How Heavy is a Workout Sled?

How much does a workout sled weigh? This is a common question we get here at Sled Dog. Let’s take a look at the average weight of some popular sleds to give you an idea.


A sled, also referred to as a weighted sled or drag sled, is a workout machine commonly used in strength and conditioning. It is usually comprised of a metal frame with weights attached at the bottom to increase resistance during functional exercises. The weights are typically adjustable in order to allow athletes of all fitness levels to adjust the intensity of their training. The idea behind using a sled for exercise is that it provides an extra challenge by forcing athletes to work against resistance in addition to gravity when performing their workout routine. This makes the exercise very effective, as it works multiple muscle groups at once and can easily be tailored for both beginner and advanced levels of fitness.

When considering how heavy a workout sled should be, the answer depends on many factors including physique, strength level, and the type of exercise being done. Generally speaking, most commercial-class weight plate options should range from 45-100 pounds (20-45 kg), although sizes can vary from brand-to-brand. Most athletes prefer heavier weights for strength training exercises such as dragging and pushing movements; however lighter weights are better suited for speed and agility drills or endurance work like running with a sled. Additionally, it’s important to consider overall balance when loading plates onto your sled — ensure that plates are spread out evenly across all sides of your machine before beginning your workout routine.

What is a Workout Sled?

A workout sled, also known as a prowler, is a resistance training machine that uses the user’s bodyweight to build strength and cardiovascular endurance. The device features two sled plates with or without weights that can be pushed or pulled across a surface. This type of exercise equipment is popular in gym and home environments, as it provides numerous advantages for athletes looking to tone their bodies and increase their performance.

Workout sleds come in various shapes and sizes and can include both straight handles for pushing or dragging the device on flat ground, or curved handles that allow you to do pull-ups or presses on the prowler platform. Generally, a standard weighted workout sled weighs between 70–100 lbs (31.8–45.4 kg). This weight range falls on the higher side of cardio resistance machines and requires some prior experience to use effectively. Depending on the user’s fitness level, a workout sled could be used in heavy workouts such as HIIT (high intensity interval training), core-strengthening exercises like split squats and shuffles, running drills like acceleration sprints with short recovery periods to better develop power endurance and agility over time, recovering drills after demanding high-intensity exercises like hill sprints, as well as many more variations.

Types of Workout Sleds

Workout sleds come in a variety of sizes and designs, making them ideal for any type of workout or fitness goal. They vary in weight, ranging from lighter models at around 10 pounds to heavier models at around 50 pounds or more. To get a better understanding of the various types of workout sleds and their weights, let’s take a closer look at each type.

Push Sleds

Push sleds are a great way to add a challenging workout element to your training regimen. When loaded with weights, they can be pushed across the gym floor or used for interval training. Push sleds vary in size and weight capacity, so you’ll need to choose one based on the type of workout you wish to do and the amount of strength or resistance required.

There are two main types of sleds: the traditional push/pull sled, which is designed for pushing only, and the prowler push/pull sled, which has both front and rear slots for weight plates so it can be pushed or pulled from either end. Let’s look at each type in more detail:

Push Sleds: Push sleds come in several sizes – some even folding down for easy storage – and they typically range from 45–80 pounds loaded (weight plates not included). They feature parallel steel handles that allow you to get a good grip on them as you push them across hard surfaces like concrete or asphalt outdoors and carpeted surfaces indoors. For more challenging workouts, these sleighs also include an adjustable tension bar that adds weight but isn’t added to the gross overall total until after it is engaged with weights like sandbags or heavy dumbbells.

Pull Sleds: Pulling a sled (typically no more than 70 lbs) is ideal if your focus is on building strength or endurance – either through steady pulls over long distances, high reps using shorter down-and-backs or intense sprint series using sandbag loading for resistance training. They also feature a pair of handles allowing users to pull from either end with varying lengths of barbell handles available as well if necessary. Some pull sleigh models even come with an integrated jump box platform so users can incorporate weighted jump exercises into their routine – perfect if speed and agility are your goals!

Pull Sleds

Pull sleds, or drag sleds, are a simple yet effective piece of training equipment used to build full body strength and conditioning. They work by attaching weight plates to a padded platform, allowing athletes to pull the sled around while in an upright position. This form of strength training allows athletes to train muscles of the lower body such as glutes and quads, while also working larger muscle groups throughout the entire body – an important factor for athletes looking to maximize their performance. Pulling the weight across a distance forces the athlete’s body to fight against gravity and counterbalance the load while in motion.

There are two general types of pull sleds; ground-level and elevated. Ground-level sleds typically have frames that are low profile in order for users to be able to push/pull them more easily on any kind of terrain. Elevated air filled tires provide additional stability as well as shock absorption for running on softer surfaces when needed. Elevated pull sleds feature adjustable posts that allow you to raise or lower their center of gravity depending on how much resistance you want from them – great for different terrains, speeds, levels and plans.

Prowler Sleds

Prowler sleds offer a great way to improve strength and endurance. Whether you’re pushing them manually or hooking up to a weight machine, they provide versatile and customizable workouts. Made of heavy-duty steel with handles on either side (sometimes called push handles) this type of sled can be pushed or pulled, with weights attached according to desired intensity and difficulty. Weights vary between 20-600lbs, making the right equipment perfect for any fitness level.

