8 Fitness Benefits using the Gym Sled

8 Fitness Benefits using the Gym Sled


We love using the Sled here at Grange Personal Training and it's one of the most favoured pieces of exercise equipment we have.  

We also use the Sled outdoors so its a great way to train, get some fresh air and all the benefits listed below.

The sled is one of the most versatile and effective tools in functional training, especially for developing real-world strength, power, and resilience. 

Check Out this Video from Muscle & Motion on using the Sled and the targeted Muscle Groups. 


8 Benefits from using the Sled

Full-Body Strength Development

  • Muscles worked: legs, hips, glutes, core, shoulders, and arms — depending on push or pull variations.
  • Sled pushes and drags develop horizontal force production, a pattern essential for daily movement (walking, running, pushing, carrying).
  • Because the sled provides accommodating resistance (it only moves when you do), it’s joint-friendly and scalable to any fitness level.

Functional Power & Acceleration

  • Builds explosive power and acceleration by improving ground reaction forces — crucial for sports, sprinting, and real-world movement.
  • Mimics the force angle and movement mechanics of running, which enhances stride strength and lower-limb drive.

Low-Impact Conditioning

  • Offers a high-intensity cardiovascular workout without impact loading on joints.
  • Ideal for adults over 40 who want to build fitness without excessive wear and tear.
  • Can replace or supplement running for those with knee or hip concerns.

Core & Stability Integration

  • Every sled push, pull, or drag demands trunk stiffness and postural integrity.
  • Engages the deep core stabilizers and promotes better transfer of power between upper and lower body.
  • Excellent for teaching bracing under movement, which improves real-life stability (e.g., carrying groceries, lifting kids, manual work).

Endless Variety & Progressions

You can manipulate:

  • Load: heavy for strength, light for speed.
  • Direction: forward push, backward drag, lateral pull, rotational push.
  • Implements: ropes, harnesses, handles.
    This allows you to program it for strength, power, metabolic conditioning, or rehab.

Metabolic & Fat-Loss Conditioning

  • Short, intense bouts with sleds elicit a strong EPOC effect (post-exercise oxygen consumption), boosting calorie burn.
  • Great for interval training — think 30–40s max effort push, 60–90s rest, repeat.
  • Produces less central nervous system fatigue than barbell or plyometric work, allowing frequent use.

Postural & Gait Benefits

  • Reinforces forward lean and triple extension (ankle, knee, hip), improving gait mechanics and walking/running efficiency.
  • Backward sled drags strengthen the VMO (vastus medialis oblique), supporting knee health and improving deceleration control.

Integration into Functional Training Systems

Within frameworks like SPAM (Support, Protection, Anchor, Movement) or Anatomy Trains:

  • Support: Builds base strength through stable foot contact and core activation.
  • Protection: Enhances joint resilience via controlled resistance across chains.
  • Anchor: Encourages grounded force transfer through fascia lines (especially superficial back and front lines).
  • Movement: Develops natural locomotion patterns under load.

As you can see you get a lot of benefit from one piece of Equipment, hope you found this interesting. 

If you are interested in Personal Training get in touch:

Call/Text Bri - 0410 663873 
Email - hello@grangept.com.au

Cheers Bri (Personal Trainer/Owner)
Grange Personal Training Studio

Eat Well, Move Well, Live Well

Book a Free Health Consultation