The Rock adapted his training to order squats at the end of his leg workouts.

Last updated on June 13th, 2024

Dwayne “The Rock” Johnson is preparing for his role portraying MMA legend Mark Kerr in the upcoming film The Smashing Machine. Amidst managing his business ventures and rigorous workout routines, The Rock recently revealed a new method for leg training that he finds beneficial at age 52. 

On June 10, 2024, in an Instagram post, Johnson shared how he tailored training to navigate around his past injuries. Check it out below: 

[Related: Jake Gyllenhaal’s “Roadhouse” Workout, Critiqued by Strength Coach Zack Telander]

Johnson’s New Approach to Leg Day

Johnson revealed he has endured four knee surgeries, along with tears in his Achilles, quad, and adductor. Moreover, the superstar has faced two lower back disc ruptures and a torn abdominal wall.

These numerous injuries necessitate customizing Johnson’s training regimen to prevent further harm, particularly during lower-body exercises. Here’s how he’s adapted his leg training:

Exercise Order

“Over the years and dealing with injuries, I’ve found it’s much more effective and optimal for me to do my squats at the end of my leg workout when my legs are on fire and full of blood and lactic acid,” Johnson wrote on Instagram.

Training legs after a thorough warm-up enhances the delivery of oxygen and nutrients to the muscles, fostering greater muscle development. Moreover, the accumulation of lactic acid can further boost energy for training, growth, and recovery processes, as it is converted into glucose through gluconeogenesis by the liver and kidneys. (1) 

Exercise Choices

One of Johnson’s key exercises is the heel-elevated squat, which adjusts for ankle mobility and increases range of motion. This squat variation places greater emphasis on the quadriceps and minimizes stress on the lower back—a significant benefit for Johnson, who has suffered from two disc ruptures. Heel-elevated squats also place less strain on the knees, where Johnson has previously incurred injuries.

Training Method

Johnson performs four sets of heel-elevated squats, comprising 15 reps per set. Research supports more volume for muscle hypertrophy. (2) He selects lighter weights, again prioritizing less stress on his joints.

I can go higher volume with less heavy weight on my back – and get greater gains with much less joint pain.

Johnson performs controlled repetitions with a brief pause at the nadir of each movement. The intentional pause eliminates momentum (i.e., he doesn’t bounce out of the squat).

Equipment

Johnson performs his heel-elevated squats in a squat rack so the barbell can be re-racked or dumped quickly and safely if necessary. Johnson wears knee sleeves and a weightlifting belt.

Johnson trains with a safety squat bar for ergonomic comfort when bearing loads. Its unique cambered structure is engineered to engage the upper back, core, and legs while relieving pressure from the lower back. Johnson squats on a 30-degree squat wedge for deeper squats that bias quads while promoting an upright posture and less knee strain.

References

1. Brooks G. A. (2018). The Science and Translation of Lactate Shuttle Theory. Cell metabolism, 27(4), 757–785. https://doi.org/10.1016/j.cmet.2018.03.008 
2. Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764

Featured image: @therock on Instagram

Bumstead downed 60 grams of whey protein powder after the training session.

Last updated on June 13th, 2024

The reigning five-time Classic Physique Olympia champion, Chris Bumstead, has a vice-like grip on the division. He refuses to rest on his laurels and is continually improving his physique. 

On June 8, 2024, Bumstead published a video on his YouTube channel sharing his chest and triceps workout, wherein he adopts tempo training to maximize hypertrophy. A review published in the Sports Medicine journal found that a combination of slower eccentrics and faster concentrics is the most favorable for hypertrophy. (1)

Chris Bumstead’s Chest & Triceps Workout

Here is an overview of the workout:

Check out the video below:

[Related: A Guide to the Best Pre-Workouts]

Incline Dumbbell Press

Bumstead employs a 3:1:1:0 rep tempo: a controlled three-second eccentric, followed by a brief pause in the fully stretched position, a one-second concentric, no pause at the top.

This deliberate tempo amplifies the time under tension (TUT), maximizing muscle stimulation for enhanced strength and hypertrophy gains. Research has found that explosive concentric repetitions enhance fast-twitch muscle fiber recruitment, applying greater hypertrophy potential. (2)(3)

Machine Chest Press

Bumstead retracted and depressed the scapula with a proud chest throughout the range of motion. He controlled the weight on the way down, avoiding bouncing or resting throughout the movement.

On the final set, Bumstead employed rest-pauses; 15-second rest intervals. This training volume and intensity can elevate muscle protein synthesis.

Giant Set — Barbell Skullcrushers, Dips & French Press

Bumstead flared his elbows during barbell skull crushers to bias the long and medial triceps heads. He maintains an upright torso to limit chest recruitment during machine dips. Bumstead used a rope attachment on the cable French press and spread his hands during concentrics to further activate the triceps.

Overhead Triceps Extensions

Bumstead concludes his workout with single-arm overhead triceps extensions. Pinning the pulley at head height, he grabbed the rope attachment with a neutral grip. Adopting a staggered stance for stability, he maintained his upper arm parallel to the floor.

The Canadian bodybuilder prioritized a full range of motion for a deep stretch at the bottom and a sharp contraction at the top. 

Bumstead will next compete at the 2024 Olympia (Oct. 10-13) in Las Vegas, NV, where he will vie for his sixth consecutive Classic Physique Olympia title. 

References

1. Wilk, M., Zajac, A., & Tufano, J. J. (2021). The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports medicine (Auckland, N.Z.), 51(8), 1629–1650. https://doi.org/10.1007/s40279-021-01465-2
2. Burd NA, Andrews RJ, West DW, et al. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012;590(2):351-362. doi:10.1113/jphysiol.2011.221200
3. Nardone A, Romanò C, Schieppati M. Selective recruitment of high-threshold human motor units during voluntary isotonic lengthening of active muscles. J Physiol. 1989;409:451-471. doi:10.1113/jphysiol.1989.sp017507

Featured image: @cbum on Instagram

The equipped world record holder pulls raw for the first time in years.

Last updated on June 13th, 2024

If one were to look at the all-time multi-ply equipped powerlifting records, one would see Andy Bolton of Great Britain, who holds the all-time world record deadlift in the 140KG and +140KG classes. In 2002, he pulled 420 kilograms in the 140KG class. In 2009, he pulled 457.5 kilograms in the +140KG class. Both records stand to this day.

According to Open Powerlifting, Bolton has not competed in a sanctioned raw powerlifting meet since the BPF Spartan Summer Bash in 2021. In this deadlift-only contest, he won gold with a 325-kilogram pull.

On June 12, 2024, Bolton displayed a return to those raw lifting roots. He shared a video on his Instagram page wherein he locked out a raw 320-kilogram double on a stiff bar in training. Check it out below:

Surrounded by training partners, Bolton stepped onto the lifting platform wearing a lifting belt. Lifting in socks, he set his conventional stance with his shins touching the stiff bar and took it in a mixed grip.

After a quick up-and-down hip check, he accelerated through the first rep without delay. He ascended to lockout without any visual hiccups before returning the bar to the platform and hitting a second rep. The second rep appeared faster and smoother than the first.

If the lifts themselves weren’t a show of confidence from the Masters competitor, his Instagram caption certainly was:

Biggest raw pull in many years and feeling ready for comp in few weeks. With a deadlift bar on comp day anything can happen.

Bolton’s implication is likely correct, as lifters can typically lift more with a standard deadlift barbell than with a stiff bar. The former offers a bit of give during the ascent.

Bolton’s most recent sanctioned meet was the 2023 British Powerlifting Union (BPU) Powerlifting Games and THE BOMB SQUAD in September 2023, a deadlift-only contest. He lifted in the single-ply equipped 125KG class and stood atop the podium with a 350-kilogram pull.

If Bolton can pull as cleanly on competition day as he is in training, he will likely add another gold medal to his long and illustrious powerlifting resume.

Featured image: @andybolton1003 on Instagram

Treadmills have come a long way since their origin, boasting electronic components, software, user interfaces, memory, connectivity, and programs to offer the best user experience. All of these features make them complex systems that have the potential to go haywire every once in a while. Software glitches, electrical issues, calibration problems, overheating protection, and firmware updates can all spur the need for a reset in tech-heavy fitness equipment. 

