Why You Should Add Sandbag Training to Your Workout Routine
If you’ve ever seen one of our coaches hoisting around a heavy sandbag like it’s no big deal… and thought, “That looks tough. What’s the point of that?” — you’re not alone.
Sandbag training doesn’t always get the spotlight like barbells or dumbbells do, but it should. Because here’s the truth: if you want to get strong, build real-world functional fitness, and challenge your body in a whole new way — sandbags are a game changer.
Let’s break down why.
What Is Sandbag Training?
Sandbag training is exactly what it sounds like: you train using a bag filled with sand. But don’t let the simplicity fool you. Unlike a perfectly balanced barbell, a sandbag shifts and moves with you, which forces your body to constantly adjust and stabilize.
That’s where the magic is.
The Top Benefits of Sandbag Training
1. Real-World Strength
You don’t live your life with perfectly balanced weights in your hands. Carrying groceries, lifting your kids, moving furniture — life is awkward, unstable, and uneven.
Sandbag training mimics those real-world demands. You’ll build strength that translates to everyday life.
2. Improved Core Stability
Every sandbag lift, press, or carry requires core activation. And because the weight moves as you move, your abs, obliques, and deep core stabilizers have to do work.
In other words: sandbag training is a sneaky core workout every time.
3. Cardio and Strength Combined
Want to sweat and build muscle at the same time? Sandbags do both. Think: sandbag cleans, shouldering, carries, and squats — your heart rate spikes while your muscles are under load.
Perfect for busy adults looking to get the most out of every workout minute.
4. Versatile and Scalable
You can press it, carry it, drag it, clean it, squat it — there are dozens of sandbag exercises for all levels, from beginner to advanced.
At Perform24, we use them with both our adult clients and athletes. Sandbags meet you where you’re at.
5. Injury Resilience
Training with unstable loads helps strengthen your stabilizers and connective tissues. That means fewer injuries, better joint health, and more confidence in how your body moves.
Who Should Use Sandbags?
Short answer? Everyone.
But especially:
Adults looking to build functional strength
Athletes who want a new challenge
People tired of the same old lifts
Anyone short on time who wants a full-body workout that hits strength, cardio, and core in one go
What Muscles Do Sandbag Exercises Work?
Sandbag workouts are full-body by nature, but depending on how you use them, they target:
Glutes & legs – squats, lunges, carries
Core – almost everything, especially loaded carries
Back & shoulders – shouldering, rows, cleans, presses
Grip & forearms – sandbags are awkward and tough to hold, so your grip strength goes way up
Want to Try Sandbag Training in Tampa?
At Perform24, we incorporate sandbag strength training into our personal training and small group sessions because we believe in building real, practical strength.
You’ll:
Learn how to lift and move sandbags safely
Train in a way that supports your lifestyle
Get strong without wasting time on fluff
Sandbag workouts aren’t trendy—they’re effective. And they’re one of the many tools we use to help our clients feel strong, capable, and ready for whatever life throws at them.
What Kind of Sandbag Should You Use?
Not all sandbags are created equal. The ones that fall apart after a few uses? Skip those.
At Perform24, we recommend GORUCK sandbags. They’re durable, well-designed, and built to take a beating — just like your workouts. Whether you're training at home or with us in the gym, they're the gold standard for functional training tools.