Walking past the sled area in the gym can be intimidating, especially for those who usually stick to free weights. It's often seen as equipment for athletes only, but in reality, the sled is one of the most versatile and underrated tools available. It can help build power, strength, and improve conditioning and fat loss.
"While we primarily use it for lower body training, we can also use the sled to strengthen our upper body with presses and pulls," says Matt Kasee, MS, CSCS, trainer and owner of Trilogy Fitness Systems. "It can be scaled for a complete beginner or a high-level athlete. The learning curve is very small, yet it provides a tough challenge."
The sled is powerful for building muscle, improving body composition, and boosting aerobic capacity. It quickly spikes your heart rate and provides an intense workout. For beginners or those with joint pain, consistent sled work can build enough strength to comfortably reintroduce exercises like lunges.
"The sled has no eccentric, or muscle lengthening, phase," Kasee adds. "So, we can use it without causing significant muscle soreness. This means more work with less muscle breakdown and it's easier on the joints." Its versatility allows for heavy loads for strength, longer durations for endurance, or lighter, faster pushes for power and conditioning.