If this is news to you (or if you’re a new treadmill owner), you might be wondering how to reset a treadmill. Reset procedures vary by make and model, so we’ve compiled a list of the reset procedures for some of the best treadmills on the market. We’ve also included some troubleshooting tips to get your equipment — and you — back up and running.

How to Perform a Factory Reset on a Treadmill

As BarBend expert reviewer Amanda Capritto notes, “Treadmills are generally tech-heavy, complex machines,” and like all technology, sometimes a reset is needed.

In most treadmill models, performing a factory reset isn’t too complicated. That said, you’ll want to make a treadmill reset your last option. Hard resets restore your treadmill back to factory settings and wipe out any data you have stored, so if you’ve got a lot of personal preferences set or like to track the stats of your running workouts, you’ll want to only use this option when necessary.

If you’re new to treadmill ownership, maybe you’re wondering why a treadmill would need a factory reset. Below are some common reasons your treadmill might need a reset:

• Resolving software issues
• Restoring default settings
• Preparing for sale or transfer
• Troubleshooting hardware issues
• Updating firmware
• Correcting calibration errors
• Clearing error codes

The best place to find complete instructions to reset your treadmill can be found on the manufacturer’s website or in your user manual. If the user manual is nowhere to be found or you’re a sucker for convenience, read on for a list of reset procedures for the top treadmills on the market. 

Bowflex

• Bowflex models 10, 22, 25, and 56: During an error, unplug your fitness equipment, wait five minutes, and then plug it back in. Bowflex advises users to consult a professional technician before performing a factory reset.
• BXT models: Hold down the “PAUSE/STOP” button and the decrease button together for three seconds while in the Power-Up Mode to access the Machine Settings Mode. Once there, press the RIGHT button until you see the “RESET CONSOLE NO” prompt. Then push the Increase/Decrease buttons to select the “RESET CONSOLE YES” option, and push Enter. Turn the machine off when the console shows the “POWER CYCLE NOW” prompt.

[Related: Best Treadmills with Screens]

Cybex

• Locate the power switch at the front of the treadmill. Turn the power on, which will place the treadmill in dormant mode. 
• Press “Clear 750” on the keypad to enter into setup mode. From the setup mode, you can choose the option to reset. If your model doesn’t give you this option, contact customer service.

Free Motion

Free Motion has a variety of models but many of them use the same reset procedure. For the popular Freemotion 890, you’ll want to follow these steps to access the “Maintenance Mode.”

• With the key inserted, navigate to the settings menu.
• Select the maintenance mode.
• Choose your option (i.e. update firmware).

Horizon Fitness

For the Horizon T101, T202, and T203 treadmills, perform the steps below. 

• Hold the incline (+) button and the speed (–) button and hold for 5-7 seconds to access the engineering mode. 
• Press the speed (+,-) buttons to navigate to ENG3 and press enter.
• Press incline (+) and speed (-) to enter the ENG8 screen.
• Press enter until you reach P3 and then press the start button. (On older models, it could be P2.)

If you have a different model, you can check out this video created by Horizon to walk users through the process or contact customer service.

Life Fitness

Life Fitness, one of the industry’s premier treadmill brands, has an expansive collection of models with no “standard process” for completing a factory reset. As of June 1, 2024, Life Fitness has created a central hub for all product knowledge, documents, and software called the Life Fitness Knowledge Base where you can access instructions for all models.

Matrix Fitness

For most newer Matrix models, follow the below steps to enter “Engineering Mode.”

• Press and hold the Incline Up and Speed Down buttons for five to 10 seconds.
• Once in Engineering Mode, use the arrow up or arrow down buttons to select your option.

NordicTrack

Many of the best NordicTrack treadmills are compatible with the below process, but not all, so first confirm that your firmware version begins with 7.1. If your NordicTrack treadmill has a USB or HDMI port, it’s not compatible.

• Grab a paperclip, turn your equipment off, and locate the reset hole on either the back of the console or on one of the sides. 
• Once you’ve inserted the paperclip, continue to press it down while a second person flips the power back on.
• You’ll know your efforts were successful if you see the iFIT logo and “system recovery: please wait…” in blue text.

Peloton

Peloton advises against doing a hard factory reset on the Peloton Tread, so stick with the soft reset or contact them directly for more information. Here are the steps from their manual. (1)

• Tap the time on the top right corner of the touchscreen and select “Settings” from the dropdown menu.
• Select “Device Settings” and proceed to “System.”
• Select “Factory Data Reset” and then “Reset Tablet.”
• Confirm the selection by selecting “Erase Everything.”

To learn more about this impressive, app-connected machine, read our Peloton Treadmill review.

Precor

If you own a Precor Precision Series and Energy Series home treadmill, you may want to consider contacting Precor customer support or consulting a qualified technician to assist in the reset process. For these models, you’ll need to follow specific instructions — which vary by model — for pressing and holding the reset button for certain lengths of time.

A circuit breaker reset can be performed while the treadmill is off by pushing the red reset button (near the power switch) and then turning it back on. You’ll know it was successful if you see the Precor logo when you turn it back on.

ProForm

Knowing how to reset a ProForm treadmill is relatively easy and requires a paperclip. The brand also recommends having a second person on hand. 

• Turn off the power button and locate the reset hole, which is usually on the right side but can also be on the back of the treadmill console depending on the model. 
• Stick the end of a paperclip in the pinhole and press down. While continuing to hold it down, flip the power back on. (Now we know why they suggested that second person.) 
• You should see the iFIT logo; the process could take up to 30 minutes. Try the process again or contact customer service if it’s been longer.

Sole Fitness

While recalibration and resetting aren’t necessarily the same, recalibrating may solve common problems with many of the best Sole treadmills. Below is the recalibration process for the Sole F63 model.

• After removing the safety key, press and hold the “Start” and “Fast” (speed up) buttons with one hand and replace the safety key with the other. Hold both buttons until “Factory settings” appears in the display, then press enter. 
• Set the display to show Metric or English (miles or kilometers) by pressing the up or down key then press enter. 
• Switch grade return to “On” (This brings the incline to zero when the treadmill is stopped.) Press start to begin calibration. Do not stand on the belt as the process is automatic and the speed will start up without warning.

Sunny Health and Fitness

Sunny Health and Fitness makes some of the best budget treadmills we’ve tested. A common issue that may need a reset is the incline motor. Below are the instructions from their website to reset the incline motor on a Sunny Treadmill. (2)

• Lean the treadmill on its side to remove the bottom motor cover screws.
• Remove the safety key from the top motor cover.
• Return the unit back to its normal position.
• Insert the safety key back into the unit and carefully place the cover to the side.
• Plug the power cord in and turn the Power Switch “ON”.
• Press the “Black” button for 5 seconds. (The incline motor will rise and lower as it resets itself.)
• Turn off the unit and remove the power cord before installing the cover.
• Reinstall the cover, return to the regular position, plug it in, and turn it on.

Xterra

For the Xtrerra TR150, here are the steps you’ll need to follow to perform a recalibration. (3) 

• After removing the safety key, press and hold down the “Program” key while replacing the safety key at the same time. (The treadmill’s console will enter into Calibration Mode and display “ENG.”)
• Press the “Start” key to move to the next item.
• While off the treadmill, press the “Start” key to begin the calibration. Use caution as the treadmill belt will move automatically as the machine calibrates.
• The treadmill console will return to the standby screen automatically after the calibration is complete. 

Learn more about this solid budget treadmill with our Xterra TR150 Treadmill review. 

Treadmill Troubleshooting Tips

While a treadmill reset can resolve certain issues, it’s best to use it as a last resort. A factory reset will do exactly what the name implies — restore the treadmill to its factory settings. Take note that it will wipe out all workouts, preferences, settings, performance stats, and any other data you’ve stored. 

If you’ve determined a reset is necessary, take note that it could be a temporary fix for underlying problems. Also, check to see if a factory reset affects the validity of your warranty.

Check the Owner’s Manual

Look to see if your specific problem has a solution listed in your owner’s manual. If you can’t find your owner’s manual, try looking at the manufacturer’s website, as most are listed online in PDF form.

