Is Climbing Stairs Good For Weight Loss? Yes, Every Step Counts!

Rebekah Pais

Rebekah Pais
Mar 2023

2 min read
Is Climbing Stairs Good For Weight Loss

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Is Climbing Stairs Good for Weight Loss?

People often advise you, to use the stairs instead of the elevator, if you want to reduce weight. FYI. You’ve come to the right place if you’re wondering whether climbing stairs is a good workout for losing weight or if it has any other health advantages.

For weight loss, stair climbing can be a useful aerobic workout. It is a weight-bearing, high-intensity activity that can burn a substantial quantity of calories quickly. Also, it’s necessary to keep in mind that a calorie deficit plan is just as vital to weight loss as calorie burning. Hence, for best weight loss outcomes, combine stair climbing or any other activity with a balanced diet.

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Is Climbing Stairs Good For Weight Loss?

Oh yes!!

Due to its ability to increase cardiovascular fitness and help with calorie burning, stair climbing can be a useful exercise for weight loss. Your weight, age, and intensity of the activity, as well as other variables, will all affect how many calories you burn while climbing stairs. Regular exercise and a calorie deficit diet, which is when you burn more calories than you eat, are crucial for achieving significant weight loss. A mix of food and exercise can help you reach this goal.

Finding a regimen that you enjoy and can stick with over time is important. One such habit to stick to is climbing stairs for weight loss. This can sure be a fun element of your weight loss plan. You should also progressively increase the intensity and duration of your workouts. Keeping an eye on your nutrition and making sure your body is getting the nutrients it needs to sustain your workouts are also vital. Making wholesome meal selections and paying attention to portion quantities may be necessary for this.

A single step can result in a loss of 0.17 calories to 0.05 calories, respectively. At this rate, you will undoubtedly burn enough calories to start losing weight if you climb stairs for at least 30 minutes each day. A typical flight of stairs has around 20 steps, thus climbing them up and down uses 15 calories. So, you must climb 33.33 flights of steps or descend 100 flights of stairs in order to burn 500 calories every day.

Benefits Of Climbing Stairs For Your Body

It is a terrific exercise that strengthens your thighs and core while also enhancing your cardiovascular fitness. Here are a few advantages that you just can’t miss.

1. It Helps With Weight Loss

An hour of stair climbing is a very demanding kind of exercise with significant cardio advantages. A single step can result in a loss of 0.17 calories to 0.05 calories, respectively. At this rate, you will undoubtedly burn enough calories to start losing weight if you climb stairs for at least 30 minutes each day. It’s vital to remember that stair climbing burns calories more quickly than other exercises like walking or running.

2. Enhances Core Muscle Strength

One advantage of stair climbing is that it strengthens your abdominal muscles. The likelihood of having an injury decreases significantly when your core muscles are stronger. Also, it lowers your risk of developing lower back pain by enhancing your posture.

3. Strong Quadriceps, Hamstrings, Glutes, And Calves

You use the muscles in your calves when you run, stroll, and jump. When you stand, you use these muscles to keep your equilibrium. The fact that these muscles need to tighten up when you take a step makes climbing stairs advantageous. Your calves get a great workout as you continue this action.

4. Enhances Heart Health

Climbing stairs can enhance blood circulation and raise levels of high-density lipoprotein (HDL), or good cholesterol, in the body. As a result, the study suggests taking the stairs as an excellent strategy to maintain heart health and prevent heart illnesses.

5. It Increases Endurance

Climbing stairs can enhance balance, endurance, and neuromuscular and cardiorespiratory performance in the body. This exercise not only improves general fitness but also lessens the chance of falling and strains other daily duties.

Is Climbing Stairs Good For Weight Loss And Belly Fat?

While trying to lose fat, one of the body parts that presents the biggest challenges is the waist. In comparison to other body parts, it demands twice as much effort. Those who put it on easily and struggle to take it off might relate to the suffering. Don’t worry if you struggle with abdominal fat too but lack the time to go to the gym. Climbing stairs is a simple way to get rid of those annoying tires around your waist. Along with a few foods to eat and avoid for belly fat, let us check how climbing needs to be done right. How do you do it? Let us explain it to you.

Is Climbing Stairs Good For Weight Loss

How Many Stairs To Climb To Lose Weight?

How many calories you consume, how much exercise you get each day, and your lifestyle all affect how many calories you need to burn. Those who eat fewer calories may use them all up in their daily activities and not require as many calories to be burned. Including aerobic exercises in your regimen may be even more crucial for those who consume more calories and have sedentary lifestyles.

Climbing stairs are said to burn 0.75 and 0.25 calories, respectively, calories. A typical flight of stairs has around 20 steps, thus climbing them up and down uses 15 calories. So, you must climb 33.33 flights of steps or descend 100 flights of stairs in order to burn 500 calories every day.

Yet taking so many stairs up or down is also not advised because it could be bad for your knees. Combining different exercises, such as brisk walking, running, stair climbing, and jogging can assist burn the appropriate number of calories and promote weight loss.

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Wrapping It Up

So, to answer, “Is Climbing Stairs Good For Weight Loss?”. The answer is a strong YES! Compared to HIIT or jump training, stair climbing is a simple, low-impact cardiovascular exercise that helps you burn two to three times as many calories as walking. It is a fantastic full-body workout that enhances cardiorespiratory health, tones and strengthens muscles, helps you lose weight more quickly, and makes you happier by generating endorphins.

If you haven’t yet included climbing stairs in your training program, now is a wonderful time to start.

Frequently Asked Questions

Q. Is Climbing Stairs Good For Weight Loss?

Ans. Yes, it is very beneficial. You do work your glutes, hips, thighs, and abdominal muscles when you run up the stairs. It strengthens your core and improves your fitness, giving you a powerful full-body aerobic workout.

Q. Is Climbing Stairs Good For Weight Loss, Everyday?

Ans. You can run up and down the stairs every day, which will help you develop your endurance. Please don’t do it for longer than an hour though. Before incorporating it into your exercise regimen, talk to an expert coach today.

Q. How Many Stairs Should You Climb Each Day For Weight Loss?

Ans. You can lose weight by climbing at least 10 stairs for 20 to 30 minutes each day.

Q. How Much Belly Fat Can You Lose By Climbing Stairs?

Ans. Indeed, climbing stairs helps you lose weight and belly fat. You can up see a visible difference in your waist. To be precise, 2-3 inches loss.

Q. Is Climbing Stairs Good For Weight Loss And Better Than Squats?

Ans. They both are beneficial for you. Stair climbing strengthens the hip and leg muscles which are similar to squats. It improves your capacity for challenging exercises.

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Fun Fact

Instead of drinking just water while you jog, how about sipping on some fresh detox cucumber water? You’ll not only feel fresh and energized but also will feel all the toxins running out of your body with each step.

Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets really overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

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