Anyone who’s ever scaled the sidewalks of San Francisco, trekked hilly terrain, or gone on a hiking date knows that walking at a steep gradient can be taxing. That challenge, though, can pay off when it comes to your fitness. Walking at an incline offers a slew of health benefits, including stronger glutes, a healthier heart, and improved stability, according to research1.
Luckily, you don’t need to live in one specific Cali city or somewhere hilly to get in a good incline walking workout. Heck, you don’t even need to go outdoors to reap the rewards of incline training—so long as you have access to a an incline treadmill.
Intrigued? Read on for a comprehensive breakdown of incline treadmill benefits. Below, you’ll learn how using the incline settings on your treadmill can help strengthen virtually every muscle between your trainers and tank. We’ll also examine some common mistakes and potential drawbacks of incline training to give you a well-rounded look at this helpful workout modality.
What Is Incline Training, Exactly?
Sometimes known as hill training, incline training involves walking or running on a non-level surface. While you can certainly partake by tackling your neighborhood hills and valleys, incline training commonly takes place on a treadmill, so that’s what we’ll be focus on with this guide.
Indisputably more difficult than a cardio workout on a level surface, incline training requires more effort and power from your leg muscles and heart compared to other kinds of training. That’s true no matter your pace, whether you’re doing low-impact aerobic exercise, or tackling a HIIT treadmill workout. (More on these benefits below).
7 Incline Treadmill Benefits
Need a little convincing to press the “up” arrow on your best treadmill? Here are seven health and fitness benefits associated with utilizing your machine’s incline range.
1. Pumped Posterior Chain
Walking and running on all surfaces works the muscles that make up your lower-half. That said, walking at an incline works your posterior chain—the muscles along the backside of your body—to a greater extent than running on flat ground, says strength and conditioning coach Reda Elmardi, R.D., C.S.C.S., founder of The Gym Goat. “Every time you step up a hill, your glutes, hamstrings, and calves have to go into overdrive to propel you up the hill,” he says.
In addition to creating the look of a more rounded rear, Reda adds that a strong posterior chain can help you build more explosiveness, reduce your risk of injury, and support proper posture.
“Walking at an incline also engages some of the upper body muscles like your chest, shoulders, lower back, and traps,” notes Reda, showcasing the full-body potential of this simple treadmill alteration.
2. Better Stability
Beyond your lower-body muscles, trotting and traipsing on an incline treadmill also works your midline muscles. More specifically, incline training works your rectus abdominis, external obliques, and internal obliques, says Reda. These muscles work together to help us bolster side-to-side rotation, protect our spine, and transfer force to our arms and legs.
In layman’s terms, the core muscles keep our bodies from flopping over. “Your core muscles keep you balanced and stable as you navigate life,” states Reda. “If you do not use your core muscles—or do not have strong core muscles—you may experience lower back pain, muscle strain, and even injury.”
A strong core is important at any age, but it’s especially critical for older adults. Reda notes that core strength can directly influence how long someone lives independently by enabling basic movements such as sitting, standing, and shifting without assistance. So, if you’re ready to schedule some treadmill workouts for targeting abs and core muscles, a great place to start is your machine’s incline settings.
3. Increased Caloric Burn
“When you walk up a hill, your body has to expend more energy with each and every step,” says Reda. It makes sense if you think about it: You have to raise each foot higher than you would if you were striding across flat land, while simultaneously hoisting your body weight up with each step. This translates to greater effort and greater caloric burn.
In fact, one small 2015 study published in the Journal of Biomechanics2 found that people burn 17% to 33% more calories when they walk at an incline compared to a level surface at the same speed. That’s a pretty significant number of calories! Over time (and in conjunction with other healthy habits such as a nutritious eating pattern), this can contribute to greater fat loss, if that’s one of your fitness goals.
4. Supports Weight Loss
If you add incline training to your routine, you won’t just burn more calories during your sweat session. You’ll also burn calories after you leave the gym.
Reda explains: “Muscle is more metabolically active than fat, which means that when you put on muscle mass, your body burns more calories to exist even when you’re sitting on your bum! Because walking at an incline can build more muscle mass than walking on a flat surface, if you replace your flat walks with incline walks, you’ll burn more calories all day long.”
RELATED: Treadmill Walking Workout for Weight Loss
Long term, this can be an excellent support system for any weight loss goals you may have, he says. “If you’re trying to lose weight, adding incline training to your routine is a good way to do it.”
Even if weight loss isn’t a goal of yours, this increased muscle activity and muscle-building potential can still be significant, as the ability to blend elements of strength training and cardio training simultaneously can make for an ultra-efficient workout.
