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How Much Should I Leg Press? (Leg Press Lifting Standards)


How much you should be able to leg press is a question that plagues many gym goers. Do I use my body weight? What if I want to increase the weight? How do I know how much resistance is too much for me? In this article, we will answer all of those questions and more. We will provide a comprehensive guide on how to leg press correctly and safely, as well as how to measure your progress along the way. So whether you are just starting out or you are a seasoned pro, read on for all the information you need to take your leg presses to the next level!

Leg pressing should be a staple workout for any gym goer and can be used to set goals and PR's so below we will go over the average leg press based on where you are in experience . Leg presses are a compound exercise that target your legs, glutes and lower body. They are great for building muscle mass and increasing strength in those areas.

The leg press is one of the most popular exercises among gym goers because it helps build lower-body strength while also working out other muscles such as the calves, hamstrings and quadriceps. You don't need any special equipment or machines to do this exercise – just your body weight will suffice!

There are two main types of leg presses: seated and standing. Both exercises target the same muscles but they work them differently due to their different positions relative to one another during execution time . The following is a comprehensive guide on how much you should be able to leg press, depending on your experience level.

Beginner: If you are just starting out, we recommend using your body weight as resistance for the leg press. This will help you get comfortable with the movement and allow you to focus on form rather than weight. As you progress, you can gradually increase the amount of weight that you lift.

Intermediate: If you are an intermediate lifter, we recommend using weights up to 150% of what was recommended for the beginner group above. This means if there were two people in each category then person A would only have access to 100 kgs whereas Person B can go as high as 150kgs .

Advanced: If you are an advanced lifter, we recommend using weights up to 300% of what was recommended for the beginner group above. This means if there were two people in each category then Person A would only have access to 100 kgs whereas person B can go as high as 150kgs .

The leg press is a great exercise to do if you want to increase your lower-body strength. It is a compound exercise that targets the quads, hamstrings and glutes, so it's great for building muscle mass and strength in those areas. If you are just starting out, we recommend using your body weight as resistance for the leg press. This will help you get comfortable with the form and then start with lightweight and increase over time.

guy doing leg press

How Much Should I Be Able To Leg Press?

As a male you should be able to leg press around 150+ lbs as a person who has never lifted before. As a beginner you should be able to leg press around 200lbs, intermediate 500+ lbs and a pro 600+ lbs. As a female a novice should be 50+ lbs, beginner 90+ lbs, intermediate 350+ lbs and pro 450+ lbs.

These are rough numbers and below we dive deep into the bodyweight vs how much you should be able to lift ratios. All you need to do is know your weight and input it into the below tables.

Male Average Leg Press

The typical maximum weight of a Leg Press for a male lifter is 500+ pounds (1RM) this would put you at intermediate. Beginners should aim to lift 200 pounds (1RM), which is still greater than what somebody lifting for the first time would do.

