Blog Fitness Workouts 9/11 Stair Climb Workout: Remembering The Victims With A Hardcore Challenge

9/11 Stair Climb Workout: Remembering The Victims With A Hardcore Challenge

Stair-climbing is one of the most effective exercises for burning calories and building cardio endurance. And on September 11th, many people will be paying tribute to the victims of the terrorist attacks by participating in stair-climbing events across the country. Not familiar with 9/11? This date marks the anniversary of the terrorist attacks that took place in New York City, Washington D.C., and Pennsylvania on September 11th, 2001. In remembrance of those who lost their lives, many stair-climbing events have been created as a way to honor the victims and raise money for charity. The 9/11 stair climb workout is a great way to challenge yourself physically and mentally (4) , while also paying tribute to those who lost their lives on that fateful day. Here’s everything you need to know about this workout challenge.


What Is The 9/11 Stair Workout?

The workout involves climbing the equivalent of the 110 stories of the World Trade Center, either in one continuous session or broken up into smaller increments throughout the day.

How Many Stairs Do You Climb For 9/11?

The 9/11 stair workout is based on the 110-story height of the twin towers. To complete the challenge, you’ll need to climb 2,071 steps (to reach the top).

How Long Does It Take To Do The 9/11 Stair Climb?

The time it takes to complete the stair climb will vary depending on your fitness level. If you’re in good shape you probably can finish the workout in under an hour. However, if you’re just starting out or aren’t used to climbing stairs, it will take you longer.

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9/11 stair climb workout

What Are The Benefits Of Doing The 9/11 Stair Climb Workout?

The benefits of the 9/11 stair workout are both physical and mental and are similar to those of any other stair climbing workout.

1. Cardiovascular Health

Heart health is one of the main benefits of stair climbing. The 9/11 stair workout is an excellent way to get your heart rate up and improve your cardiovascular fitness (2).

2. Muscle Tone

Climbing stairs is a great way to tone your leg muscles, especially your glutes and quads. The 9/11 stair workout will also work your arms, shoulders, and core (1).

3. Weight Loss

If weight loss is your goal, the 9/11 stair workout can help. Stair climbing is a great calorie-burning exercise, and the more stairs you climb, the more calories you’ll burn (5).

4. Mental Health

The 9/11 stair workout can also be beneficial for your mental health. Exercise in general 

has been shown to improve mood and reduce stress, anxiety, and depression. The stair climb can also help you clear your mind and boost your concentration (3).

5. Gateway To A Healthy Lifestyle

The 9/11 stair workout can be a great way to start your journey to a healthier lifestyle (5). If you’re not used to exercising, the stair climb can be a good introduction to working out. It’s also a great way to motivate yourself to stick with an exercise program.

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6. Lower Your Risk Of Disease

Regular exercise has been shown to lower your risk of heart disease, stroke, cancer, and other chronic diseases (2). The 9/11 stair workout can help you reduce your risk of these diseases, especially if you make it a regular part of your fitness routine.

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9/11 stair climb workout

How To Do The 9/11 Workout

There are a few different ways to do the 9/11 stair workout, depending on your fitness level and how much time you have.

1. Continuous Climb

If you’re up for a challenge you can try to climb all 2,071 steps in one continuous session. This is the most difficult way to do the workout, but it’s also very rewarding.

2. Broken Up Into Smaller Sessions

If you don’t have time for a continuous climb or you’re not sure you can handle it, break up the stair climb into smaller sessions throughout the day. For example, you could climb 100 steps in the morning, 100 steps at lunch, and 100 steps in the evening. Or, you could do 50 steps every hour for 21 hours.

3. Use A Stair Stepper Or Treadmill

If you don’t have access to stairs, you can use a stair stepper or treadmill to simulate the stair climb. Just make sure to adjust the settings so that you’re challenging yourself.

4. Join A 9/11 Memorial Stair Climb Event

If you want to do the 9/11 stair workout with others, you can join a 9/11 memorial stair climb event. These events are usually held on or around September 11th and are a way to honor the victims of the attacks.

