The Benefits of Sled Walks

Oct 15, 2023

 by Quintin Power

The Benefits of Sled Walks: A Powerful Workout for All Fitness Levels

At 11 Athletics, we use our sleds often. In small group training or group classes, the sled commonly finds its way into the workout, but why? Sled walks, also known as sled drags or sled pushes, have gained popularity in recent years for good reason. This deceptively simple exercise offers a myriad of benefits that make it a versatile and effective addition to any fitness routine. Whether you're an elite athlete or just starting your fitness journey, sled walks can be tailored to your level of fitness and provide a host of advantages. Here's a closer look at the benefits of sled walks:

  1. Total-Body Workout: Sled walks engage a wide range of muscle groups, including the legs, glutes, back, shoulders, and core. This holistic approach to training makes it an excellent choice for those looking to build functional strength and develop a balanced physique.

  2. Improved Cardiovascular Fitness: Sled walks can be as intense as you want them to be. Whether you're walking at a brisk pace or sprinting with the sled, this exercise elevates your heart rate, helping to improve cardiovascular health and burn calories.

  3. Enhanced Endurance: Sled walks are an excellent way to build endurance, whether you're an athlete preparing for a competition or simply looking to boost your stamina for everyday activities. By progressively increasing the weight on the sled, you can continually challenge your endurance limits.

  4. Joint-Friendly: Unlike some high-impact exercises, sled walks are gentle on the joints. They reduce the risk of injury, making them suitable for individuals of all ages and fitness levels. Sled walks can be particularly beneficial for those recovering from injuries or with joint issues.

  5. Scalability: Sled walks are incredibly versatile, allowing you to tailor the exercise to your fitness level. You can start with a light load and gradually increase the resistance as you become more comfortable with the movement. This adaptability makes sled walks suitable for beginners and advanced athletes alike.

  6. Functional Strength: Sled walks mimic real-life movements like pushing a heavy object or dragging something behind you. This functional aspect of the exercise can help improve your strength for day-to-day activities, making everyday tasks feel easier.

  7. Fat Loss: Sled walks are a fantastic addition to a fat loss program. By incorporating high-intensity interval sled workouts, you can boost your metabolism and burn more calories, even after your workout has finished.

  8. Mental Toughness: Sled walks require mental fortitude. Pushing yourself through the physical challenge of moving a weighted sled can help build mental resilience, which can translate into other areas of your life.

  9. Variety: Sled walks offer endless variety in terms of exercise selection, including forward drags, backward drags, lateral drags, and even pushing. This variety keeps your workouts interesting and ensures you continue making progress.

  10. Team and Solo Workouts: Sled walks can be done individually or as a group activity, making them suitable for various workout settings. It's a great way to bond with workout partners or challenge yourself in a solo session.

In conclusion, sled walks provide a host of benefits that cater to a wide range of fitness goals and abilities. Whether you're looking to build strength, improve endurance, or simply stay in shape, incorporating sled walks into your fitness routine can be a game-changer. So, grab a sled, start pushing or pulling, and experience the many advantages of this effective and versatile exercise.