Body WeightNever LiftedBeginnerIntermediateAdvanced Pro
10075152261405567
10176154264409573
10277155266413578
10377157269417584
10478158271421590
10579160274425595
10680161277429601
10780163279433607
10881164282437612
10982166284441618
11083167287446624
11183169290450629
11284170292454635
11385172295458641
11486173298462646
11586175300466652
11687176303470658
11788178305474663
11889179308478669
11989181311482675
12090182313486680
12191184316490686
12292185318494692
12392187321498697
12493188324502703
12594190326506709
12695192329510714
12795193331514720
12896195334518726
12997196337522731
13098198339527737
13198199342531743
13299201345535748
133100202347539754
134101204350543760
135101205352547765
136102207355551771
137103208358555777
138104210360559782
139104211363563788
140105213365567794
141106214368571799
142107216371575805
143107217373579811
144108219376583816
145109220378587822
146110222381591828
147110223384595833
148111225386599839
149112226389603845
150113228392608851
151113230394612856
152114231397616862
153115233399620868
154116234402624873
155116236405628879
156117237407632885
157118239410636890
158119240412640896
159119242415644902
160120243418648907
161121245420652913
162122246423656919
163122248425660924
164123249428664930
165124251431668936
166125252433672941
167125254436676947
168126255438680953
169127257441684958
170128258444689964
171128260446693970
172129261449697975
173130263452701981
174131264454705987
175131266457709992
176132268459713998
1771332694627171004
1781342714657211009
1791342724677251015
1801352744707291021
1811362754727331026
1821372774757371032
1831372784787411038
1841382804807451043
1851392814837491049
1861402834857531055
1871402844887571060
1881412864917611066
1891422874937651072
1901432894967701077
1911432904997741083
1921442925017781089
1931452935047821094
1941462955067861100
1951462965097901106
1961472985127941111
1971482995147981117
1981493015178021123
1991493025198061128
2001503045228101134
2011513065258141140
2021523075278181145
2031523095308221151
2041533105328261157
2051543125358301162
2061553135388341168
2071553155408381174
2081563165438421179
2091573185458461185
2101583195488511191
2111583215518551196
2121593225538591202
2131603245568631208
2141613255598671213
2151613275618711219
2161623285648751225
2171633305668791230
2181643315698831236
2191643335728871242
2201653345748911247
2211663365778951253
2221673375798991259
2231673395829031264
2241683405859071270
2251693425879111276
2261703445909151281
2271703455929191287
2281713475959231293
2291723485989271298
2301733506009321304
2311733516039361310
2321743536069401315
2331753546089441321
2341763566119481327
2351763576139521332
2361773596169561338
2371783606199601344
2381793626219641349
2391793636249681355
2401803656269721361
2411813666299761366
2421823686329801372
2431823696349841378
2441833716379881383
2451843726399921389
2461853746429961395
24718537564510001400
24818637764710041406
24918737865010081412
25018838065310131418
25118838265510171423
25218938365810211429
25319038566010251435
25419138666310291440
25519138866610331446
25619238966810371452
25719339167110411457
25819439267310451463
25919439467610491469
26019539567910531474
26119639768110571480
26219739868410611486
26319740068610651491
26419840168910691497
26519940369210731503
26620040469410771508
26720040669710811514
26820140769910851520
26920240970210891525
27020341070510941531
27120341270710981537
27220441371011021542
27320541571311061548
27420641671511101554
27520641871811141559
27620742072011181565
27720842172311221571
27820942372611261576
27920942472811301582
28021042673111341588
28121142773311381593
28221242973611421599
28321243073911461605
28421343274111501610
28521443374411541616
28621543574611581622
28721543674911621627
28821643875211661633
28921743975411701639
29021844175711751644
29121844276011791650
29221944476211831656
29322044576511871661
29422144776711911667
29522144877011951673
29622245077311991678
29722345177512031684
29822445377812071690
29922445478012111695
30022545678312151701

Female Average Leg Press

A female lifter's average Leg Press weight is 300 lbs (1RM) this would put you at the intermediate level. Female newcomers should attempt to lift 90 lb (1RM) which is still great for someone that has never lifted before.

