Stair-Climbing vs. Machine-Based Resistance

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As we age, maintaining muscle power (Pmax) and functional capacity becomes crucial for preserving independence and quality of life. For older adults, exercise is one of the most effective ways to combat age-related muscle loss. While traditional machine-based resistance training (RT) has been shown to reduce this loss, a recent study has explored the potential of stair-climbing (STAIR) as an alternative weight-bearing exercise. The study, conducted by Van Roie et al. (2025), compared stair-climbing with machine-based resistance exercise to assess which was more effective for improving muscle power among older adults. The results provide important insights for older adults looking for practical and accessible ways to stay active.

The Study Overview

The study by Van Roie and colleagues involved 46 older adults (30 men, 16 women) with an average age of 70.9 years. Participants were randomly assigned to either a machine-based resistance training (RT) group or a stair-climbing (STAIR) group. Both groups participated in supervised sessions twice a week for 12 weeks. For the first 4 weeks, both exercise regimens focused on hypertrophy, using moderate loads and controlled movements. In the remaining 8 weeks, the intensity was increased, with the goal of improving muscle power.

The researchers measured leg-extensor muscle power (Pmax) and functional capacity (e.g., stair ascent, fast walking, sit-to-stand) both before and after the 12-week intervention. The results indicated that both forms of exercise led to improvements in muscle power, but stair-climbing showed an additional benefit in improving stair ascent performance – a key functional movement for daily life.

Key Findings

1. Muscle Power Gains: Both stair-climbing and machine-based resistance training led to significant increases in muscle power. The RT group saw a 19.5% increase, while the STAIR group experienced a 13.7% increase. Although the difference was not statistically significant, the results suggest that stair-climbing may be a viable alternative to traditional resistance training for improving muscle power in older adults.
2. Stair Performance: One of the standout findings of the study was that stair-climbing resulted in greater improvements in stair ascent performance compared to machine-based resistance training. This is an important functional movement, as climbing stairs is an everyday activity that requires both strength and power. The STAIR group demonstrated more significant gains in stair-climbing ability (with effect sizes ranging from 0.45 to 0.61), highlighting its potential benefits for improving daily functional capacity.
3. Functional Capacity: In terms of other functional measures, such as 10-meter fast walking, sit-to-stand performance and countermovement jumps, both stair-climbing and resistance training showed similar results. This suggests that both forms of exercise can contribute to overall physical fitness, but stair-climbing has the edge in terms of improving specific functional tasks like stair climbing not associated with exercise.

Practical Implications for Older Adults

One of the key takeaways from this study is that stair-climbing could be a highly accessible, effective form of exercise for older adults. Unlike machine-based resistance training, which requires access to a gym or specialized equipment, stair-climbing can be done at home or out in the community with minimal investment. For older adults who may have mobility concerns or limited access to fitness facilities, stair-climbing offers an affordable, weight-bearing exercise option that promotes muscle power and functional independence.

Conclusion

While both stair-climbing and machine-based resistance training can improve muscle power and functional capacity in older adults, stair-climbing offers additional benefits for enhancing stair-climbing performance, which is a key aspect of daily life. For older adults seeking a simple, effective exercise regimen, stair-climbing may be a practical and beneficial alternative to traditional resistance training.

One critique of the study noted that a 12-week study may not be long enough to judge whether or not participants might plateau at some point, however, incorporating stair-climbing into a well-rounded exercise routine could be a game-changer. The next time you go to Positano, Italy, you’ll be well ahead of your travel companions climbing all the stairs!

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