The best high-end treadmills have comprehensive user manuals to help you through many common problems. Common problems like error codes, speed sensor issues, touchscreen malfunctions, and issues with connectivity and Wi-Fi can likely all be found in your manual with step-by-step guidance on potential fixes. 

Is the Power Cord Plugged In?

It might be a Homer Simpson “d’oh!” moment, but sometimes the issue is as simple as the power cord being unplugged from the electrical outlet, or in the case that you’re using a power strip or extension cord, it could be faulty or unplugged. It’s generally advised to plug your fitness equipment directly into a dedicated wall outlet with a 15-20 AMP circuit for safety, a steady stream of power, and to prevent tripping your circuit breaker.

Turn the Power Switch On and Off

Just like with a cell phone or computer, sometimes technology just needs a reboot. Turning the power switch on and off — referred to as a power cycle — can be an effective way to handle a variety of minor issues, like clearing temporary software glitches, reinitializing sensors, and improving overall performance.

Is the Safety Key Connected?

Safety keys are a vital component manufacturers include for user safety. If the safety key isn’t connected, the treadmill won’t start or operate for the user’s protection. (Although some models allow you to disable this feature.) Sometimes the key might appear in place but needs to be inserted a bit further. Check to make sure it’s fully inserted into the console.

If you’ve lost yours and are wondering where to get a replacement safety key, we’ve got you covered. 

Check Your Wi-Fi Signal

Some connectivity issues or issues with fitness platforms like the Peloton or iFIT apps can be attributed to a poor or nonexistent wireless connection. Below are some things to try if your Wi-Fi isn’t connecting.

• Restart Network: Turn off the router, wait for about 30 seconds, and then turn it back on. After the router has fully rebooted, try reconnecting the treadmill.
• Restart Treadmill: Turn off the treadmill, wait for a few seconds, and then turn it back on. Try reconnecting to the Wi-Fi after restarting.
• Check Password: Double-check and re-enter the Wi-Fi password, ensuring there are no typos or errors.
• Check Router Configuration: The router settings, such as MAC address filtering or firewall settings, might be preventing the treadmill from connecting.

Update Firmware

Regular updates to your treadmill’s firmware can fix bugs, enhance features, improve stability, and ensure compatibility with new devices and software. Look in your user manual for specific instructions for updating the firmware.

Final Word

The technology built into treadmills provides entertainment, comfort, and integration with the best running apps, but these bells and whistles can potentially mean glitches, errors, and malfunctions over time. Sometimes these issues call for a quick shut-down or troubleshooting, while others call for a full factory reset. However, a factory reset should only be used as a last resort when all other options have been exhausted.

The process for resetting your treadmill will look different depending on what make and model you own. It’s best to find the specific instructions for your model in your owner’s guide but if that’s not available, or doesn’t have the information you need, try contacting the manufacturer’s customer service.

How to Reset a Treadmill FAQs

References

1. Factory Reset Your Peloton Product. (n.d.) Peloton Support. https://support.onepeloton.com/s/article/21641387416212-Factory-Reset-Your-Peloton-Product?language=en_US
2. How to Reset the Incline Motor. (n.d.) Sunny Health & Fitness. (n.d.) https://support.sunnyhealthfitness.com/hc/en-us/articles/19020544284827-SF-T722076-How-to-Reset-The-Incline-Motor
3. How to Calibrate Your TR150. (2021) Xterra Fitness. https://support.xterrafitness.com

You won’t find Jay Cutler hogging a bench on International Chest Day. Here’s why — and if he’s right.

Last updated on June 13th, 2024

“The bench press is the standard, which is funny because it’s like the worst exercise for bodybuilding.”

That’s Jay Cutler, a four-time Mr. Olympia winner, discussing the merit of free-weight compound exercises like the bench press in a Jun. 7, 2024 YouTube vlog. Cutler continues: “It puts way too much pressure on the shoulder joint and everyone ends up tearing a pec.”

[Related: The Best Supplements for Bodybuilding]

Cutler in his heyday famously dethroned all-time great Ronnie Coleman at the 2006 Mr. Olympia; he probably knows a thing or two about how to build muscle properly. But does Cutler’s argument hold up against scientific scrutiny and — perhaps more importantly — the positions of other bodybuilders? That’s what we’re about to find out.

Why the Bench Press Is the “Worst” Bodybuilding Exercise

Before we pick apart some off-the-cuff remarks of one of modern bodybuilding’s most successful athletes, let’s look at what Cutler is really saying here.

• Cutler believes the risk-to-reward ratio skews in the wrong direction when it comes to the bench press and chest hypertrophy: “[Injuries] rarely happen [benching] 135, but once you put on 225, 315, 405 pounds…”
• He also discusses the explosive tempo with which many athletes perform the bench press, a movement cadence that can put the pectoral tendon at risk.

We think Cutler’s words hold water and have at least partial scientific support.

• Despite his insistence that someone “will” tear their pec if they perform the bench press with too much weight or for too long, studies show that acute injury rates are quite rare in strength training. (1)

That said, other papers back Cutler.

• A 2022 paper noted that pec tendon tears are “classically seen” in young weight-lifting men during the bench press exercise while using high loads. (2)

Other Voices: During his bodybuilding contest prep for the 2023 Classic Physique Mr. Olympia, Chris Bumstead noted that he deliberately slows down his tempo and transitions more smoothly between the lifting and lowering portions of the incline dumbbell press to avoid straining his pec tendon.

[Related: The Best Whey Protein Powders for Recovery]

Should You Bench Press for Bodybuilding?

Make no mistake, Cutler didn’t close the case file on the benefits of the bench press. In fact, if you’ve ever wondered how strong Cutler was on the bench, you might be surprised to learn that he one set a 2-rep max of 550 pounds. But that same strength also caused Cutler to become a bit war weary of the classical barbell exercise:

• “[You] won’t [catch] me under a flat barbell bench press (only a Smith machine for that movement), and you certainly won’t see me doing [two] reps of anything,” Cutler said in 2019.

On Dec. 15, 2022, Exercise & Sport Science PhD Dr. Mike Israetel went to bat for the bench press as a bodybuilding exercise, crediting it with creating substantial growth in his own chest and commending its accessibility.

[Related: The Best Pre-Workout Supplements for Bodybuilding Training]

Evidence-based content creator Jeff Nippard has also endorsed the barbell bench press for muscle growth. “I credit most of my own pec development to [the bench press],” Nippard said while ranking it as an “A-tier” movement for satisfying two of his three main criteria:

1. Mechanical tension applied to the chest muscle fibers
2. Easy to apply progressive overload to by adding small weight plates
3. Feels good and is practical

Nippard acknowledged that there’s plenty of variability between individuals regarding the “feel” of benching with a barbell.

But what does science have to say? There are plenty of data studying the barbell bench press versus other common chest exercises. Let’s take a look:

• A 2010 study comparing the barbell bench press against the Smith machine variation concluded, “Coaches should consider choosing the free weight bench press … because of its potential for greater muscular development.” (3)
• In 2014, Akagi et al. observed a strong correlation between pectoralis major size and 1-rep max bench press performance. (4)
• However, a 2019 paper remarked on the hypertrophy potential of free weight exercises, noting that stabilized exercises (such as the fixed path of a Smith machine) are more conducive to muscle growth than similar movement patterns with lower stability. (5)

[Related: The Best Wrist Wraps for Bench Press Workouts]

Your Takeaway

So, is the bench press the worst bodybuilding exercise for the chest? Cutler may think so — and his arguments certainly have merit — but that shouldn’t scare you off the bench altogether, especially if it’s an exercise you enjoy and can perform with good form.

Remember; pro bodybuilders exist and operate in an entirely different world from recreational lifters. Factors such as world-class levels of strength and deeply restrictive contest prep diets impact the relationship Cutler’s formed with his bodybuilding workouts over the years. Heed his advice, but bear in mind that no one person’s word is weight room law.

