I Used the Merach Mini Stepper for 90 Days and Here’s What I Found
As someone who has completed six marathons and regularly runs, I was healthy skeptical about the Merach mini stepper . The device has been making waves on social media, especially TikTok , where its creators claim it makes a world of difference in terms of leg strength, cardiovascular health, and overall fitness. After watching countless videos promising dramatic changes, I decided to give it a 90-day trial.
My goal wasn’t to replace a core workout program, but to evaluate the stepper’s usefulness as a tool to combat a sedentary lifestyle (as I called it in my first review ) and determine whether its continued use could bring tangible benefits. Having spent years studying how the body adapts to exercise, I wanted to see if this compact device could actually live up to its promise.
90 days of steps to nowhere
The Merach Mini Stepper is a simple device: two pedals connected by hydraulic resistance cylinders, with adjustable tension and a simple pedometer. Assembly takes less than 15 minutes, and despite its lightweight design, the device feels sturdy.
To start, this mini stepper has two main modes: up and down step and side to side rotation. When the lever is lowered, as shown in the photo below, you are ready to rotate. This rotational motion does not feel like climbing stairs, but more like skiing. I know I feel it more in my glutes to keep my balance during this movement.
When the lever is raised, as shown here, you can go up and down. It’s more like climbing stairs, and it’s definitely a better choice for a more familiar movement.
I also attached resistance bands to get my arms involved. Aside from working the biceps, there is no resistance to the step other than your body weight. This means that the difficulty and potential gains are entirely dependent on the speed and strength of your movements. I did try to use this stepper at maximum intensity, but it just doesn’t achieve the maximum gains compared to something like the stepper at your gym.
I’ve developed a consistent routine for myself: 20 to 30 minutes of walking each day, usually while working at my desk or watching TV . The steps definitely keep my lower body active and my heart rate up a bit. According to my Garmin watch, my heart rate has occasionally reached 140 beats per minute, which is a moderately intense workout. (My watch is a Forerunner 165 Music , which I’m actively testing for a review coming soon.)
Ultimately, the mini stepper’s promise of a “low-intensity” workout is true, but perhaps too true. My legs have never been particularly challenged. Here’s a before-and-after photo of my calves, especially my calves.
I know how much lighting can affect before and after photos, so I shot them in the same place, at the same time of day, and even wearing the same socks. The first photo was taken on May 16, 2025, and the second on July 16, 2025. In between, I had to retire my old Brooks Ghost 16s last month, but I love my Saucony Endorphin 5 Speeds (right). As you can see, my muscles look pretty much the same after 90 days of mini-stepping.
Reality check: did I at least make my moves?
Social media content about the mini stepper often includes impressive claims of before-and-after results, promises of a quick leg makeover, and claims that 15 to 20 minutes a day will dramatically change your physique . After three months of regular use, these claims are untrue.
My main gripe is the lack of resistance. While the stepping motion engages the calves, quads, and glutes, this type of device is clearly not enough to achieve real muscle growth or development. The movement pattern is essentially repetitive calf raises. It’s not that difficult, but after 90 days I was bored out of my mind. Unlike running, which offers a change of scenery and the chance to run into that cute dog walker, or cycling, which creates the illusion of movement, the mini stepper only offers repetitive motion—stepping up and down.
Personally, I think my body recognized the stepper’s limitations and responded with the physiological equivalent of a shrug. For marathon runners and experienced athletes, the stepper offers minimal training benefit. However, for sedentary people looking to increase their daily activity, it is undoubtedly a practical and safe solution.
What I learned
Here’s what the Amazon reviews don’t tell you: The Merach mini stepper works as well as it can, and that’s the problem. It provides a low-intensity, moderate-intensity cardio workout that’s safe, affordable, and unremarkable. For those recovering from an injury or just starting out on their fitness journey, it’s probably ideal. Those looking to sculpt their legs into masterpieces of sculpted beauty are better off investing in a set of dumbbells .
If I had to recommend the mini stepper, I would emphasize that my 90-day journey provided me with a practical alternative to sitting for long periods of time. The device’s silent operation allows it to be used while working or watching movies, which, in my opinion, eliminates one of the main barriers to regular exercise: finding the time. In addition, the stepper’s compactness and portability are its undeniable advantages. It is easy to store, does not require electricity, and can be used in small spaces.
The stepper never challenged me enough to make a meaningful difference. It never forced me into the zone of discomfort where adaptation and improvement occur. After 90 days of consistent use, my legs feel exactly the same as they did on day one. But that’s not necessarily the machine’s fault. It’s my fault, because I expected a $44.99 machine to require dedication, gradual progression, and perhaps a gym membership.
The Merach Mini Stepper is a perfectly adequate device that does exactly what it says it does. It’s just not revolutionary, transformative, or particularly impressive. If you’re looking for an inexpensive way to add movement to your day while binge-watching Netflix, the stepper is for you. If you’re hoping to transform your legs, you’ll want to look elsewhere.