StairMaster vs Rowing Machine for Weight Loss: High-Intensity Comparison

Both StairMaster and rowing machine are elite calorie burners. StairMaster burns approximately 700-840 kcal/hour at moderate-to-fast intensity, while rowing burns 490-840 kcal/hour depending on power output. StairMaster targets glutes; rowing provides true full-body conditioning.

This is a comparison of two powerhouse cardio machines. Both can burn exceptional calories—but they offer very different training experiences and benefits.

Calculate your results with our StairMaster Weight Loss Calculator or Rowing Machine Weight Loss Calculator.

Calorie Burn Comparison (70 kg / 154 lbs)

Activity	MET Value	Calories/Hour
Rowing light (50 watts)	5.0	350 kcal
StairMaster slow	8.0	560 kcal
Rowing moderate (100 watts)	7.0	490 kcal
StairMaster moderate	10.0	700 kcal
Rowing vigorous (150 watts)	9.5	665 kcal
StairMaster fast	12.0+	840+ kcal
Rowing intense (200+ watts)	12.0+	840+ kcal

At moderate intensity, StairMaster has an edge. At maximum intensity, they're essentially equal.

Muscle Engagement Comparison

Muscle Group	StairMaster	Rowing
Quadriceps	●●●●●	●●●●●
Hamstrings	●●●●●	●●●●●
Glutes	●●●●●	●●●●●
Calves	●●●●	●●●
Core	●●●●	●●●●●
Upper back	○	●●●●●
Lats	○	●●●●●
Shoulders	○	●●●●
Biceps	○	●●●●
Forearms/grip	○	●●●●

Key difference: Rowing works 86% of body muscles; StairMaster is purely lower body (but exceptional for glutes).

Why StairMaster Burns More at Moderate Intensity

Continuous Vertical Climbing

Every step lifts your body weight against gravity. This constant vertical work demands significant energy.

No Rest Phase

StairMaster provides no momentum or rest—you're constantly working against gravity.

Large Muscle Focus

StairMaster maximally recruits your largest muscles (glutes, quads, hamstrings) for every step.

Why Rowing Can Match StairMaster

Power-Based Movement

Rowing involves explosive leg drive combined with forceful pulling. At high intensity, this matches StairMaster output.

Full-Body Demand

Working more muscles simultaneously requires more total energy, especially at vigorous effort.

Strength-Cardio Hybrid

Rowing functions as resistance training and cardio, increasing metabolic demand.

Impact Comparison

Factor	StairMaster	Rowing
Impact level	Low	Zero
Knee stress	Low-moderate	Low
Lower back stress	Low	Low-moderate
Hip stress	Low-moderate	Low
Overall joint-friendliness	Good	Excellent

Both are joint-friendly options, with rowing having a slight edge due to zero-impact motion.

Advantages of StairMaster

Superior Glute Development

• Best machine for glutes
• Shapes and lifts
• Strong posterior chain
• Aesthetic results

Higher Moderate-Intensity Burn

• Burns more at typical gym pace
• Efficient for standard workouts
• Consistent calorie output

Simpler Movement

• Intuitive stepping motion
• Less technique required
• Quicker to start
• Lower learning curve

Functional Transfer

• Real stair climbing ability
• Hiking preparation
• Daily life application

Advantages of Rowing

True Full-Body Workout

• 86% of muscles engaged
• Upper body strength
• Core development
• Balanced fitness

Maximum Intensity Potential

• Can reach extremely high outputs
• 200+ watt sessions burn exceptional calories
• Athletic power development

Zero Impact

• Absolutely no joint stress
• Safer for all weights
• Sustainable long-term
• Recovery-friendly

Skill Development

• Teaches efficient movement
• Real rowing transfer
• Technical mastery
• Athletic coordination

Superior Core Training

• Exceptional midsection work
• Improves posture
• Strong abs and back
• Functional strength

Weight Loss Effectiveness

Weekly Comparison (5 sessions)

Machine	Duration	Weekly Calories	Fat Loss/Week
StairMaster	25 min	1,458 kcal	~0.19 kg
Rowing	35 min	1,429 kcal	~0.19 kg
StairMaster	35 min	2,042 kcal	~0.27 kg
Rowing	45 min	1,838 kcal	~0.24 kg
Rowing vigorous	45 min	2,494 kcal	~0.32 kg

StairMaster often wins at typical gym intensity; rowing wins at high-power output.