5. Improved Cardiovascular Health
“When we walk uphill, our entire body has to work harder to move us forward,” says Elmardi. This means that our heart has more places it needs to pump blood—which contains nutrients and oxygen—to more body parts. The result? A higher heart rate during incline training than regular training, he says.
Indeed, one research study published in PLOS ONE3 compared the heart rates of runners when they ran at no incline, a 2% incline, and a 15% incline. The researchers observed that the participants’ heart rates increased as incline increased. Other studies1 have found that people who walked on a treadmill at a 10% incline had lower blood pressure than those who walked at a 5% incline. “[The] long term benefit of getting your heart rate up is to improve cardio and cardiovascular health,” Reda says.
6. Prepares The Body For The Outdoors
Maybe you’re preparing to run your first 5k or need to take your half-marathon training plan indoors for more manageable conditions. Regardless of your motivation, walking at an incline can be helpful.
“Outdoor terrain is not flat, so whether you’re training for life or sport, it’s helpful to be able to walk or run at an incline,” says Reda.
Ultimately, incline treadmill training can help prepare your muscles, joints, and cardiovascular system for the rigors of outdoor walking and running.
RELATED: Treadmill vs. Outdoor Running
7. Better Training Variety
Variety is the spice of life, and that’s certainly the case when it comes to your exercise regimen. Just like you need to change variables with your strength training routine (i.e., follow progressive overload) to keep forging ahead, you should also switch things up with your cardio plan to continue making progress.
Incorporating even one or two incline treadmill workouts weekly can present new, engaging challenges for your mind and body. This change of pace can help stimulate different muscles and develop added resolve to keep pushing up the proverbial hill. Plus, more variety means less boredom and burnout.
Are There Downsides To Walking At An Incline?
While there are obvious benefits to walking at an incline, there are also a few drawbacks worth considering. Here are a handful to keep top of mind before cranking your cardio machine to its highest settings.
1. Can Lead To Shin Splints
As a group, runners are no strangers to shin splints—but people walking at higher inclines can be more susceptible to the condition, even though walking is considered a low-impact workout.
Shin splints are a painful condition that occurs when the muscles around the knee become inflamed due to overuse, explains Reda Elmardi, R.D., C.S.C.S.. “It is caused by repetitive strain on the lower leg that can be the result of walking at an incline on the treadmill if the user does not use proper technique,” he says.
To prevent shin splints, Reda suggests first lacing up with footwear that fits your foot and its specific shape. “You also want to take short steps,” he adds. Your front foot should not over-stride, which can help ensure that you’re able to properly roll from heel to toe with each and every step.
Giving your leg muscles time to adapt to the new inclined stimulus can also go a long way in defending against shin splints. Don’t immediately jump into a multi-mile workout; rather, try walking for short bouts (10 to 20 minutes) the first few weeks so your muscles aren’t overwhelmed by the new training conditions. You can also ease toward your desired incline during workouts. For example, start at a 2% incline and work your way up to a 5% grade over time.
2. Can Aggravate Lower Back Pain
“When you walk on an incline treadmill, your back and core muscles need to work harder to keep your body upright as you stride,” says Reda. “This puts more pressure on your spine than when you walk on flat ground,” he says, especially if your core muscles are not properly engaged throughout the duration of your workout.
On its own, walking at an incline does not usually lead to lower back problems. However, if you have pre-existing back pain, Reda states that incline training can act as an aggravator.
“Walking on an incline treadmill is not recommended if you have any type of back injury,” he says, “Unless your physical therapist or informed personal trainer has written you an incline treadmill workout plan that takes your current health conditions, fitness level, and current exercise routine into account.”
3. You Might Be Sore After
A little muscle soreness shouldn’t deter you from giving incline training a try. After all, any kind of physical activity can induce muscle soreness if it activates muscle groups that you don’t normally engage.
Still, don’t be shocked if your legs feel heavy walking up stairs two to three days following your first hill or incline workout, says Reda. Thankfully, though, you can employ some of the best muscle recovery tools and prioritize adequate sleep, hydration, and nutrition to help speed up the recuperation.
4. You May Pay More For Incline Capabilities
From a financial health standpoint, don’t be surprised if you have to dig deeper into your pocket to afford a treadmill with incline capabilities. For example, the Horizon 7.0 AT—our pick for the best overall incline treadmill—offers up to a 15% incline (the average is 12%) and has a list price of roughly $2,100. However, the Horizon T101 only goes up to 10% and costs about half that amount. Naturally, other factors play a part in the price differences, but the elevated incline range does influence the overall cost.