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9/11 stair climb workout

How To Train For The 9/11 Stair Climb

To train for this intense stair workout you’ll need to do some stair climbing of your own. If you don’t have access to stairs, you can use a stair stepper or treadmill. Start by doing short bursts of stair climbing and gradually increase the duration and intensity as you get in better shape.

You should also include other types of cardio and strength training in your training program. Cardio will help improve your cardiovascular fitness, and strength training will help build the muscles you need for stair climbing.

Here are some specific training tips to help you prepare for the 9/11 stair workout:

Building Cardiovascular Endurance

Cardiovascular endurance refers to your body’s ability to sustain long periods of exercise. To build your cardiovascular endurance, you should do regular aerobic exercise, such as jogging, cycling, or swimming.

Start by doing 20-30 minutes of aerobic exercise 3-5 times per week. As you get in better shape, you can gradually increase the duration and frequency of your workouts.

Consider whether the cardio exercise you choose is low or high impact—this will affect how hard your joints work. If you have any joint pain or injuries, stick to low-impact cardio, such as swimming or cycling.

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9/11 stair climb workout

Building Muscle Strength

Muscle strength is important for stair climbing because it helps you generate more power with each step. To build muscle strength, you should do regular resistance training, such as weightlifting or bodyweight exercises.

Your lower body will take the brunt of the work when stair climbing, so focus on exercises that target your legs, such as squats and lunges. You should also do exercises that target your core, such as sit-ups and crunches.

Start by doing 2-3 sets of 8-12 repetitions of each exercise 2-3 times per week. As you get stronger, you can gradually increase the number of sets and repetitions.

Improving Your Mobility

Mobility refers to your body’s ability to move through a full range of motion. To improve your mobility, you should do regular stretching and foam rolling.

Stretching helps to lengthen your muscles and improve your range of motion. Foam rolling helps to release knots and tension in your muscles.

Before each workout, try these dynamic stretches. They are designed to help you warm up and get your muscles ready for exercise:

  • high knees
  • butt kickers
  • arm circles
  • side lunges
  •  inchworms

After each workout, perform these static stretches to help your muscles recover:

  • hamstring stretch
  • quadriceps stretch
  • calf stretch
  • chest stretch
  • triceps stretch

Foam rolling can be done before or after your workouts. Just make sure to spend extra time foam rolling any tight or sore muscles.

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9/11 stair climb workout

Safety Tips For The 9/11 Stair Climb

If you’re not used to climbing stairs, it’s important to train for the 9/11 stair workout so that you don’t get injured. Here are a few tips for training:

1. Start Slow

If you’re new to stair climbing, start slow and gradually increase your intensity. Don’t try to do too much too soon.

2. Listen To Your Body

It’s important to listen to your body and take breaks when you need them. If you’re feeling tired or dizzy, stop and rest.

3. Wear Comfortable Shoes

Wear comfortable shoes that are appropriate for stair climbing. Avoid wearing shoes with high heels or open-toed shoes.

4. Use The Proper Form

Use proper form when climbing stairs. Avoid hunching over and keep your abs engaged.

5. Warm Up And Cool Down

Before you start stair climbing, warm up with some light cardio and dynamic stretches. After you’re done, cool down with some static stretches.

9/11 Stair Climb Workout: The Bottom Line

The 9/11 stair workout is a great way to honor the victims of the attacks while challenging yourself physically. Training for the stair climb will require some dedication, but it’s well worth the effort. Just be sure to train safely and listen to your body to avoid injury.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. 8 simple steps to a healthier, stronger you (2012,
  2. Daily stair climbing is associated with decreased risk for the metabolic syndrome (2021,
  3. Exercise for Mental Health (2006,
  4. Promoting Stair Climbing as an Exercise Routine among Healthy Older Adults Attending a Community-Based Physical Activity Program (2019,
  5. Stepping up to better health: could stair climbing be the solution? (2016,
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