Body WeightNever LiftedBeginnerIntermediateAdvanced Pro
803896184302456
813897186305462
823998189309467
8339100191313473
8439101193317479
8540102196320485
8640103198324490
8741104200328496
8841106202332502
8942107205336507
9042108207339513
9143109209343519
9243110212347524
9344112214351530
9444113216354536
9545114219358542
9645115221362547
9746116223366553
9846118225369559
9947119228373564
10047120230377570
10147121232381576
10248122235385581
10348124237388587
10449125239392593
10549126242396599
10650127244400604
10750128246403610
10851130248407616
10951131251411621
11052132253415627
11152133255418633
11253134258422638
11353136260426644
11454137262430650
11554138265434656
11655139267437661
11755140269441667
11855142271445673
11956143274449678
12056144276452684
12157145278456690
12257146281460695
12358148283464701
12458149285467707
12559150288471713
12659151290475718
12760152292479724
12860154294483730
12961155297486735
13061156299490741
13162157301494747
13262158304498752
13363160306501758
13463161308505764
13563162311509770
13664163313513775
13764164315516781
13865166317520787
13965167320524792
14066168322528798
14166169324532804
14267170327535809
14367172329539815
14468173331543821
14568174334547827
14669175336550832
14769176338554838
14870178340558844
14970179343562849
15071180345566855
15171181347569861
15271182350573866
15372184352577872
15472185354581878
15573186357584884
15673187359588889
15774188361592895
15874190363596901
15975191366599906
16075192368603912
16176193370607918
16276194373611923
16377196375615929
16477197377618935
16578198380622941
16678199382626946
16778200384630952
16879202386633958
16979203389637963
17080204391641969
17180205393645975
17281206396648980
17381208398652986
17482209400656992
17582210403660998
176832114056641003
177832124076671009
178842144096711015
179842154126751020
180852164146791026
181852174166821032
182862184196861037
183862204216901043
184862214236941049
185872224266971055
186872234287011060
187882244307051066
188882264327091072
189892274357131077
190892284377161083
191902294397201089
192902304427241094
193912324447281100
194912334467311106
195922344497351112
196922354517391117
197932364537431123
198932384557461129
199942394587501134
200942404607541140
201942414627581146
202952424657621151
203952444677651157
204962454697691163
205962464727731169
206972474747771174
207972484767801180
208982504787841186
209982514817881191
210992524837921197
211992534857951203
2121002544887991208
2131002564908031214
2141012574928071220
2151012584958111226
2161022594978141231
2171022604998181237
2181022625018221243
2191032635048261248
2201032645068291254
2211042655088331260
2221042665118371265
2231052685138411271
2241052695158441277
2251062705188481283
2261062715208521288
2271072725228561294
2281072745248601300
2291082755278631305
2301082765298671311
2311092775318711317
2321092785348751322
2331102805368781328
2341102815388821334
2351102825418861340
2361112835438901345
2371112845458931351
2381122865478971357
2391122875509011362
2401132885529051368
2411132895549091374
2421142905579121379
2431142925599161385
2441152935619201391
2451152945649241397
2461162955669271402
2471162965689311408
2481172985709351414
2491172995739391419
2501183005759431425

What Do These Strength Standards Mean?

Never Lifted – Stronger than 3% of lifters. It even takes a novice lifter at times three to four months of practice before they can pull this exercise correctly and with good form.

Beginner – Stronger than 15% of other lifters out there. A beginner has been training for 6 months or less

Intermediate – Stronger than half of all lifters. An intermediate lifter has trained in the technique for a minimum of 1.5-2 years and is still training hard.

Advanced –More powerful than 80 percent of lifters. An advanced lifter has put in more than five years of effort.

Pro – A stronger than 95 percent of lifters. To be competitive in strength sports, an elite lifter must have spent more than five years training. We call them the 5 percenters. Get here and you are among the elite of the world.

girl doing leg press1

Leg Press Guide

The leg press can be a great exercise to push yourself beyond your limits and reach your leg goals especially helping with the squat.

The process is simple. Find the amount of weight you can leg press for reps of ten. Multiply this by .75 and that is the weight you want to be using for your sets to start.

For example, if you can Leg Press 200 lbs for ten reps then use 150 lbs on the machine. If you can Leg Press 300 lbs for ten reps then use 225 lbs.

This is because the Leg Press machine has a more elevated position than other forms of leg exercises such as squats and deadlifts. So it's not an exact match, but most people would be much stronger on this exercise if they followed these instructions.

guy doing leg press

When not to use the leg press?

If you are recovering from an injury, the leg press is not the best exercise to use. You may want to try something like bodyweight squats or lunges instead.

If you are trying to improve your squatting strength, then the leg press is not the best exercise to use. Squats should be the main focus of your lower-body training.

Training the lower body is challenging, so do not expect to be able to lift heavy weights all at once. You should start out with a light weight and gradually increase it as your form improves over time. The leg press is great for building muscle in quads, hamstrings and glutes. It's also important that you use proper technique when performing this exercise.

How do Pro Bodybuilders train Leg Press?

Professional bodybuilders typically use a very high weight to build large muscle mass. They will usually follow the same protocol as above, but with heavier weights and more repetitions. The best way to get stronger on leg press is by using progressive overload (adding more weight to the bar). This will help you break through your strength plateau.

The leg press can be a great exercise to add size and strength to your legs, but it's important that you use proper technique and increase the weight gradually over time. If you're looking for a challenging lower-body workout, then give the leg press a try!

guy doing leg press4

How to Leg Press Properly?