Granted, some of the best budget treadmills do offer incline capabilities, but the ranges may be less expansive than more costly machines. Crunch the numbers and set your budget prior to purchase and see what you can comfortably afford while still appeasing your incline aspirations.
5. May Sacrifice Portability For Functionality
One of the trade-offs with incline treadmills is that they tend to be heavier due to the motorized components that raise and lower the running deck. This added weight can limit your machine’s portability, making it more difficult to move or reposition in smaller spaces.
For home gym owners with limited room or those who need to frequently move and store their treadmill when not in use, sacrificing portability for functionality may not be ideal.
6. May Call For Additional Treadmill Maintenance
Keep in mind that an incline treadmill may require a little extra elbow grease to keep it running smoothly. Why’s that the case? These types of treadmills include additional mechanical and electrical components (such as incline motors, lift arms, and sensors) that are subject to wear and tear.
Frequent incline changes place added stress on the motor, belt, and deck. Plus, the rigors of incline training may cause you to sweat more, which can lead to moisture build-up that may damage exposed components if you don’t clean your treadmill regularly. As a result, these profiles may require more frequent cleaning and overall treadmill maintenance compared to non-inclining models.
Common Incline Training Mistakes
OK, so you’re gung-ho about adding some incline training to your cardio routine. Before you go all-in, though, be aware of these common treadmill mistakes that can quickly derail your performance:
- Starting on too steep an incline: If you’re new to incline training, take the “less is more” approach—at least for your first few sessions. Setting the incline too high, too soon can place excessive strain on your calves, Achilles tendons, and lower back before your body is truly ready.
- Moving too fast for the incline: Similarly, you want to work at an appropriate speed based on the incline setting. While you may be able to push the pace at slower speeds, that may not be the case if you want to max out the incline. Strike the right balance between both variables so you can maximize your efforts.
- Ignoring proper posture: Whether you’re walking or running on a treadmill, always maintain proper posture. This is even more important during incline training, as you may be tempted to lean forward, round your shoulders, shorten your stride, or place all your weight on the handrails. Instead, keep your chest upright, shoulders relaxed, and engage your core to support an upright position.
- Always training at the same speed/incline: Don’t fall victim to following the same protocol every time. Once you’ve grown accustomed to a particular speed or incline setting, challenge yourself by ramping up the intensity. That doesn’t mean you have to go from zero to max within a few sessions, but it does mean you should strive for improvement over the long haul.
FAQs About the Benefits of Incline Training
What is incline on a treadmill good for?
Increasing the incline of your treadmill can provide greater muscle and cardiovascular benefits compared to a neutral treadmill—and that stands whether you walk or run on the machine.
So, whether your goal is to increase lower-body muscle endurance or boost cardiovascular capacity, the incline treadmill can help.
Is walking on an incline good for weight loss?
You bet. The incline treadmill is superior at increasing muscle activation and challenging your cardiovascular system compared to a flat treadmill. Both of these perks can result in greater calories burned—an essential ingredient to weight loss.
Does an incline treadmill burn belly fat?
An incline treadmill can help increase your overall caloric burn, thereby making it easier to achieve a calorie deficit (where you burn more calories than you consume). In other words, you can do multiple incline treadmill workouts but you also need to make sure you’re eating a proper amount of calories.
What does 30 minutes of incline walking do?
Walking on an incline for 30 minutes can help increase your heart rate, which supports caloric burn and recruits muscle activation in your legs to make them stronger.
References
- da Silva, R. S., da Silva, S. T., de Souza, J. M., de Figueiredo, M. C. C., Mendes, T. A. S., de Sena Nunes, M. C., de Oliveira, S. K. R., Cardoso, D. C. R., da Câmara Silva, R. G., de Oliveira, D. C., & Ribeiro, T. S. (2019). Effects of inclined treadmill training on functional and cardiovascular parameters of stroke patients: study protocol for a randomized controlled trial. Trials, 20(1), 252. https://doi.org/10.1186/s13063-019-3298-3
- Silder, A., Besier, T., & Delp, S. L. (2012). Predicting the metabolic cost of incline walking from muscle activity and walking mechanics. Journal of biomechanics, 45(10), 1842–1849. https://doi.org/10.1016/j.jbiomech.2012.03.032
- Padulo, J., Powell, D., Milia, R., & Ardigò, L. P. (2013). A paradigm of uphill running. PLoS ONE, 8(7), Article e69006. https://doi.org/10.1371/journal.pone.0069006
