Why You Should Be Using the Sled in Your Workouts
If you’ve ever seen one of our coaches pushing a sled across the turf and thought,
“That looks like pure pain” — you’re not totally wrong.
But sled training isn’t just about looking intense or sweating buckets. It’s one of the most effective, joint-friendly ways to build real strength, power, and endurance — all in one move.
Whether you're an athlete or just trying to get stronger for everyday life, the sled belongs in your routine. Here’s why.
What Is Sled Training?
Sled training (aka sled pushing or sled dragging) involves loading a weighted sled and pushing, pulling, or dragging it across turf.
Sounds simple, right?
It is. But it’s also one of the most brutally effective tools we use at Perform24.
The Benefits of Sled Training
1. Builds Serious Strength — Without the Soreness
Unlike traditional strength training (squats, deadlifts, etc.), sled work involves concentric-only movement — meaning your muscles contract without lengthening. That means:
Less muscle soreness
Less joint stress
Faster recovery
Perfect for adults who want to train hard without feeling wrecked the next day.
2. Boosts Conditioning Without Running
Hate running? Good. So do we.
Pushing or pulling a sled gets your heart rate up, torches calories, and builds mental toughness — all without the pounding on your joints.
Low impact, high reward.
3. Strengthens Your Posterior Chain
Glutes, hamstrings, calves, back — your entire backside lights up during sled work. That’s your posterior chain, and it’s key for:
Power
Posture
Injury prevention
Think of sled training as a full-body wake-up call.
4. Works Your Core Without Crunches
Whether you’re driving a sled forward or pulling it backward, your core is working overtime to keep your body aligned and stable.
And since sleds move in multiple directions, your rotational and lateral stability gets better, too.
5. Easy to Learn, Tough to Master
Sled training is super scalable. First time in the gym? You can push an empty sled and still get a great workout. Experienced athlete? Stack on the plates and test your grit.
At Perform24, we coach clients of all levels through safe, effective sled workouts tailored to their goals.
What Muscles Do Sled Exercises Target?
Depends on how you use it — but sleds are the definition of full-body training.
Pushes → Quads, glutes, calves, core, shoulders
Drags (forward/backward) → Hamstrings, glutes, core, grip
Rows, presses, lateral pulls → Back, arms, chest, obliques
Marches & sprints → Speed, power, and athletic performance
Who Should Be Doing Sled Work?
Literally everyone. But especially:
Adults who want to get stronger without beating up their joints
Athletes who need to improve speed, power, or explosiveness
Busy professionals who want maximum results in minimum time
People recovering from injury or managing aches & pains
Why We Use Sleds at Perform24
We don’t do fluff. We do what works.
Sled training is one of the most underutilized tools in most gyms — but it’s a core part of our training at Perform24. It helps our clients:
Move better
Train smarter
Get stronger, faster
If you’re training at Perform24, chances are you’ll meet the sled pretty quickly.
And once you feel how effective it is… you’ll understand why we love it.
Want to try sled training in Tampa?
Come train with us at Perform24. We’ll teach you how to push, drag, and pull like a pro — no gimmicks, just real results.