More Bodybuilding News

References

1. Aasa U, Svartholm I, Andersson F, et al. Injuries among weightlifters and powerlifters: a systematic review. British Journal of Sports Medicine 2017;51:211-219.
2. Long MK, Ward T, DiVella M, Enders T, Ruotolo C. Injuries of the Pectoralis Major: Diagnosis and Management. Orthop Rev (Pavia). 2022 Nov 30;14(4):36984. doi: 10.52965/001c.36984. PMID: 36589511; PMCID: PMC9797018.
3. Schick, E. E., Coburn, J. W., Brown, L. E., Judelson, D. A., Khamoui, A. V., Tran, T. T., & Uribe, B. P. (2010). A comparison of muscle activation between a Smith machine and free weight bench press. Journal of strength and conditioning research, 24(3), 779–784.
4. Akagi, R., Tohdoh, Y., Hirayama, K., & Kobayashi, Y. (2014). Relationship of pectoralis major muscle size with bench press and bench throw performances. Journal of strength and conditioning research, 28(6), 1778–1782.
5. Saeterbakken AH, Olsen A, Behm DG, Bardstu HB, Andersen V. The short- and long-term effects of resistance training with different stability requirements. PLoS One. 2019 Apr 1;14(4):e0214302. doi: 10.1371/journal.pone.0214302. PMID: 30934001; PMCID: PMC6443166.

Featured Image: @jaycutler / Instagram

Drink protein shakes to build muscle. Wait, no. Protein shakes are full of artificial ingredients. But wait—protein helps you lose weight. 

In a world of conflicting information, it’s no surprise that questions like, “Are protein shakes good for you?” come up on a regular basis. Nutrition can be confusing, and ultimately, it’s extremely individual and subjective. That said, we’ve covered every angle to this common question ahead. 

I also chatted with Avery Zenker, RDN, a registered dietitian nutritionist who specializes in sport dietetics at Everflex Fitness for details on when a protein shake is a good choice—and when it may not be. 

Key Takeaways

• 46% of people in the U.S. drink protein shakes for convenience and a boost in protein intake. (1)
• Protein shakes typically contain 10 to 30 grams of protein per serving. (2)
• Criticisms of protein shakes generally focus on sugar and calorie content, as protein shakes can have anywhere from 0 to 30 grams of sugar per serving. (3)
• Chronic overconsumption of protein from red meat can contribute to cardiovascular disease and seizures. Conflicting evidence suggests that liver and kidney injuries may occur in those who already have kidney and liver difficulties. (4)
• The average American consumes double the daily recommended amount of protein, so excessive intake through protein like protein shakes may not be necessary.

When Protein Shakes Are Good for You

Protein shakes can be a part of a balanced diet and help you increase the amount of protein you consume each day. Here’s a look at some benefits. 

When You’re Struggling to Eat Enough Protein 

Lots of people find it difficult to meet the recommended dietary allowance for protein, which is 0.8 to 1.2 grams of protein per kilogram of body weight per day. Protein shakes are quick and convenient, so they can help you meet that requirement. 

“For older adults or individuals with specific dietary restrictions, protein shakes can help meet protein requirements that might not be met through diet alone,” Zenker explains. “This is crucial for preventing muscle loss and maintaining overall health.”

If you’re going to rely on protein shakes, be sure to look for high-quality protein sources, like whey isolate, casein, pea, hemp, or rice, Zenker says. “While protein sources like collagen do provide protein, its amino acid composition is less than ideal for most people’s needs,” she notes.

And because the Food and Drug Administration (FDA) doesn’t heavily regulate supplements, Zenker recommends looking for third-party testing from organizations that test for heavy metals, allergens, banned substances, and other particulates. 

How much protein is enough? Check out BarBend’s protein intake calculator to help you figure out your daily needs.

[Read More: Benefits of Protein for Health and Performance]

When You Want to Lose Weight

Protein helps promote satiety, or the feeling of being full, Zenker explains. This can help you reduce your overall calorie intake, and drinking shakes can help ensure you still get enough protein each day while in a calorie deficit. (5)

“Those looking to lose weight may look for a shake with lower calories, and perhaps minimal fat and carbohydrates,” Zenker says. “This allows more opportunity to consume fats and carbohydrates from whole foods, which can provide more nutrients and satiety factors like fiber.”

Even after losing weight, protein is an important macronutrient for weight management. 

When You Want to Build Muscle 

Protein is the most essential macronutrient for building lean muscle and preventing muscle loss. Studies consistently show that a high-protein diet, whether from whole protein foods alone or with protein supplements, increases muscle mass in conjunction with strength training exercises. (6)

“Those looking to gain muscle may want to opt for a shake that’s high in protein, aiming for at least 20 grams of protein per serving,” Zenker says. “They may also choose a type that’s high in leucine. Leucine is an amino acid known for its important role in muscle protein synthesis.” (7)

[Read More: Are Meal Replacements Actually Healthy?]

Weight gain requires eating more calories than you consume, so if that’s your goal, you can also consider a full meal replacement shake. In addition to ample protein content, meal replacement shakes also include carbohydrates, fiber, fats, vitamins, and minerals. 

When You Want to Meet Macro Goals

“For individuals with specific macronutrient goals, such as athletes, protein shakes can help provide protein without carbohydrates or fats,” Zenker says. “This can help make macronutrient goals easier to meet.” 

[Read More: Fat Loss and Muscle Gain: The Right Macros for Your Goals]

If you do need to meet carb or fat goals at the same time, you can always blend protein powder with carb sources, such as fruit or carb powders, and fat sources like Greek yogurt.

When You Want to Improve Athletic Performance

The human body needs optimal protein to perform at a high level. (And enough food in general—but that’s another story.) 

[Read More: Science Based Protein Rules for Strength Athletes]

The American College of Sports Medicine (ACSM) states that protein needs for athletes, even endurance athletes, fall between 1.2 and 2.0 grams per kilogram of body weight per day. (8)(9)

When You Need the Convenience

Do you find yourself on the go often, without much time to stop for a meal? If so, protein supplements may be a good option for you.

[Read More: Should You Take Protein During a Workout? (Brought to You by Kaged Muscle)]

“Protein shakes can be a quick and convenient protein source for when you’re traveling, short on time to prepare a meal, or limited with storage or cooking facilities,” Zenker says. “They’re easy to prepare and consume, making them helpful for busy lifestyles.”

When Protein Shakes Are Bad for You

Alas, protein, the “king of macronutrients,” isn’t a cure-all. Ahead, learn about when to skip the protein shake (or choose a different kind). 

When You Want to Limit Processed Foods 

Processed foods are not all inherently bad, but if one of your health goals is eating more whole foods and less processed foods, you may want to avoid protein shakes. Protein powders and pre-made shakes often include ingredients such as: 

• Artificial sweeteners such as aspartame, sucralose, and saccharin 
• Gums and emulsifiers 
• Artificial flavors
• Artificial colors
• Preservatives 

Some of these ingredients have been associated with health risks, but evidence isn’t fully conclusive, Zenker says. (10)(11)

When You Want to Limit Added Sugar

Be sure to read the ingredients label and nutrition or supplements facts label. Many protein powders and shakes are free from added sugar because they use artificial sweeteners or alternative sweeteners, such as monk fruit extract. However, others do include added sugar, and it’s something to be aware of if your goal includes limiting added sugar. 

When You Have Dietary Sensitivities 

As for the downsides of too much protein? Well, protein shakes may not be a good choice for you if you tend to have digestive problems or known food intolerances, Zenker says. 

“Some people experience digestive side effects with protein shakes such as bloating and gas, which may be due to lactose or sugar alcohols in the formulation,” she says. “To avoid these issues, you can look for lactose-free or low-FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) protein powders that are free of artificial sweeteners like sorbitol. Taking care of your overall gut health is also important if you experience gastrointestinal discomfort from protein shakes.” 

Some other strategies to try, according to Zenker, include: 

• Drink the shake slowly. There’s benefit to “chewing” your shake a bit to start off the digestive process by incorporating it into the salivary enzymes, Zenker says.
• Experiment with drinking at room temperature, as opposed to ice cold. The body tends to digest warm food and drinks better than cold.
• Try digestive enzymes, especially proteases, which break down protein.
• Don’t drink a big protein shake with meals, since consuming a lot of liquid with meals can impede digestion.
• Try mixing protein powder into food rather than having it as a drink, such as oatmeal or pancakes.
• Try a different protein shake. Different brands work better for different individuals, so it may take a bit of experimentation to find what works for you.
• Use a plain, unsweetened protein powder that’s just one ingredient. This helps determine whether additional additives are causing GI (gastrointestinal) discomfort.

