The stairmaster: master bootybuilder or stairway to nowhere?

Once every couple of weeks we find ourselves in the same situation: someone walks into StrongHer excited to start their fitness journey, they absolutely love the vibes, and just when they are about to join us, the following question comes up: “Do you have a stairmaster?”

Our answer? Nope, not happening! 

It’s a controversial opinion, we know. But hear us out: the stairmaster isn’t “the best form of cardio” OR “a glute builder”. Let’s take it back to where this stairmaster craze started so you can see where we’re coming from!

The stairmaster is a bit of a TikTok star. You’ve probably come across influencers swearing by a 25-7-2 or a 12-3-30 method they discovered, showcasing their booties and abs and giving all the credit to the stairmaster. Or, our absolute fave, the stairmaster with a kickback (for a bigger booty, of course)! While there’s absolutely nothing wrong with these (the former, for example,is just a type of interval training - definitely not invented by said influencer), we DO have a problem with the stairmaster being branded as ‘the best cardio’ or ‘a glute builder’. Why? Because it’s simply not true. 

There’s no best form of cardio, there’s no one-size-fits-all. The best form of cardio is a cardio activity that you really enjoy that aligns with your goals. Running, swimming, rowing, HIIT, playing fetch with your dog, ice skating because ‘tis the season… that’s up to you to decide. If you decide you genuinely enjoy the stairmaster - carry on going! But do not let yourself be forced into a type of cardio workout you dislike just because of the false promise of big glutes!


Now, onto our biggest pet peeve - the stairmaster being a great booty builder. As we just mentioned, the stairmaster is just a moving staircase you climb → it’s all about aerobics/endurance and getting your heart rate up → it’s a type of cardio. On the other hand, to grow your glutes you need to eat more and progressively overload with weight training. See the disconnect? Don’t believe all the people walking on a stairmaster with big old booties saying that’s how they grew their glutes - as it’s simply not true. And if you want to know how to really grow your glutes - check out our Glute Guide!

And finally, let’s call it what it is - a glorified staircase. You probably do a lot of stairmaster-like exercises without even realizing it - think about all the stairs you need to climb on the daily, or rushing up the tube elevator! In the gym, once again, you don’t need a stairmaster - you could just grab a box and step up and down. Or go up and down real stairs. No fancy equipment needed for a fab workout - your bank account and body will thank you later!