Unlock Strength, Power, and Endurance: The Ultimate Guide to Sled Push Workouts

If you’re serious about building strength, conditioning, and power, adding a workout sled to your setup should be at the top of your list. While a good sled push workout is great for athletes at any fitness level, it's also capable of building real-world functional strength, explosive power, and unmatched endurance.

Maybe you’re thinking of getting into sled training, or maybe you’ve already incorporated the sled into your current routine. Either way, we’re going to break down everything you need to know to get the most out of this classic piece of equipment.

What is a Workout Sled?

So what even is a workout sled? Basically, workout sleds are designed to be loaded with weight and pushed, pulled, or dragged across a flat surface. Sounds simple, but sled workouts are far from easy and are extremely effective.

This rugged piece of equipment has its origins in functional labor and has really been around for centuries as a tool for actual work. At its core, the workout sled builds powerful functional strength in a natural way, just like sleds always have. It’s no wonder it was adopted for athletic training in the early 20th century in sports like football and sprinting. Since then, the humble sled has become a go-to for nearly any sports and fitness training you can think of from obstacle course races, to Strongman competitions, to professional sports championships. And this is because sled push workouts deliver results on multiple levels, including power, speed, and endurance.

Of course, the design has been optimized for peak performance and physical fitness training since it's humble beginnings, but the general concept remains the same. This no-nonsense piece of equipment typically has a flat metal frame, vertical handles, runners or skids for fluid movement, and weight holders to adjust the load.

Keep reading to learn how to use your workout sled to get stronger, faster, and leaner.

6 Reasons to Add Sled Training to Your Rotation Now

From professional athletes to weekend warriors, sled training can be a real game-changer, helping you push your limits, break plateaus, and crush your goals. Here are just a few reasons why workout sleds are a must in any serious training regimen:

1. Torch Calories Fast: Looking to burn calories? Sled push workouts will get your heart racing and melt fat fast. The full-body effort needed to move the weight of the sled torches calories and keeps your metabolism boosted long after your workout is done.
2. Build Leg Strength & Explosive Power: Pushing a sled, especially one loaded up with weight plates, takes major leg power. Prepare to feel the burn in your quads, hamstrings, calves, and glutes. If you want thick, powerful legs, the sled is your new best friend.
3. Supercharge Your Cardio Routine: Whether you’re sprinting, pushing, or dragging, sled training will kick your cardio into high gear. This is a great way to improve your stamina and conditioning—whether for sports or just general fitness.
4. Skyrocket Speed Training: Speed athletes rely on sled pushes to improve sprinting power, acceleration, and speed. When used with lighter weights, workout sleds help build the leg drive needed for quick acceleration and put your body in a forward lean that simulates a sprinting motion. And because the sled works the posterior chain, you’ll be able to push off the ground with more force, resulting in longer strides.
5. Boost Functional Fitness: Sled exercises mimic real-world movements, engaging your muscles in a way that carries over to nearly any sport as well as everyday physical activity. It’s not just about getting bigger—it's also about building usable strength and conditioning that will keep you healthy for years to come.
6. Keep it Low Impact: Sled workouts are a great way to get a low impact workout in that still packs a major punch. Unlike running and jumping-based cardio exercises that can strain your joints, sled workouts involve a lot of pushing, pulling, and dragging for an intense workout while still being low impact. This is particularly useful for anyone recovering from an injury who still wants to stay in shape.

Types of Sleds

Thinking of getting a workout sled? Here’s a quick rundown of the some of the more common types and what you need to know to choose the one that’s right for you:

• Weight Plate Sled (sometimes referred to as a "Standard Sled" or "Flat Sled"): This sled has a flat platform for stacking weight plates, making it great for heavy pushes and drags. 

Ideal for: Strength athletes or anyone focused on lower body power, perfect for building leg strength and muscle mass.

• Prowler Sled (also called a "Power Sled"): This sled is often equipped with two upright handles and low handles for pushing at different heights. 

Ideal for: Athletes who want a versatile sled for strength, speed, and conditioning, offering a range of pushing positions for total body training.

• Speed Sled (also known as a "Sprint Sled"): This is a lighter sled specifically designed for speed drills and is typically loaded with less weight and used with a harness or belt for sprint resistance. 

Ideal for: Sprinters or athletes focusing on improving acceleration and running power, ideal for speed drills and sprint resistance training.

• Husafell Sled (also known as a "Strongman Sled" or "Drag Sled"): Featuring a solid frame for weight loading, this sled is designed for heavy dragging exercises. (Fun fact: the Husafell sled is named after a famous Icelandic lifting stone originally used as a gate to a sheep pen.) 

Ideal for: Strongman competitors or any athlete looking for intense, full-body strength and endurance training through dragging exercises.

• Push/Pull Sled (sometimes called a "Dual Sled" or "Two-Way Sled"): With handles on both ends, this sled is perfect for alternating between pushing and pulling without needing to turn the sled around. These sleds come at different heights, from taller designs to low bar designs. 

Ideal for: Fitness enthusiasts looking for a sled that allows for alternating between pushing and pulling without stopping, perfect for full-body conditioning.

• Reverse Drag Sled (sometimes called a "Pull Sled" or "Harness Sled"): Designed mainly for pulling exercises, this sled often comes with a rope or harness attachment. 

Ideal for: Athletes focusing on posterior chain development (hamstrings, glutes, and lower back).

• Indoor Sled (also referred to as a "Carpet Sled" or "Turf Sled"): Made specifically for indoor use, this sled has a padded bottom or low-friction skis for gliding over surfaces. 

Ideal for: Those who train indoors and want a sled that glides easily over gym floors, designed for training in indoor environments.

• Tank Sled (also called a "Resistance Sled" or "Wheel Sled"): Tank sleds feature wheels with adjustable resistance, allowing users to increase or decrease tension as needed. 

Ideal for: Athletes who want to incorporate progressive resistance into their training, ideal for routines where consistent tension is key for building strength and endurance.

• Convertible Sled (sometimes referred to as a "Multi-Use Sled" or "Modular Sled"): Convertible sleds have modular attachments, allowing you to adapt them to different training styles. This is one of the most adaptable sleds available with the option of adding various handles, ropes, and harnesses. 

Ideal for: Athletes looking for a highly versatile sled that can be customized for different exercises, offering flexibility for any training regimen.

It’s important to note that some sleds may have features that aren’t typically included with the type of sled they are, and some sled styles will have features that overlap with other sled styles. That’s why it’s important to know what your fitness goals are when choosing a workout sled. Power? Speed? Endurance? Keep reading for tips on how to use your sled to crush your specific fitness goals.