When They’re Not In Your Budget

Protein powder may or may not be the most economical source of protein for you. “Depending on the brand, the grams of protein per dollar may actually be less than that of some whole foods,” Zenker says, and “protein powders which can be mixed into liquid for a shake are typically more cost-effective than pre-made shakes.” 

That said, protein shakes shouldn’t come at the expense of a whole-food meal. “Whole food sources provide additional nutrients that protein shakes might lack. They might contain vitamins, minerals, fiber, carbohydrates, and fats, as well as other beneficial compounds and polyphenols,” Zenker says. 

[Read More: Is Too Much Protein Powder Bad for You?]

“Foods in their whole form are not just a sum of their parts, but work synergistically together, which provides unique benefits compared to a protein shake made with a combination of separate components. Whole foods also have the benefit of satiety from the physical act of chewing and the fiber content.”

When you think about it that way, the better economical choice may be to prioritize whole foods if funds are tight. 

When You Already Meet Your Protein Requirements 

If you’re already reaching or exceeding your daily protein goal through whole foods, there’s no reason to drink a protein shake. At best, it’s a waste of money; at worst, you could possibly increase your protein intake to an unsafe level, though research around “too much protein” is conflicting. 

• Some studies have found associations between high protein intake (more than 2 grams per kilogram or body weight per day) and risk of kidney, liver, and heart disease. (12)
• It’s important to note that diets high in red meat protein sources are associated with an increased risk of heart disease, and research on high protein diets and heart health outcomes don’t necessarily account for differences in protein source in the participants’ diets. (13) Recent research suggests that high protein consumption doesn’t affect cardiovascular prognosis. (14) 
• Some research has found no significant link between a high-protein diet and kidney or liver disease (15), though other research has linked high-protein diets to increased calcium output through urine, which could lead to kidney stones. (16)
• Individuals with pre-existing liver or kidney disease are advised against eating a very high-protein diet. (17)

Regardless, research suggests that there may be no additional benefit to consuming more than the recommended 2.0 grams of protein per kilogram of body weight per day if your goals include changing your body composition and building muscle. (18)

What Are Protein Shakes?

Protein shakes are drinks that are high in the macronutrient protein.

They can be as simple as protein powder mixed with water or milk; or, they can be as complex as a blended shake with whole foods like fruit and vegetables, yogurt, and additional dietary supplements like creatine. 

Types of Protein Powders

One quick internet search for “protein powder” will yield tens of thousands of results. Here’s a quick breakdown of some of the most popular types of protein powder to give you the lay of the land. 

• Whey Protein: A fast-digesting, very mixable protein powder made from whey, which is separated from milk and curds during production. It’s available as whey isolate or whey concentrate.
• Casein Protein: A slow-digesting, thick protein powder made from curds that are separated in the milk production process. 
• Soy Protein: Protein made from soybeans. It’s one of the only complete plant proteins on its own.
• Pea Protein: Protein made from peas. It is also a complete protein, but it’s low in the essential amino acid methionine, so it’s recommended to mix it with a complementary protein.
• Hemp Protein: Protein powder made from hemp seeds. It’s high in fiber, so it may slow the digestion of protein. It is considered a complete protein, too, but it is low in the amino acid lysine. 
• Vegan Protein: Refers to any vegan protein powder. These often contain a mix of plant-based proteins, from legumes to seeds, to maximize amino acid content and health benefits. 

Types of Protein Shakes

Just like there are many types of protein powder, there are many ways you can take your protein shake. A few examples include: 

• Pre- or Post-Workout Protein Shake: Depending on your fitness goals, a pre- or post-workout shake could contain just protein, or be mixed with carbs for performance or recovery. 
• Meal Replacement Shake: A higher-calorie shake that intends to replace an entire meal; includes protein, carbohydrates, fats, and micronutrients like vitamins and minerals. 
• Ready-to-Drink Protein Shake: These come in cartons or bottles and are easy to travel with. Typically high in protein and low in carbs and fats, often containing vitamin and mineral blends.
• Protein Smoothie: A great way to get extra protein and micronutrients at home. Blend up fruit, leafy greens, protein powder, and other dietary supplements if desired for a filling and nutritious shake. 

Frequently Asked Questions

Here are some final wrap-up questions (and their answers, of course) for you.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

References

1. Statistica Research Department. (2016) Which of the following fitness nutrition products do you consume regularly? 
2. Stuart, Annie and Schmidt, Nicole (2023) Protein Shakes: Which One Do You Need? WebMD.
3. Morales-Brown, Peter. (2023) Are Protein Shakes Okay for People With Diabetes? MedicalNewsToday.
4. Huizen, Jennifer. (2023) How Much Protein Is Too Much? MedicalNewsToday.
5. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020;29(3):166-173.
6. Deldicque L. Protein Intake and Exercise-Induced Skeletal Muscle Hypertrophy: An Update. Nutrients. 2020;12(7):2023. 
7. Volpi E. Is leucine content in dietary protein the key to muscle preservation in older women?. Am J Clin Nutr. 2018;107(2):143-144.
8. Benardot D. ACSM’s Nutrition for Exercise Science. Chapter 3. Wolters Kluwer; 2018.
9. Vitale K, Getzin A. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients. 2019;11(6):1289.
10. Ghusn W, Naik R, Yibirin M. The Impact of Artificial Sweeteners on Human Health and Cancer Association: A Comprehensive Clinical Review. Cureus. 2023;15(12):e51299.
11. Vitale M, Costabile G, Testa R, et al. Ultra-Processed Foods and Human Health: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. Adv Nutr. 2024;15(1):100121.
12. Wu G. Dietary protein intake and human health. Food Funct. 2016;7(3):1251-1265. 
13. Zhang X, Sergin I, Evans TD, et al. High-protein diets increase cardiovascular risk by activating macrophage mTOR to suppress mitophagy [published correction appears in Nat Metab. 2020 Sep;2(9):991.
14. Mantzouranis E, Kakargia E, Kakargias F, Lazaros G, Tsioufis K. The Impact of High Protein Diets on Cardiovascular Outcomes: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. Nutrients. 2023;15(6):1372.
15. Antonio J, Ellerbroek A, Silver T, et al. A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males. J Nutr Metab. 2016;2016:9104792.
16. Calvez J, Poupin N, Chesneau C, Lassale C, Tomé D. Protein intake, calcium balance and health consequences. Eur J Clin Nutr. 2012;66(3):281-295.
17. Ko GJ, Rhee CM, Kalantar-Zadeh K, Joshi S. The Effects of High-Protein Diets on Kidney Health and Longevity. J Am Soc Nephrol. 2020;31(8):1667-1679.
18. Antonio, J., Peacock, C.A., Ellerbroek, A. et al. The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. J Int Soc Sports Nutr 11, 19 (2014).

Featured Image: Miljan Zivkovic / Shutterstock

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If you’re the type who always takes the stairs, you may already appreciate the benefits of tackling elevation one step at a time. For those uninitiated, the best stair climbers can provide you with the heart and mental health benefits of cardio while also providing strength training benefits for your glutes, quads, and calves. (1)(2) 

The best compact stair steppers won’t provide as intense a climb as full-sized models, but they can still make you sweat without overcrowding your home gym. Our expert testing team got their hands on dozens of stair steppers, from big-ticket models to wallet-friendly home fitness machines, to find the right stepper to best suit your space, training intensity, comfort, budget, and body type. See our picks below. 

The 7 Best Compact Stair Steppers of 2024

How We Tested and Chose the Best Compact Stair Steppers

The makeup of BarBend’s roster includes competitive athletes, certified personal trainers, and CrossFit coaches. We own equipment. We test equipment. We love equipment. To select the best compact stair steppers, we got our hands on nearly 20 different models to see how they stood up to our workouts. To convey our findings, we utilized the BarBend equipment testing methodology, where we rate each product on a scale of 1 (bad) to 5 (great) in areas like durability, workout experience, and value. Below are some of the key factors we looked at.

