The way to improve lower body strength in stair-workouts is to climb every other step (essentially performing a lunge). Because doing this puts your legs in a mechanical disadvantage your muscles have to get stronger to overcome this disadvantage. I also have certain people climb every three steps to challenge them even further. But this is usually left to very tall people or people with very long legs. Two steps is usually enough to challenge most anyone.
Strength Development Ideas:Change how many steps you use: Normally I prefer to use 2 steps but you can also use 3 steps when doing stair lunges. In my experience this has been possible with taller people or at least those with longer legs.
One thing I'll tell you though: That 1 extra step makes a big difference and will challenge almost anyone I know.Lunge in Different Directions: Besides using the traditional straight forward lunges you can also do crossover lunges, crossover lunges from the side, side steps ups and so forth. Add more reps and sets:
As your conditioning improves you can add more reps and sets for further improvements. Just keep in mind what you're trying to accomplish. If you start doing sets of 50 lunges you'll be doing aerobic training as opposed to strength training.
Use Dumbbells: Another way to add external resistance when things get to easy is with the use of dumbbells. In the next email I'll go over actual workouts that I've used with hundreds of people. If you want to have legs of steel and/or improve your sports performances don't miss it!
Strength Development Ideas:Change how many steps you use: Normally I prefer to use 2 steps but you can also use 3 steps when doing stair lunges. In my experience this has been possible with taller people or at least those with longer legs.
One thing I'll tell you though: That 1 extra step makes a big difference and will challenge almost anyone I know.Lunge in Different Directions: Besides using the traditional straight forward lunges you can also do crossover lunges, crossover lunges from the side, side steps ups and so forth. Add more reps and sets:
As your conditioning improves you can add more reps and sets for further improvements. Just keep in mind what you're trying to accomplish. If you start doing sets of 50 lunges you'll be doing aerobic training as opposed to strength training.
Use Dumbbells: Another way to add external resistance when things get to easy is with the use of dumbbells. In the next email I'll go over actual workouts that I've used with hundreds of people. If you want to have legs of steel and/or improve your sports performances don't miss it!