Set up the machine so you can fit comfortably and sit down with your back against the seat. Place feet on platform at a comfortable distance apart that allows knees not to go past toes while in motion (you will want this distance to be narrow). Push through heels until legs are fully extended (do not lock out knees). Slowly return to starting position, keeping chest up and head looking forward.

Leg Press Common Mistakes:

* Not going low enough in the rep. Some people only go half way down on the machine, they need to lower themselves until their butt almost touches your heels. This will put more stress on the quads and hamstrings.

* Not pushing your knees out wide enough on each rep. This will put more stress on the glutes, which is good for building muscle mass in that area of your lower body!

* Using too much weight, making it difficult to complete all reps without stopping at some point during a set.

* Not keeping your back flat against the seat when doing leg presses, which can lead to injury. Make sure that you're pressing up with your legs and not by arching your back or using momentum from other parts of your body (such as shoulders). This will keep pressure off of sensitive areas like spinal discs while still giving a good workout.

When using the leg press machine, it's important to use proper form to avoid injuries. These tips will help you get the most out of your leg presses!

-If you are a beginner, start with a light weight and gradually increase it as your form improves over time.

-The leg press is great for building muscle in quads, hamstrings and glutes.

-Professional bodybuilders typically use a very high weight to build large muscle mass.

-It's important that you use proper technique when performing this exercise.

At Home Leg Press Alternatives

If you can't get to the gym doesn't mean you can't work on increasing your leg press. There are a few different exercises you can do at home to improve your strength.

One option is the regular or front squat all you need is some dumbbells or anything heavy you can sit on your back or hold in front of you. That includes 1 gallon milk jugs.

Another option is the hack squat, which also can be done with either free weights or a machine. You can also use resistance bands for either of these exercises.

Different Positions On The Leg Press

Using different leg positions you can hit different muscles in your legs and can even do calve raises.

  • Wide Stance – Using a wider stance you tend to put more focus on your glutes and quads.
  • Narrow Stance – Using a narrower stance puts more of the stress on your hamstrings and glutes.
  • Feet High Position – With this position, you will put stress on your thighs and can even do calve raises with it.
  • Feet Low Position – This position will put more stress on your hamstrings and glutes.
  • Pigeon – to hit the inner muscle in your calves
  • Duck Foot – to hit the outer muscles on your calves

girl doing leg press2

Frequently Asked Questions On Leg Press

How much should one leg press?

No set rules on this will come down to fitness level and previous injuries. It is determined by a variety of factors, including the size, quality of inner strength, age, and muscle strength. Furthermore, for better muscular strength management, the leg power is also necessary. However, men and women have various benefits. As a result, the leg press workout varies from gender to gender.

Why can someone leg press more than squat?

The squat is less organized than the leg press. This is why, in comparison to the squat, the leg press enhances performance considerably. There is a significant difference between the leg press and squat.

Do leg presses build your thigh?

With regular practice and excellent outcomes, one may get better results in all of the leg muscles.

The leg press is a fantastic exercise that may be used to strengthen and tone many muscle groups. However, because of the numerous types of leg pressing exercises available, everyone's fitness levels are different. The performance increases somewhat due to the use of improved quality features. The leg press is an important part in developing strong muscles and eradicating bad energy.

How much weight can one take from leg press?

One of the most important aspects of advanced weight training is the leg press. The maximum amount of weight one may lift is dependent on one's fitness level, age, and gender. A person can carry a burden equivalent to 200 pounds for an average leg press.

Final Thoughts

The leg press is a fantastic exercise that may be used to strengthen and tone many muscle groups. However, because of the numerous types of leg pressing exercises available, everyone's fitness levels are different. The performance increases somewhat due to the use of improved quality features. The leg press is an important part in developing strong muscles and eradicating bad energy. =>It's important to always follow proper form when doing this exercise so as not to injure yourself or put too much strain on your body parts like knees and hips. If you're unsure about how much weight you should be able to lift for any given rep range, consult with a professional before starting anything new at the gym!

Tab Winner

We are fun loving family that lives on a small farm and tries to be healthy. We are not fitness fanatics we are just trying to keep things simple especially with how busy our lives are. We have a few horses, a few dogs, and a young daughter along with a big extended family. Follow us on our journey. I hope you enjoy the website. If you have any questions, feel free to contact us. Please check back for updates!

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