• Space-Saving Designs: “For people who don’t have the space for regular home gym equipment but still want to exercise at home, compact items provide a solution,” says BarBend expert reviewer Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC. “Even for people who do have ample space, compact home gym equipment can keep your gym feeling clutter-free and organized.” 
• Stability: Compact equipment likely won’t be as sturdy as heavy-duty machines, but we sought to choose fun-sized steppers that still made us feel stable during climbs. When it comes to weight capacity, we prioritized models with user weight capacities between 250 and 400 pounds.
• Value: Compact stair steppers range in terms of functionality, and as such, they can cost anywhere from $139 to $4,000. For big-ticket items, we assessed whether its value lived up to the cost, particularly in terms of the quality of its build, the usefulness of its tech, and the range of its resistance capabilities. 

Best Compact Stair Stepper Overall: ProForm Pro HIIT H14

The ProForm Pro HIIT H14, one of the best commercial ellipticals we’ve tested, is our choice for the best compact stair stepper overall thanks to its reasonable footprint of 10.47 square feet, 26 levels of Silent Magnetic Resistance, and 14-inch HD touchscreen, which comes integrated with iFIT programming. Durability, tech capabilities, and dynamic programming all scored a 5 out of 5 with our team.

This hybrid machine utilizes a vertical and horizontal stride length that provides the workout of a stair climber with the low-impact nature of an elliptical, since your feet remain planted on the footplates. Plus, the compact vertical design takes up 10.47 square feet of floor space, about the same size as a standard coffee table. 

Compact equipment often sacrifices tech capabilities, but that isn’t the case here. “The 14-inch HD touchscreen is iFIT-enabled, and you can stream coaching cues and music through the dual Bluetooth speakers or use Bluetooth headphone connectivity when you’re getting your workout in before the house is awake,” said our tester, a certified personal trainer. Tech capabilities scored a 5 out of 5.

However, an iFIT subscription is needed for full functionality of this stepper. iFIT is the only programming that can stream from the HD touchscreen, and access to this programming starts at $39 a month. Without a subscription, you won’t have access to iFIT programming or its SmartAdjust functionality, but you’ll still be able to use the stepper in manual mode and adjust the resistance manually. Plus, you’ll have access to basic stats like speed, calories burned, and time elapsed.

The biggest pain point with this machine was the sweat sesh needed for assembly. “I needed a vacation after putting this machine together,” mentioned our tester, who scored setup a 2 out of 5. “It took me more than two hours and there were lots of steps. I’d recommend having an extra set of hands available to help you.” 

Read our full ProForm Pro HIIT H14 Review.

If you’ve got some big tootsies, there’s room for you on the Bells of Steel Blitz Stepper, a hybrid machine that combines the vertical climb of stair steppers and the low-impact nature of ellipticals. This machine’s footplates measure 15.25 inches long and 7.5 inches wide — enough room to fit a size 24 men’s shoe. For reference, Shaq’s size 22s could slip comfortably into them.

Big shoes often accompany bigger bodies, so this machine’s 330-pound user weight capacity and lifetime frame warranty can help put your mind at ease when it comes to this machine’s durability. 

Its footprint of 12.89 square feet is larger than the average hybrid elliptical/stepper machine — between 9 and 12 square feet — but it still takes up less space than a standard loveseat. (3) When you want to make room for other activities, the built-in handle bar and wheels make maneuvering this stepper into the corner or out of the way fairly simple.

Heart rate pulse sensors are situated on the upright handles, and a media shelf can hold your phone or tablet while you work out. There’s a basic LED display with stat tracking like calories burned, RPM, time, and pulse readings, and some built-in programming. However, with a $1,499 price tag, we would have liked to see a touchscreen with the option to stream programming.

While we haven’t tested this stepper yet (we just got it, just haven’t put it together yet), it’s fairly new on the scene and we’ll update this mini-review once we’ve logged some HIIT workouts on it. We’re most curious to see how the 15 levels of resistance compares to other steppers, since we often see between 16 and 20 levels of resistance available on similarly-priced machines.

Best Foldable Compact Stair Stepper: Echelon Climber Sport

The Echelon Climber Sport is our choice for the best foldable compact stair stepper thanks to its lightweight build, affordable price tag, and, obviously, its folding capabilities. When folded, the Climber Sport shrinks from 55 inches tall to just 11 inches. 

When your hill running workout is over and you want to stow your equipment away, this machine can fold down fairly flat, making it ideal for storage under beds. “I appreciate that this stair stepper folds, but it’s not the most intuitive process,” said our tester, a certified personal trainer. “There’s a lot of plastic knobs you have to twist and tighten.” Footprint and portability scored a 3 out of 5.

This is a non-motorized stair climber, which means your steps are all that’s necessary to get it going. (The LCD monitor, though, requires four AA batteries.) “This isn’t a high-quality display that’s going to give you a ton of metrics, but it’s an affordable option for those on a budget,” said our tester. Tech capabilities scored a 2 out of 5.

They added, “The footpads are wide and comfortable. Even when I have the incline set at its highest, I don’t feel like my feet are going to slip off.” 

While there are three levels of manual adjustable incline, ideal for those looking to tackle some serious cardiovascular exercise, our tester felt uncomfortable about this machine’s durability. “While on it, the climber feels sturdy, but thinking about the small hooks keeping the machine in its angled incline position makes me nervous,” they said.

[Related: Best Cardiovascular Exercises]

There are adjustments that can be made to resistance via a plastic turn knob, but there aren’t any markings to tell you what resistance level you’re at. As such, adjustability scored a 2 out of 5. 

The biggest concern we had was with a scraping sound when stepping. “I’d recommend this machine for those looking for a budget-friendly stepper with folding capabilities, however we did have a loud scraping sound on each step we took,” said our tester. “I’m not sure if this is a problem with this individual piece of equipment, or if it’s a problem more users are facing.”

Best Compact Commercial Stair Stepper: STEPR Classic

If you’re building out your itty-bitty home gym with the best compact exercise equipment, take a moment to peruse what the STEPR Classic has to offer. This stair climber is our choice for the best compact commercial stair stepper thanks to its rotating stadium step design, which is reminiscent of commercial gym stairmasters. There are 36 built-in programs on the center console, and users can also stream STEPR programming by stowing their phone or tablet on the media shelf.

“STEPR took commercial stair-climbing machines, shrunk them down so they could fit in most homes, and paired it with Peloton-style programming,” said our tester. “Best of all, this programming doesn’t carry a monthly subscription fee. It’s free.” Programming scored a 4 out of 5. 

When I took a class on STEPR, I was delighted to see Trace Gotsis — a former coach on Tonal — as one of their coaches. If you like good vibes and a tough workout, he’ll give it to you.

Its footprint of 8.05 square feet is smaller than the average coffee table, and can comfortably operate in homes with ceilings as low as 8 feet. (3) “People with a small home gym that are looking for cardio equipment will want to give this machine some consideration,” said our tester.

One limitation our tester noted was in the step height and amount of steps. “When you’re doing a stairmaster workout at the gym, you can typically skip a step. But because of the compact design on the STEPR, you can’t do that,” said our tester. 

Also, the 5.2-inch height of each step is less than the 6+ inches of height found on commercial stepping machines, so there’s the possibility that some may feel a bit cramped.

During my testing, I experienced a slight amount of wobble at higher speeds. I also would have liked some heart rate pulse sensors on the handlebars, just to help me keep track of how hard I was working. However, I love that there’s Bluetooth connectivity so I can pair the app with the STEPR unit to track my training. Tech capabilities scored a 4 out of 5.

Best Budget Compact Stair Stepper: Sunny Health & Fitness Stair Stepper

The Sunny Health & Fitness Stair Stepper is not only one of the best mini stair steppers we’ve tested but also our choice for the best budget compact stair stepper. Its $139.99 price tag is one of the least expensive we’ve seen in a market where steppers can cost thousands of dollars. We also love how its compact profile only takes up 2.81 square feet — about the size of a dining chair. (4)

While budget equipment can often be lacking in the durability department, this stepper can accommodate users up to 250 pounds. It also includes a stabilizer ring at the base to provide a bit of added support.

Users can track stats — time, calories, and total steps — on the digital monitor. There isn’t an option to adjust resistance, but changing the step height can help make your workout easier or more challenging. 

