If you’ve ever looked at a treadmill’s console and wondered, ‘what is a 16 incline on a treadmill?’, you’re not alone. It’s a setting that can look intimidating but offers a powerful workout. Simply put, it means the treadmill belt is angled to simulate walking or running up a very steep hill.
This incline level is not a percentage, but a measure of the angle. A 16 incline means the treadmill bed is raised 16 degrees from horizontal. It’s one of the steepest settings available on most home and gym machines, creating a significant challenge for your legs, heart, and lungs.
What Is A 16 Incline On A Treadmill
Understanding the 16 incline setting is key to using it effectively. It’s a fixed angle, different from the percentage grade you might see on some treadmills or outdoor signs. While a 16% grade is a slope that rises 16 feet for every 100 feet forward, a 16-degree angle is actually much steeper.
To visualize a 16 incline, think of a very steep hill. It’s beyond a typical road grade and closer to the pitch of a challenging hiking trail or a set of stairs. At this angle, you’ll feel a intense pull in your glutes, hamstrings, and calves with every step.
How a 16 Incline Compares to Other Settings
Most treadmills have a range from 0 to 15, but many go to 20 or even 40 degrees. Here’s how a 16 incline stacks up:
- 0-5 Incline: Gentle warm-up or flat-road simulation.
- 6-10 Incline: Moderate hill training, good for building stamina.
- 11-15 Incline: Steep hill simulation, used for intense intervals.
- 16-20 Incline: Very agressive incline, primarily for max-effort intervals or walking.
As you can see, a 16 incline sits in the highest tier of difficulty. It’s not a setting for your entire run, but a tool for short, focused efforts.
The Benefits of Training at a High Incline
Using a steep incline like 16 offers several unique advantages that flat running can’t match. The benefits are substantial, but it’s important to approach them safely.
- Major Calorie Burn: Your body works much harder against gravity, burning more calories in less time compared to flat running.
- Strength Building: It intensely targets your posterior chain—glutes, hamstrings, and calves—acting like a strength workout for your legs.
- Improved Cardiovascular Fitness: Your heart and lungs have to work overtime, boosting your aerobic capacity.
- Reduced Joint Impact: At steep inclines, you naturally take shorter, slower steps, which can lessen the impact on your knees and hips versus pounding the flat belt.
- Mental Toughness: Conquering a 16 incline builds significant mental resilience.
How to Safely Use a 16 Incline on Your Treadmill
Jumping straight to a 16 incline is a recipe for injury. You need a smart approach. Follow these steps to incorporate it into your routine without risking a strain.
Step 1: Master Lower Inclines First
Build a solid base. You should be comfortable with interval workouts at inclines of 10-12 before even considering 16. This prepares your muscles and tendons for the extreme load.
Step 2: Always Warm Up Thoroughly
Spend 5-10 minutes walking at a slow pace on a 1-3 incline. Include dynamic stretches like leg swings and hip circles to get blood flowing. A cold start at a high incline is a major risk.
Step 3: Start with Walking, Not Running
At 16 degrees, almost everyone should walk. Set a slow, deliberate pace—somewhere between 2.5 and 3.5 mph. Focus on taking small steps and driving through your heels to active your glutes.
Step 4: Use Short Intervals
Your first workout should look like this:
- Warm up for 10 minutes on a low incline.
- Set the treadmill to 16 incline and a slow walking speed (2.8 mph, for example).
- Hold for 30 seconds to 1 minute.
- Lower to 0 incline and walk easy for 2-3 minutes to recover.
- Repeat for 3-5 intervals total.
- Cool down with 5 minutes of flat walking.
This interval method allows you to gain the benefits without overtaxing your body to quickly.
Step 5: Listen to Your Body and Hold the Rails Lightly
If you feel sharp pain, dizziness, or excessive breathlessness, stop immediately. It’s okay to lightly touch the handrails for balance, but don’t lean on them or support your weight. Leaning negates the core and lower body benefits and can strain your back.
Common Mistakes to Avoid at Steep Inclines
Even experienced treadmill users can make errors when the grade gets this high. Be mindful of these pitfalls.
- Leaning Too Far Forward: Your body will naturally lean into the hill, but avoid hunching over the console. Try to keep a tall spine.
- Overstriding: Taking too-long steps puts pressure on your joints. Keep your steps short and quick underneath your body.
- Going Too Fast: Speed is not the goal here. A controlled, powerful walk is far more effective and safer than a shaky run.
- Skipping Recovery: Your muscles need time to adapt. Don’t do high-incline workouts two days in a row; allow for a rest or easy flat day in between.
Workout Ideas Incorporating a 16 Incline
Here are two sample workouts to try once you’ve built up some experience with lower inclines. Remember to adjust speeds to your own fitness level.
Workout 1: The Incline Power Walker
- 0-5 min: Warm-up walk at 3.0 mph, incline 2.
- 5-20 min: Alternate 1 minute at 16 incline (2.8 mph) with 2 minutes at 0 incline (3.2 mph). Repeat 5 times.
- 20-25 min: Cool-down walk at 2.8 mph, incline 0.
Workout 2: The Peak Climber (Advanced)
- 0-10 min: Gradual warm-up, increasing incline by 1 every minute up to 5.
- 10-25 min: Pyramid set: 1 min at incline 8, 1 min at 12, 1 min at 16, then back down (1 min at 12, 1 min at 8). Walk 2 minutes at incline 3 between pyramids. Complete 2-3 pyramids.
- 25-30 min: Cool-down.
These workouts are just templates. Feel free to modify the times and speeds to suit what you can handle.
Frequently Asked Questions (FAQ)
Is a 16 incline on a treadmill good?
Yes, it’s an excellent tool for high-intensity training, building lower body strength, and boosting calorie burn. However, it’s only “good” if used correctly and safely, with proper progression.
What does incline 16 mean?
Incline 16 refers to the angle of the treadmill deck. It is tilted 16 degrees upward from the floor, simulating a very steep hill.
Can you run on a 16 incline?
It is not recommended for most people. The risk of injury is high, and form often breaks down. Power walking at a 16 incline provides a supremely challenging workout without the added impact of running.
How steep is a 16 incline?
It is extremely steep. For comparison, most staircases are about 30-35 degrees, so a 16 incline is roughly half as steep as a typical flight of stairs, but much steeper than any paved road you’d encounter.
What muscles does a 16 incline work?
It primarily targets your glutes, hamstrings, and calves. It also engages your core for stability and your lower back to a lesser degree. Your quadriceps work hard too, but they are more dominant on flat runs.
Adding a 16 incline to your treadmill routine can break up the monotony and push your fitness to new levels. Start slow, respect the intensity, and focus on good form. With consistent practice, you’ll find yourself getting stronger and more confident with each challenging step you take.