You might be able to crush your workouts at the gym, run a 5K, or cycle through a spin class, but when it comes to climbing stairs, you find yourself gasping for air. Does this mean you’re out of shape? Definitely not.
According to certified personal trainer and Greatist expert Jordan Syatt, it’s perfectly normal to feel winded after a quick burst of activity like climbing stairs. “You just elevated your heart rate, and your body needs more oxygen,” says Syatt. Unless you’re incorporating stair workouts or using the StairMaster regularly, that short but intense exertion can leave you breathless.
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Why Stairs Are Tougher Than They Seem
Stair climbing isn’t just a simple walk; it’s a more complex movement. Syatt explains, “It uses more muscles than walking on flat ground.” Essentially, you’re performing lunges uphill, all while working against gravity. For many, this is a movement that can feel more challenging than typical fitness routines.
When You’re Already Working Hard
If you’re already training for something demanding like a marathon, it’s no surprise that stairs can leave you winded. Jason Fitzgerald, certified track and field coach, points out, “Running up stairs combines aerobic and strength training.” Even the fittest athletes can find themselves short of breath after just a few flights.
How to Improve Your Stamina
The good news? It gets easier with practice. “Just like any exercise, you’ll get better at it over time,” says Fitzgerald. To prepare your body for climbing stairs, Syatt recommends adding lower-body strength exercises like lunges, split squats, and reverse lunges to your workouts.
Start with bodyweight exercises and gradually increase the resistance by adding weights, such as 15 to 40 pounds. This will better condition your body for the demanding motion of stair climbing.
Next time you feel winded on the stairs, remember, it’s completely normal. Keep practicing, and you’ll feel stronger with each step.
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The Bottom Line: Consistency Is Key
While it may seem frustrating to get out of breath on the stairs, the reality is that it’s a normal part of fitness, even for those who are in great shape. The key to improvement lies in consistent training. Incorporating strength exercises that focus on the muscles used in climbing stairs, along with gradually building your endurance, will lead to better performance over time.
