Leg Press Weight Chart – UPDATED 2022 – A Complete Guide
The leg press is one of the best lower body exercises there is it’s great for working this part of your body specifically, as it uses no muscles above your hips.
One of the progressions for leg presses comes in the form of weights that you add to the machine to make your presses heavier. When you’re getting started with the leg press, you might worry about how much weight to use for a leg press, while still being safe and preventing injury.
The leg press weight chart exists to help with that and to give leg press beginners and veterans alike a way to measure the leg press standards that have been researched. This guide will introduce you to the leg press weight chart, including answers to how to understand the leg press weight chart, and more!
Leg Press Weight Chart – A Complete Guide
The leg press weight chart is organized much like the chart for other exercise standards, so to understand the chart we first need to break down exercise standards and charts.
Exercise standards exist to give a guideline for how much of a certain exercise you should be able to do, or how much weight you should be able to lift or bench. They help measure your progress and also compare yourself against the average person.
Standards consider your gender, age, height, and weight and are split into categories based on these. For example, a 30-year-old male of average weight should be able to do 39 push-ups, whereas a 30-year-old female should be able to do 28.
When talking about the leg press weight chart, the tiers are measured by kg of weight you should be able to leg press. You can use this chart in a couple of ways, as either a goal to aspire to for your age and weight range or as a challenge for yourself to move up through the tiers.
Leg Press Standards
Standards are a generic representation of how much of a workout or how much weight someone can lift – and leg press standards are no different. When talking about standards, the most common to use is that of the average person.
The average person when it comes to leg press standards is sometimes also called “50th percentile”. If you’re within the 50th percentile for leg press weights, it means you can lift a higher weight during a leg press than 50% of the population.
So, you’re pretty much straight in the middle. You’re better than 50% of people but also worse than the other 50% of them.
If you’re wondering about the average leg press standard for men and women, then we have those figures for you here.
A male, intermediate (50th percentile) lifter should be able to do a 191kg leg press. A female intermediate lifter on the other hand should be able to comfortably do a 116kg leg press. The keyword here is comfortable; you shouldn’t be pushing yourself to do this weight, as that doesn’t count as hitting the standard.
How Much Should I Leg Press?
In simple terms, the amount you should leg press depends on a few factors. So as frustrating as it might be, the answer to the question “how much should I leg press” … is that it depends.
First of all, leg press standards are just a guideline. If you see the recommended number for your perceived level (beginner, novice, intermediate, advanced, elite) and start to shiver in fear at the thought of lifting so much, then it’s ok to drop down a tier or just do a bit less to work up to the recommended standard.
On the other hand, you can also move yourself up a tier if you feel like the tier, you’re at is too easy. That’s part of the reason standards was made; to give you a clear path to progression in the form of its tier system.
Here is a great one rep max calculator by Guzfitness to help you calculate your one max rep (Squat/Bench Press/Deadlift).
What is a Good Leg Press Weight?
A standard leg press weight, or the leg press chart, is just an average leg press weight. If you’re the type of person to push yourself to your limits, then average should be the bare minimum you aim for. With that being said, what is a good leg press weight then?
As with all standards, a good weight will be determined by the factors mentioned above. On the leg press weight chart, we’ll be considering the “advanced” tier as a good leg press weight.
The tier ranges quite a lot, with a 50kg male’s advanced weight of 187kg being the same as a 115kg male’s beginner weight.
As the advanced tier is considered to be better than 80% of lifters, this is the same measurement we’ll use for a good kg. A “good” weight by this same rule is, for an adult male, 105kg. By this logic, a good leg press weight could be considered to be 209kg.
Leg Press to Squat Calculator
Now that you’ve read about the leg press standards if you’re a beginner you might feel ready to try a leg press for yourself. You know how much weight you can squat in a barbell squat, but how does this translate to the leg press? After all, you’re using an entirely different area of the body.
Many people find that they can lift more with a leg press than they can with a barbell squat. If you can do a 300kg squat, then you should be comfortable with a 340kg leg press. This is likely because the leg press is a machine-assisted exercise.
When doing a leg press, you’re not lifting the weight fully by yourself, and instead are enabling the machine to help you lift.
Leg Press Weight Chart – Closing Thoughts
Whether you’re a beginner or a veteran of the leg press, the leg press weight chart is a valuable tool to help you set your next goal and assess where you’re currently at with your leg press strengths.
Remember, the chart is just a guideline, and you should listen to your body or your trainer before something like this that’s designed as a standardized measurement.
For more information about exercise standards, you can check out our other breakdowns for charts, standards, and progressions that we have for you here.