Prowlers can be used in a variety of ways:
-Interval training: pushing and pulling the Prowler in two minute intervals with short breaks in between
-Strength training: attaching weights to the sled and performing exercises such as deadlifts, squats or shoulder presses
-Endurance training: lengthening the time intervals for pushing/pulling
-Cardio workouts: using high intensity, repeated pushes or pulls at shortened intervals

No matter what exercise you decide to do, prowler sleds are an excellent way to improve strength and stamina as well as burn calories quickly!

Weight of a Workout Sled

A workout sled is a weighty piece of exercise equipment that can add an extra layer to any workout routine. It can be used to increase strength and endurance, and also to help develop muscle mass. The weight of a workout sled varies from one model to another and is usually designated by how much weight it can bear. The weight of a workout sled can range from a few pounds to hundreds of pounds, depending on the model. Let’s take a look at some of the different weights.

Push Sleds

Push sleds are an increasingly popular piece of fitness equipment and come in a variety of sizes and types. They can range from very lightweight, portable models to heavy duty steel units designed for extreme workouts. The exact weight of any given push sled depends on its size and material, but here are some common weights to consider when choosing a sled.

Lightweight Push Sleds:
Lightweight sleds offer portability, versatility and convenience for athletes looking for a quick workout, but their construction makes them less suitable for rugged terrains or more intensive workouts. Push sleds in this category typically weigh between 10-20 pounds (4-9 kg).

Midsize Push Sleds:
These midsize push sleds have the durability needed for outdoor workouts, but still maintain the convenience of being lightweight enough to move around easily. Midsize push sleds can weigh between 15-50 pounds (7-23kg).

Heavy Duty Push Sleds:
Heavy duty push sleds are designed with both larger capacity pushing and more rugged terrain in mind. They tend to be constructed from steel rather than plastic or vinyl and range in weight from 40-100 pounds (18-45 kg).

Pull Sleds

Pull sleds are weighted sleds that are used in strength and conditioning programs. The weight of a pull sled varies based on the type of axle, handle, and weight plates that have been added to the sled. No matter what kind of workout sled you choose, they will range between 50 – 200+ pounds.

The most common types of pull sleds are: resistance or push/pull sleds designed for intense exercise and speed or competitive racing training pull sleds. Weights will typically range from 50-200+ pounds for these models.

For resistance training, pull sleds are used to increase muscle strength and intensity during a workout. The idea is to increase the amount of resistance on your muscles as you move the weight up and down a track using both your arms and legs for increased muscular stimulation and weight bearing exercise. Resistance levels can be adjusted by adding or removing weights from the backside of the given pull sled model.

On the other hand, speed or competitive racing training pull sleds do not typically come with adjustable weights due to the fact that they are specially designed for a particular sport’s specific need such as track & field sprinting events or Olympic hockey teams who most commonly use them in their off-ice conditioning program. Their purpose is more focused on acceleration rather than pure strength so they only require light weights comparable to basic barbell plates ranging from 20-50 pounds in total combined weight depending on expected athlete fatigue rates during each work session per individual coach’s/athlete’s needs.

Prowler Sleds

Prowler sleds are popular exercise equipment used for a variety of strength training, core, and HIIT workouts, as well as many other functional fitness movements. With sleds ranging in weight from just a few pounds to over 200 pounds, they provide a great way to challenge yourself no matter your fitness level. An average “empty” prowler sled weighs anywhere between 60 to 80 pounds, though some models can be loaded with additional weight up to an additional 100-200 lbs. Variations are also available that feature adjustable arms so the weight can be optimally distributed for different types of exercises. Prowler sleds are usually build with materials such as steel or aluminum and may also include optional add-ons such as harnesses and belts, handles and bumpers. Different manufacturers will provide unique features on their respective models. Despite their often large size and heft, many brands offer folding designs that provide more convenience when it comes time to move them around or store them away between uses.

Benefits of a Workout Sled

A workout sled can provide a number of benefits to help improve your strength, power and endurance. As it provides resistance for exercises like pull-throughs and pushing, you can use it to develop a more efficient stride and help build muscles in the legs, glutes and lower back. A workout sled also increases your heart rate which is essential for cardio health.

Sleds range in size and weight, so it’s important to select one that will meet your fitness goals. The size of the sled is determined by the amount of resistance you want to add to your routine. A smaller sled is lighter than a heavier one and may work better if you’re looking to gain strength or increase speed training. On the other hand, if you’re looking for an overall strength building routine, then a heavier sled may be better suited for you. Generally speaking, most workout sleds come in weights ranging from 30lbs up to 150lbs or more depending on the type of sleek you choose.


In conclusion, the weight of a workout sled can vary widely. Depending on the type and size of sleigh you purchase, weights range from as low as 50 pounds to as heavy as 300 pounds. Larger sizes can even reach weights up to 400 or 500 pounds. As such, it is important to select a size and weight that you feel comfortable lifting and pushing during your workouts. Consider speaking with a coach or personal trainer if you are unsure about the best weight for your individual fitness goals and abilities.

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