Body Composition

Beyond calories:

• StairMaster: Superior glute/leg shaping
• Rowing: Full-body muscle development, upper body toning

Choosing Based on Goals

Choose StairMaster If You:

• Want maximum glute development
• Prefer simpler movement
• Focus on lower body aesthetics
• Are preparing for hiking/climbing
• Want shorter, intense sessions

Choose Rowing If You:

• Want true full-body conditioning
• Need upper body development
• Have zero-impact requirement
• Want strength alongside cardio
• Enjoy technical training

Training Strategies

StairMaster for Weight Loss

Steady Climb (30 min, ~350 kcal):

• Level 6-8 sustained
• No handrail grip
• Focus on glute engagement

Interval Climbing (25 min, ~350 kcal):

• 5 min warm-up
• 1 min max / 1 min slow × 8
• 5 min cool-down

Rowing for Weight Loss

Steady State (40 min, ~430 kcal):

• 22-26 strokes per minute
• Consistent power output
• Focus on technique

Interval Training (30 min, ~400 kcal):

• 5 min warm-up
• 500m hard / 1 min easy × 6
• 5 min cool-down

Power Pieces (35 min, ~480 kcal):

• 5 min warm-up
• 1000m max effort
• 3 min rest
• Repeat 3 times
• 5 min cool-down

Proper Technique

StairMaster Form

Do:

• Stand upright
• Light fingertip touch on rails only
• Full steps
• Engage glutes consciously

Don't:

• Lean on handrails (reduces burn 20-30%)
• Hunch forward
• Take tiny steps
• Lock knees

Rowing Technique

Correct Sequence:

1. Catch: Shins vertical, arms extended
2. Drive: Legs → lean back → pull arms
3. Finish: Legs straight, hands to ribs
4. Recovery: Arms away → body forward → bend knees

Common Mistakes:

• Arms before legs (legs first!)
• Hunched back
• Too fast stroke rate
• Damper too high (use 3-5)

Combining Both Machines

Weekly Plan:

• Monday: StairMaster 25 min (intervals)
• Tuesday: Row 40 min (steady)
• Wednesday: Rest/strength
• Thursday: Row 30 min (intervals)
• Friday: StairMaster 30 min (steady)
• Saturday: Long row (50+ min)
• Sunday: Active recovery

Benefits:

• StairMaster for glute focus
• Rowing for full-body and core
• Variety prevents plateaus
• Complete fitness development

Session Duration Reality

Machine	Typical Sustainable Duration	Why
StairMaster	20-35 min	Intense, focused muscle fatigue
Rowing	30-60 min	Distributed muscle work

StairMaster's focused lower-body intensity often limits session length. Rowing's full-body distribution allows longer sessions.

Equipment Considerations

StairMaster

• Gym membership: $20-$100/month
• Home machine: $2,000-$6,000+
• Significant space requirement
• Limited home options

Rowing Machine

• Gym membership: $20-$100/month
• Home machine: $300-$3,000
• Concept2 (best): ~$900-$1,300
• Foldable options available
• Low maintenance

Rowing machines are more practical for home gyms.

Calculate Your Personal Results

Your calorie burn depends on weight, intensity, and technique. Get personalized projections:

• StairMaster Weight Loss Calculator - Plan StairMaster weight loss
• Rowing Machine Weight Loss Calculator - Calculate rowing results

Both calculators include BMR/TDEE, weekly projections, and goal timeline.

The Verdict

StairMaster wins for glute development and higher moderate-intensity calorie burn.

Rowing wins for full-body conditioning and maximum high-intensity potential.

For weight loss:

• Both burn exceptional calories
• StairMaster is more focused (lower body)
• Rowing is more complete (full body)
• Either produces excellent results

Choose based on:

1. Glute priority → StairMaster
2. Upper body needs → Rowing
3. Zero impact requirement → Rowing
4. Simpler movement → StairMaster
5. Home gym potential → Rowing

Many fitness enthusiasts rotate between both: StairMaster for leg-focused days, rowing for full-body conditioning. This approach maximizes benefits and prevents adaptation plateaus.

Both machines are among the best for weight loss—your consistency and effort level matter more than which one you choose.