Regardless of how you train on this stepper, the user manual suggests taking breaks after 15 minutes to allow the hydraulics and moving parts to cool down. I previously had a Sunny Health & Fitness stepper that was similar to this, and I can confirm that these machines get hot. I once smelled something burning and burned my finger when touching the stepper to investigate. 

I’ve owned a few pieces of Sunny Health & Fitness equipment over the years — shout out to the Sunny Health & Fitness exercise bike, which I’ve owned since the pandemic — and I think the company makes affordable machines that are fairly reliable. 

However, if you do have a problem with your purchase, getting in touch with customer service can be a struggle. “They don’t have a chat function on their site, and I was waiting over a week for an email response,” said Kate Meier, NASM-CPT, USAW-L1, CF-L1. As such, we scored the company’s customer service a 3 out of 5.

[Related: Sunny Health & Fitness Exercise Bike Review]

Best Compact Stair Stepper for Heavy People: Xiser Pro Trainer

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Our choice for the best compact stair stepper for heavy people is the hardy — yet impressively tiny — Xiser Pro Trainer, which is built from aircraft-grade aluminum alloy to support users up to 400 pounds. This sturdy build doesn’t come cheap, though, and you’ll be forking over $577 for this added durability. That’s several hundred dollars more than other mini stair steppers we’ve tested. 

For that price, you’re getting the most compact and lightweight option on our list, weighing just 13.5 pounds. It takes up a measly 2.04 square feet, and tops out at a height of 4 inches. If you’re in need of a stepper that can support a larger build, but need to be able to move it around with ease, this may be the choice for you.

There aren’t handlebars to hold onto for balance, but maintaining your balance throughout your HIIT cardio workout can help strengthen your core muscles. One thing we do feel is missing is a built-in digital monitor, as being able to track your time, distance, and step count can be a useful feature.

There are 264 reviews on Amazon, with an average rating of 4.3 out of 5. However, noise seems to be an issue with some users. “As other reviews state, it is extremely easy to set up and it is a good, smooth workout. However, as soon as the shocks get heated up a bit, there is a loud clicking and squeaking noise that comes from the shocks,” reads one customer review. “I basically have to lubricate the shocks on a weekly basis or this thing is so loud it is unusable.”

Best Compact Stair Stepper with Resistance Bands: Sportsroyals Stair Stepper

The Sportsroyal Stair Stepper is a compact stepper that brings the upper body in on the cardio party with attachable resistance bands you can use while you step. Weighing only 19.8 pounds and measuring just 2.46 square feet, it takes up about the same amount of floor space as a bar stool. (5) Users who want a piece of cardio equipment that can target their total body, but need something that they can tuck out of the way when not in use, will definitely want to give this stepper a closer look.

The resistance bands attach to the base with included carabiners, and you’ll be able to crank out bicep curls, tricep extensions, and some of the best shoulder exercises, such as front and lateral raises, as you step. However, these bands and the stepper machine’s resistance are not adjustable to increase or decrease your workout intensity.

Customer reviews are mixed on the available resistance. Some say it’s too much and some say it’s too little. But, hey, perhaps you may find it’s just right. “The resistance, which isn’t adjustable, is very high… it takes effort to push the pedals down, so it’s a good muscle workout but it’s hard to go fast enough to get my heart rate up,” reads one customer review. “The resistance is not strong enough and I feel, after a couple of week’s use it would not be beneficial to me,” said another.

While mini steppers like this one can be noisy, there are shock-absorbing cushions to keep the pedals from clanking against the floor. Additionally, in line with other hydraulic steppers, parts can become hot with extended use and it’s suggested you let the unit cool down after 20 minutes of work.

The LED monitor tracks steps, time, distance, and calories burned, so you can set a target and work towards a time, distance or calorie burn goal for your workout. However, some customers have noted problems with the monitor. “The counter stopped working after less than a week,” mentioned one customer review.

[Related: How Many Calories Are Burned Walking?]

Benefits of the Best Compact Stair Steppers

“It’s easy to get caught up in the glitz and glamour of sparkly, massive home gyms, but the reality is that most people don’t have the space or funds to recreate a commercial home gym in their home,” says our expert reviewer, Amanda Caprittoo. Compact stair steppers provide a wealth of benefits while prioritizing smaller builds.

• Space Saving: “Many people are making do with what they have: A corner of their bedroom, a slice of living room, maybe a spare walk-in closet,” says Capritto. The steppers on our list have footprints that range in size from 2 square feet up to 13 square feet, helping to save floor space in your home.
• Convenient Cardio: “People who want to exercise at home but don’t have a lot of space to dedicate to a home gym can benefit from compact gym equipment. People who travel frequently can, too,” adds Capritto. Many steppers on our list are small enough to fit in a suitcase, while others can be carried or rolled from room to room.
• Glutes, Quads, and Calves: Getting your workout in on a stair stepper can lift your heart rate, increase VO2 max, and build strength in your glutes, quads, and calves. (6)

How Much Do Compact Stair Climbers Cost?

The best home gym equipment for you depends on what fits your space and your budget. From stair climbers with rotating steps that mimic climbing bleachers to bite-sized steppers that can fit under your desk, compact stair climbers can cost as little as $139.99 or as high as $3,999.99. Higher-priced machines tend to offer resistance adjustments and tech capabilities like Bluetooth connectivity, app pairing, and touchscreens, while budget-friendly picks can help you stay active with a basic, hydraulic-powered stepping motion. 

Best Compact Stair Stepper Overall	ProForm Pro HIIT H14	$1,799
Largest Footpad Compact Stair Stepper	Bells of Steel Blitz Stepper	$1,499.99
Best Foldable Compact Stair Stepper	Echelon Climber Sport	$799.99
Best Compact Commercial Stair Stepper	STEPR Classic	$3,999.99
Best Budget Compact Stair Stepper	Sunny Health & Fitness Stair Stepper Machine	$139.99
Best Compact Stair Stepper for Heavy People	Xiser Pro Trainer	$577
Best Compact Stair Stepper with Resistance Bands	Sportsroyals Stair Stepper	$139.99

What to Consider Before Buying a Compact Stair Stepper

How much space do you have? How do you intend to train? Let these questions percolate as you peruse your options. The following are additional areas to consider before bringing a compact stair stepper into your home. 

Type of Workout

Stair steppers provide a low-impact at-home workout, but knowing what type of work you’re looking to tackle will help you navigate your options. If you want a machine that can provide you with a full-body workout, look for mini steppers with resistance bands so you can work your upper body while you step. If you want a serious lower-body workout, peruse stair climbers with adjustable resistance so you can choose the speed and intensity for your stepper workout.

Additionally, consider if you’re more inclined to do HIIT-style training or LISS cardio sessions. HIIT training requires you to pick up your intensity for short durations, and LISS cardio — low-intensity steady-state cardio — has you working for longer durations but with less intensity. If you’re interested in long LISS sessions, make sure the equipment you choose can be used for longer workouts. Some hydraulic mini-steppers can overheat after 15 to 20 minutes of exercise.

Available Space

While a stair stepper may look good on your browser or in store, if it doesn’t fit in your space you may be burdened with disassembling and returning it. “Check the overall length, width, and height of the machine in its assembled position and folded position if applicable. And triple-measure your space to make sure it will fit,” notes our expert reviewer, Amanda Capritto.

If you don’t have a dedicated area for a stepper, look for models that are either lightweight or have folding capabilities and transport wheels so you can get your workout in and then close up shop.

Mini Stepper Vs. Stair Stepper

Do you want a mini stepper or a stair stepper? Mini steppers tend to be the most compact options, with pedals that pivot up and down powered by hydraulics. They’re lightweight and portable, ideal for use at desks or wherever else you’d like to step from. They also don’t need to be plugged into an outlet to work. These cardio machines are ideal for small spaces and users of any fitness level — though likely best suited for beginner and intermediate athletes.

Proper stair steppers have larger steps that mimic walking, jogging, or running up a flight of stairs. Sometimes, they feature revolving steps that you climb. Other machines opt for footpads that cradle your feet as you step — like many of the best ellipticals. This fitness equipment tends to include adjustable resistance — useful for setting fitness goals and surpassing them — though these exercise machines are larger (and more costly) than mini steppers and will require a dedicated space for use and storage.

