When lockdown hit, so did my weight gain. I’m not proud of it, but I think we all know what I mean. Stuck at home, eating for comfort, moving less than ever—suddenly, my jeans didn’t fit, and my energy was gone. One day, I looked at myself in the mirror and decided enough was enough. But I didn’t join a fancy gym or order expensive equipment. I found my solution right in my building: the staircase.
I want to share my story in detail because it’s so simple yet powerful. If you’re reading this and thinking, I can’t stick to a strict diet or spend hours working out, trust me, I was right there with you. Here’s how climbing stairs daily turned things around for me in just one week—and how it can work for you too.
Why I Chose Stairs Over Other Workouts
I tried home workouts before. Planks, squats, push-ups—you name it. But I got bored fast. Also, I didn’t have weights or space to do anything fancy. But my apartment building has a staircase with seven floors. One day, out of frustration, I decided to climb all the way up instead of using the lift. By the time I reached my door, my heart was racing, my legs were burning, and I felt more alive than I had in weeks.
That moment made me realize—maybe the stairs could help me lose my quarantine weight without any complicated routine.
How I Started: Day One Was Hard
I won’t sugarcoat it—day one was tough. I wore my old sneakers, filled my water bottle, and told myself, Just go slow, one floor at a time. I climbed seven floors, rested for two minutes, then came down. I tried to repeat it twice that first day. I thought I was going to pass out by the second round. But after I caught my breath, I felt proud. Sweaty, exhausted, but proud.
What My Daily Stair Routine Looked Like
After that first day, I made a simple plan:
- Warm up: 5 minutes of light stretching.
- Climb up: 7 floors at a steady pace.
- Rest at the top: 2-3 minutes to catch my breath.
- Walk down: Slowly, to avoid hurting my knees.
- Repeat: At least 3 times every session.
- Cool down: 5 minutes of stretching again.
Each session took me around 30-40 minutes. I did this every evening after work. Some days I felt sore, but I never skipped a day.
The First Changes I Noticed
By the third day, something shifted. I wasn’t gasping for air like before. My legs felt stronger. I could go up and down more easily. I even started listening to music to make it fun. A playlist of my favorite high-energy songs became my secret weapon.
Around day five, I noticed my jeans felt less tight. The number on the scale hadn’t changed much yet, but I felt lighter. I also slept better at night. I used to struggle to fall asleep, but all that stair climbing knocked me out. I’d wake up feeling fresher than before.
My Diet: Nothing Fancy, Just Smarter Choices
I didn’t follow any strict diet plan. But I made a few small changes:
- Drank more water—at least 2 liters daily.
- Swapped chips for fruit.
- Cut down on sugary tea and biscuits.
- Ate home-cooked meals and kept portions reasonable.
Stair climbing burns a lot of calories, but if you’re still eating junk all day, it won’t help. I still had my favorite foods but in moderation. For example, instead of eating three cookies, I’d have one.
The One-Week Result That Shocked Me
At the end of seven days, I stepped on the scale with low expectations. I thought maybe I’d lose a pound or two. But I’d dropped 1.5 kg! More importantly, I felt lighter on my feet. My thighs were less wobbly, my tummy felt flatter, and my mood was so much better.
I realized it wasn’t just about the weight. Climbing stairs daily boosted my energy and confidence. I felt like I’d taken back control after feeling so stuck during quarantine.
The Unexpected Perks
One thing I didn’t expect was how good it was for my mental health. Those 30-40 minutes of climbing became my alone time. No calls, no distractions. Just me, my steps, and my music. It was almost meditative. If I was stressed about work or family, climbing helped me clear my head.
I also loved that I didn’t need any special gear. No membership, no commute to the gym. Just a good pair of shoes and a staircase.
Tips If You Want To Try This Too
If you’re thinking about using your stairs for weight loss, here’s what I learned:
- Start slow: Don’t push too hard on day one. It’s better to build stamina gradually.
- Use proper shoes: Good grip matters. Slippers won’t cut it.
- Stay hydrated: Climbing stairs will make you sweat. Keep a water bottle handy.
- Listen to your body: Your knees might feel sore. If they hurt too much, take a break or go slower.
- Make it fun: Play your favorite songs or a podcast. It makes the time fly.
Can You Really Lose Weight With Stairs Alone?
Short answer—yes, if you stay consistent and don’t overeat later to “reward” yourself. Climbing stairs is a great cardio workout. It burns more calories per minute than jogging, works your legs and glutes, and boosts your heart rate fast.
Even now, weeks later, I still climb my stairs at least four times a week. I mix it up sometimes—maybe skip every other step or climb faster to challenge myself.
What I Learned From This Whole Experience
Looking back, I realize my biggest enemy wasn’t just the quarantine weight. It was my own excuses. I always thought I needed a gym, a trainer, or a fancy diet to lose weight. Turns out, all I needed was the will to get moving and a staircase.
Small steps, literally, turned into big results. I feel fitter, healthier, and happier than I did when I was stuck on the couch.
My Advice To Anyone Struggling
If you’re feeling trapped by extra weight or low energy, look around you. Maybe your solution is closer than you think. You don’t need perfect conditions to start—you just need to start.
Climb those stairs. Walk more. Drink more water. Eat a bit cleaner. And don’t expect overnight miracles. But do expect that if you stick with it, you’ll feel better than you do right now.
So here’s to those stairs—the simple, free, overlooked workout that helped me get back to myself. I hope my story inspires you to find your own simple step forward. Literally.
