top of the handrails. You will also want to limit your speed to what is right for you. The higher the level, the faster the stair climber will cycle. Finally, be careful not to overdo it. The Stairmaster is a serious cardio workout. Going too hard too fast can cause dizziness, lightheadedness, and fainting.

If you give our stair stepper workout a try, be sure to let us know what you thought of it!

Did you enjoy this workout? You might also like to try our Full Body Step Challenge or learn How to Build Your Own HIIT Workout!

Want to improve your overall fitness? Check out The Ultimate 7-Day Gym Plan for Beginners!

Need an energy boost before your workout? Try this Avocado Pear Smoothie.

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