The stair-climbing group started with four sets of step-ups on a box about 30 or 40 centimeters (about 1 or 1.3 feet) high, alternating two sets per leg, to induce muscle fatigue and build strength.

Tsang agrees that climbing coupled with complementary exercises such as dynamic kettlebell moves or TRX training-both of which are available at most climbing gyms these days-is the ultimate workout.

If you’re trying to lose a bit of weight and want a new way to do it, stair-climbing as a regular exercise — or just adding a few flights a day — might be for you.

She completed the trek with clients in their 60s and said strength training is key to aging well. Exercises like rucking, planks, push-ups, and wall-sits have big benefits for longevity.