Buzz
You might think of yourself as quite fit. You hit the gym regularly, run long distances effortlessly, and even manage errands like grocery shopping without breaking a sweat. But a few flights of stairs? That’s a whole different story. Here’s why stairs can feel like your ultimate challenge, even if you’re in great shape.
The image above shows the beginning of my daunting ascent up the iconic Koko Head Trail in O’ahu. This trail follows an old railway that stretches endlessly uphill. Essentially, it’s like performing bodyweight step-ups for 20-30 minutes, depending on your speed. Many of us had to pause frequently, questioning our life choices along the way.
It’s perfectly normal for anyone—yes, even the super fit—to feel out of breath while climbing stairs. This is because stairs are inherently challenging. Each step requires more effort and engages different muscles compared to walking. Transitioning from walking to lifting your body up each step demands a quick burst of energy, which can leave you gasping for air. As Joe Holder, a performance coach based in New York City, explains to TIME:
You’re introducing a sudden change in intensity. You shift from rest to a high-energy activity in under 10 seconds. This rapid shift creates an oxygen deficit, and your body needs a moment to adjust and recover.
As you battle gravity and ascend stairs, you may notice yourself becoming breathless as your muscles crave increasing amounts of oxygen. This happens because you’re engaging in an activity that blends strength and aerobic demand. The point at which you feel completely drained varies based on your fitness level, with some people reaching their limit faster than others.
The encouraging part is that, just like any other skill, you can improve your stair-climbing efficiency with practice. As Greatist highlights, incorporating lower-body strengthening exercises like lunges, split-squats, and reverse lunges can help you master the climbing motion. Alternatively, simply opting for the stairs more often can also make a significant difference.