Best Compact Stair Steppers FAQs

References

1. Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the Journal of clinical psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a
2. Harper, N. G., Wilken, J. M., & Neptune, R. R. (2018). Muscle Function and Coordination of Stair Ascent. Journal of biomechanical engineering, 140(1), 10.1115/1.4037791. https://doi.org/10.1115/1.4037791
3. Cocreativeinteriors. (2022, March 17). Standard Furniture Size Guide. CoCreative Interiors. https://cocreativeinteriors.com/2022/03/standard-furniture-size-guide/
4. Dining chair dimensions: How to choose the right size. (2020, March 11). AllModern. https://www.allmodern.com/sca/inspiration/inspiration/dining-chair-dimensions-how-to-choose-the-right-size-T5801#:~:text=The%20two%20most%20common%20dining,your%20chair%20and%20the%20tabletop.
5. Bar Stool Dimensions: How to choose the right size for your space. (2019, March 11). Wayfair. https://www.wayfair.com/sca/ideas-and-advice/guides/bar-stool-dimensions-how-to-choose-the-right-ones-T494
6. Zimmermann, C. L., Cook, T. M., Bravard, M. S., Hansen, M. M., Honomichl, R. T., Karns, S. T., Lammers, M. A., Steele, S. A., Yunker, L. K., & Zebrowski, R. M. (1994). Effects of stair-stepping exercise direction and cadence on EMG activity of selected lower extremity muscle groups. The Journal of orthopaedic and sports physical therapy, 19(3), 173–180. https://doi.org/10.2519/jospt.1994.19.3.173
7. World Health Organization: WHO. (2022, October 5). Physical activity. https://www.who.int/news-room/fact-sheets/detail/physical-activity

Dr. Paul Saladino credits an animal-based diet for helping him overcome eczema.

Last updated on June 12th, 2024

Canadian fitness influencer Will Tennyson routinely takes on challenging fitness and diet feats, such as attempting to devour bodybuilding legend Ronnie Coleman’s 6,000-calorie diet. On June 6, 2024, Tennyson shared his experience in Costa Rica with Dr. Paul Saladino, a carnivore diet specialist. He left his comfort zone, trying the alternative foods and exercises that suit Saladino’s lifestyle.

“An animal-based diet is centered around consuming the most optimal foods for humans….meat, organ, fruit, honey, and raw dairy. It’s essentially like a carnivore without the scurvy,” says Tennyson. Learn more below: 

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

Dr. Paul Saladino’s Reasoning for an Animal-Based Diet

Dr. Saladino shared that adopting an animal-based diet significantly alleviated his childhood allergies, including asthma and eczema, which appeared to worsen with the consumption of vegetables. Furthermore, he emphasized that individuals facing similar health concerns might find relief by altering their dietary habits.

“I had a period of a carnivore diet where I was eating meat for a year and a half. I started that because of my eczema,” says Saladino. “This itchy bumpy rash was on my knees and my elbows; I got fed up, so I did my own ultra-elimination diet of just meat, which is extreme, and it helped the eczema.”

Dr. Saladino may not advocate for vegan diets, yet he acknowledges their deliberate approach to food choices. He argues that meat is a rich source of nutrients not readily available in plant-based foods. (1)

“It’s extremely hard, potentially impossible, to get everything needed to be an optimal human without eating animal foods. So many nutrients and meat are not found in plants, and you can take a million supplements. Many prominent vegans do and still do not get everything they’re missing in meat. Meat has 42,000 components.”

Dr. Saladino’s Meal Plan

Tennyson and Dr. Saladino start their day with all-natural fruits, avoiding artificial flavorings or sweeteners. They eat various meats, cheeses, goat’s milk, honey, and other carefully selected items, described in further detail below:

Meal One

• Glass of Blended Watermelon
• Grilled Beef
• Strawberries
• Local Honey
• Kefir (Fermented Goat’s Milk)
• Grilled Plantains Mixed with Butter
• Avocados

Meal Two

• A Glass of Naturally Squeezed Orange Juice
• Pineapple
• Bananas

Meal Three

• Beef Burgers
• Cucumbers
• Raw Egg Yolks (Pasture Raised Eggs)
• Lime
• Mangoes
• Raw Reta Cheese

For his final meal, Dr. Saladino prepares his meat using his meat grinder. He prefers this method as it allows him to control the meat’s fat content.

Despite being late in the day, Tennyson remarks that he still feels content, even with the minimal amount of food consumed earlier. Saladino responds that it’s from eating nutrient-rich foods while avoiding those that hinder metabolism.

Dr. Saladino’s Fitness Training

Dr. Saladino’s training approach prioritizes mobility, flexibility, and functional fitness over physical aesthetics. His dietary habits align with his workout routines, emphasizing a holistic approach to health and wellness.

Dr. Saladino devotes two to three hours daily to surfing, incorporating stretching exercises with a resistance band, balance training, and unilateral leg movements. The following is an overview of his exercise routine:

During training, Dr. Saladino recommends the dead hang exercise, which activates the coracobrachialis, a shoulder muscle only engaged when hanging. When questioned about the secret behind his impressive physique, he attributes it to a combination of a healthy diet and good genetics.

References

1. Geiker, N. R. W., Bertram, H. C., Mejborn, H., Dragsted, L. O., Kristensen, L., Carrascal, J. R., Bügel, S., & Astrup, A. (2021). Meat and Human Health-Current Knowledge and Research Gaps. Foods (Basel, Switzerland), 10(7), 1556. https://doi.org/10.3390/foods10071556 

Featured image: @willtenny on Instagram

Vissers shared training techniques and volume cues to maximize hypertrophy.

Last updated on June 12th, 2024

A well-developed chest enhances overall aesthetics and can improve posture, breathing, functional strength, and athletic performance.  The 2024 Arnold Classic (AC) champion Wesley Vissers shared the 3 chest exercises he employs for hypertrophy on June 9, 2024:

Wesley Vissers’ 3 Favorites Exercises For a Barrell Chest

[Related: Wesley Vissers’ Top 3 Exercises to Build Golden Era Biceps]

These exercises help train and develop the whole chest.

Check it out below:

[Related: A Guide to the Best Pre-Workouts]

1. Pec Deck Flye

Vissers initially began his chest workouts with compound movements, such as barbell or dumbbell presses. However, as he grew stronger, he had to lift increasingly heavier weights, which led to secondary muscle recruitment and joint strain. 

The 31-year-old Vissers now favors beginning his chest workouts with pec deck flyes to isolate the inner chest and help develop coveted striations. This approach pre-exhausts the chest, eliminating the need to lift excessively heavy in subsequent compound exercises.

Vissers trains through his full range of motion (ROM), pausing in the fully stretched and contracted positions. He recommends performing three to four sets of 15 or more reps of pec deck flyes. 

2. Smith Machine Incline Bench Press

This exercise targets the upper chest, a lagging muscle group for many lifters. The Smith machine’s locking mechanism ensures safety while lifting heavy, which is beneficial when training solo.

You must train close to failure to stimulate muscle growth.

Vissers recommends touching the bar to the chest at the bottom of each rep for an optimal stretch. However, he advises against locking out the elbows at the top to minimize joint strain.

The Dutch bodybuilder suggests a minimal incline on the bench press (one setting above flat) to load the upper chest while limiting anterior deltoid activation. This approach aligns with a study that found that inclines greater than 45 degrees significantly increase front delt activation and decrease pectoralis major recruitment. (1)

3. Machine Chest Press

Vissers places an ab mat at the base of the backrest, promoting a slight arch in the lower back to bias the lower and middle chest. He recommends a machine with a converging line of pull, where the handles move closer together during concentrics and farther apart during eccentrics for a deep chest stretch in the bottom position.

Vissers prescribes two to three sets of the incline bench press and the machine chest press, aiming for 10 to 12 reps. 

2024 Olympia

Vissers is next scheduled to compete at the 2024 Classic Physique Olympia (Oct. 10-13) in Las Vegas, NV, where he will face a formidable lineup that includes Ramon Queiroz and reigning five-time Olympia champion Chris Bumstead.

References

1. Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. Int J Environ Res Public Health. 2020;17(19):7339. Published 2020 Oct 8. doi:10.3390/ijerph17197339

Featured image: @wesleyvissers on Instagram