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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 6-8 | 30s sprint | 90s recovery |
| Hypertrophy | 1 | 30-45 min steady | N/A |
| Endurance | 1 | 45-60 min steady | N/A |
| Fat Loss | 8-10 | 30s all-out | 60s easy |
Add Stair Climber to your workout. FitCommit tracks sets, reps, and calories burned.
V2 coming soon. Join 500+ users before launch.
6
cal/min light
9
cal/min moderate
13
cal/min vigorous
Every other step for deeper ROM
Lateral stepping for adductors
Alternate fast and moderate pace
For muscle growth, 3-4 sets of 8-12 reps works best. For strength, 4-5 sets of 3-5 reps with longer rest. Adjust based on your training experience and recovery.
Stair Climber is beginner-friendly and a great starting exercise. Start with light weight to learn the movement.
Stair Climber primarily targets the Quadriceps, Glutes. Secondary muscles include Calves, Hamstrings. This makes it effective for Cardio development.
Most people benefit from doing Stair Climber 2-3 times per week with at least 48 hours between sessions for recovery. Volume can be split across training days.
FitCommit calculates your exact macros from an AI body scan, tracks food with camera scanning, and helps you hit your training goals. Free 7-day trial.
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