What Incline Level Should You Use on the Treadmill?
May 12, 2025
Incline settings have become a popular feature on treadmills—and for good reason. They offer benefits for users at all fitness levels and allow for greater variety and customization in your workouts. However, which incline level is right for you? Since different incline levels produce different effects on your body, it’s helpful to understand how each one works so you can choose what best supports your fitness goals.
Why Use an Incline?
Treadmills are a go-to piece of equipment for cardio and weight loss, but adding an incline brings even more advantages. Walking or running on an incline raises your heart rate without needing to increase your speed. This makes it easier to get a good cardiovascular workout, even at a slower pace, which is ideal for those who may struggle with high-speed running.
Incline workouts are also lower impact than running at fast speeds, which helps reduce stress on your joints, especially your knees and hips. However, if you experience lower back pain, it’s best to start at lower incline levels and increase gradually.
Training with an incline also better mimics real-life terrain, like walking uphill, which builds functional lower-body strength. This kind of workout also burns more calories due to the added resistance, making it an effective way to enhance weight loss or boost overall fitness.
Are There Any Risks?
Incline workouts are generally safe, but like any exercise, they need to be approached with awareness of your current fitness level. Avoid jumping straight to high inclines if you’re new to treadmill workouts. Gradual progression is key.
Choosing the Right Incline for Your Goals
The best incline level depends on what you’re aiming to achieve, your current fitness level, and your body mechanics. As a general rule, choose an incline that challenges you without compromising your form.
Functional Strength Training
If you’re working on building strength in your legs, especially the calves, quads, and glutes, steeper inclines can be very effective. For this type of training, try starting with an incline of 8–10, and progress higher as you become more comfortable (if your treadmill offers higher levels).
Marathon or Endurance Training
When training for a race, varying your incline levels can help simulate outdoor conditions and improve your ability to adapt to different terrain. Switch between inclines to build strength, stamina, and resilience.
Weight Loss
If your primary goal is weight loss, a modest incline of 3–5% can significantly boost your calorie burn without overly straining your body. If you want more intensity, you can always increase the incline gradually.
Cardio and Heart Health
Inclines are especially helpful for cardiovascular training because they elevate your heart rate even at moderate speeds. For steady-state cardio, an incline of 2–4% is typically enough to improve heart health without overwhelming your stamina.
Incline training is a simple yet powerful way to elevate your treadmill workouts. Whether you’re focused on heart health, weight loss, endurance, or building strength, the right incline can help you get more out of your time on the treadmill. Start slow, listen to your body, and adjust as you progress.
