Members training on the turf lane next to the strength area at American Muscle & Fitness

How Do I Use a Sled on Turf? Push, Pull, Repeat

A sled is a weighted cart you push or pull on turf. It works your legs, heart and lungs. It is easy on your joints because there is no lowering part. Start with a light load. Push for 20 to 30 yards. Rest. Repeat. American Muscle & Fitness has a red turf lane for sled work.

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Part 1

Why use a sled

Builds strong legs
Gets your heart pumping
Easy on knees and back
Simple to learn
Good for all ages

You can not really do a sled push wrong if you stay low. That makes it great for new lifters.

Part 2

How to push

Step 1 Hold the high or low handles.
Step 2 Lean in with a flat back.
Step 3 Take short, strong steps.
Step 4 Drive with your legs, not your arms.
Step 5 Keep going to the end of the lane.

Part 3

Four sled plans

Pick one plan
Plan	What to do
Beginner	6 light pushes. Rest 90 seconds between.
Fat burn	10 pushes. Rest 45 seconds between.
Strength	5 heavy pushes. Rest 2 to 3 minutes.
Mix	Push down, pull back with a rope, 6 rounds.

Part 4

Add it to your week

Do sled work once or twice a week. Try it at the end of a leg day. Or use it as your cardio day. Pair it with farmer carries and walking lunges on the turf. Rest a day before heavy squats.

Part 5

Try the turf lane

Learn more on our turf training page. Want a full fast workout? See our slam ball workout. Come see the lane on a free visit.

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Questions

Common Questions

How heavy should my sled be?

Light enough that you keep moving the whole way. If you stop, take weight off.

Start with just the sled
Add one plate at a time
Speed matters
Stay low

Is a sled good for weight loss?

Yes. It burns a lot of energy in a short time. Eating well still matters most.

Short rests burn more
Mix with weights
Eat protein
Sleep well

Can seniors use a sled?

Many can, with a light load and slow steps. Ask your doctor if you have health problems.

Go light
Walk, do not run
Rest well
Stop if dizzy