If you’ve ever wondered ‘what incline should i use on a treadmill,’ you’re not alone. It’s a common question with an answer that depends entirely on your goals and fitness level. Using the incline feature correctly can turn a basic walk into a powerful workout, boosting calorie burn and building strength without the high impact of running. Let’s break down how to find your perfect settings.
What Incline Should I Use On A Treadmill
There is no single perfect incline for everyone. The best setting changes based on what you want to acheive, from fat burning to marathon training. Think of the incline as a dial you can adjust to customize every session. This guide will help you understand how to turn that dial for your body.
Understanding Treadmill Incline Percentages
First, what do those numbers mean? A 1% incline means the treadmill belt is raised 1 unit for every 100 units of length. It simulates gentle outdoor terrain.
- 0% (Flat): Mimics walking or running on a completly smooth surface.
- 1-2% (Light Incline): Often recommended to simulate outdoor wind resistance, even for “flat” runs.
- 3-4% (Moderate Incline): Feels like a steady hill, increasing heart rate and engaging glutes and hamstrings.
- 5-7% (Steep Incline): A challenging hill for power walking or intense running intervals.
- 8%+ (Very Steep): Used for short, high-intensity bursts or advanced hill training.
Incline Settings for Specific Goals
Now, let’s match the incline to your primary objective. Pick the goal that fits you best.
For Weight Loss & Calorie Burn
Incline training is fantastic for burning more calories in less time. It ups the intensity without requiring you to run faster.
- Steady-State Fat Burn: Walk at a brisk pace (3-4 mph) at a 3-5% incline. You should be able to talk, but not sing.
- Interval Blast: Alternate 2 minutes at a 5-7% incline with 2 minutes at a 1-2% incline for recovery. Repeat for 20-30 minutes.
- Key Tip: Holding onto the rails heavily reduces calorie burn and muscle engagement. Swing your arms naturally.
For Building Leg & Glute Strength
To target you’re posterior chain, you need to challenge it with hills.
- Strength Walks: Slow your speed to 2.5-3.5 mph and increase the incline to 8-12%. Take shorter, powerful steps.
- Hill Repeats: After a warm-up, do 60-90 second repeats at a 6-10% incline with a slow jog or walk back to recovery at 1%.
- Lunge Walks: At a very slow speed (1.5-2 mph) and a 5-8% incline, perform walking lunges for 30-60 seconds at a time.
For Improving Running Performance
Runners use incline to build power, stamina, and speed.
- Outdoor Simulation: Always set your treadmill to at least a 1% incline to better match the effort of running on flat ground outdoors.
- Endurance Builder: Incorporate long segments (e.g., 10 minutes) at a 2-4% incline into your steady runs.
- Speed & Power: Short, steep intervals (30-60 seconds at 5-8% incline) with full recovery jogs build anaerobic power.
For Beginners & Joint Health
Incline can be a safe way to increase workout intensity.
- Start Low: Begin with a 1-2% incline for your entire walk. Focus on posture and not holding the rails.
- Low-Impact Option: A brisk walk at 3-4% incline often burns similiar calories to a jog with less impact on knees and hips.
- Progress Slowly: Add 0.5% to 1% more incline each week as your fitness improves, rather than always increasing speed.
A Step-by-Step Guide to Your First Incline Workout
Ready to try? Follow this simple 30-minute beginner-friendly plan.
- Warm-up (5 mins): Walk at 0% incline, 2.5-3 mph. Let your muscles warm up.
- Base Pace (5 mins): Increase to 3.5 mph at a 2% incline. Find your rhythm.
- First Hill (3 mins): Bump the incline to 5%. Keep your speed the same.
- Recovery (3 mins): Lower incline to 1%. Keep walking.
- Main Hill (5 mins): Go to a 6% incline. Focus on driving your steps.
- Recovery (3 mins): Back to 1% incline.
- Final Challenge (3 mins): Try a 7% incline if you feel good, or hold at 6%.
- Cool-down (3 mins): Gradually lower incline to 0% and slow your speed down gently.
Common Mistakes to Avoid on an Incline
Steering clear of these errors will make your workouts safer and more effective.
- Holding the Handrails Tightly: This reduces the work your legs and core do, slashing calorie burn and throwing off your natural gait.
- Leaning Too Far Forward or Backward: Try to maintain a tall, upright posture, leaning slightly from the ankles on steeper hills.
- Increasing Incline and Speed Dramatically: Only increase one variable at a time to avoid injury or early fatigue.
- Ignoring Pain: Sharp pain in your calves, shins, or knees is a sign to reduce the incline or stop. Discomfort is normal, pain is not.
- Skipping the Warm-up: Starting a steep incline with cold muscles is a recipe for strains.
Advanced Incline Workouts to Try
Once your comfortable with basic hills, test yourself with these structured sessions.
The Pyramid Workout
This builds intensity and then brings it back down. After a warm-up, start at a 4% incline. Each minute, increase the incline by 1% until you reach 8% or 10%. Then, decrease by 1% each minute back to 4%. Keep your speed constant throughout.
The Rolling Hills Run
Mimick a outdoor hilly course. Set your treadmill to alternate between 2-minute blocks at 2% incline and 2-minute blocks at 6% incline for 20-30 minutes total. It keeps your mind and body engaged.
Safety Tips and Best Practices
Staying safe is the most important part of any routine.
- Always use the safety clip that attaches to your clothing.
- Start with lower inclines to let your achilles tendons and calves adapt.
- Stay hydrated, as incline work can make you sweat more quikly.
- Wear proper, supportive shoes designed for walking or running.
- Listen to your body’s signals for rest, its smarter than any preset program.
FAQ: Your Treadmill Incline Questions Answered
Is walking on an incline better than running?
It depends. Incline walking can burn comparable calories to running with lower joint impact, making it excellent for many people. Running is generally better for pure running-specific endurance.
What is a good incline for walking?
For general fitness, a 3-5% incline at a brisk pace is excellent. Beginners should start at 1-2%, while those seeking intensity can use 6-10% for shorter periods.
How long should you walk on an incline?
Aim for at least 20-30 minutes for a solid cardio session. You can get benefits from shorter, higher-intensity incline intervals as well.
Does incline training build muscle?
Yes, particularly in the glutes, hamstrings, and calves. It provides resistance training similar to hiking, which can lead to muscle growth and strength gains over time.
What’s the best speed and incline to lose belly fat?
Spot reduction isn’t possible, but for max calorie burn, use interval training: alternate between high incline/low speed and low incline/higher speed periods to keep your body challenged.
Finding the right treadmill incline is a personal journey that can greatly enhance your fitness results. Start conservatively, pay attention to how your body feels, and gradually progress. The incline button is a powerful tool—use it wisely to reach your goals. For more detailed guidance on proper walking form to pair with your incline training, check out this helpful resource from the CDC’s guide to walking for physical activity.