What Is a Leg Press?
The leg press is a lower-body weight training exercise where you push weight away from your body using your legs. Most commonly, people use a 45-degree leg press machine, where you sit at an angle and push a weighted platform upward.
What makes this machine so effective?
- It targets the quadriceps, glutes, hamstrings, and calves
- It’s safer for beginners than free-weight squats
- It isolates the legs without stressing your lower back (when done right)
It’s also incredibly easy to load and overload. Which is both a gift and a curse if you’re not paying attention to form.
Some machines are horizontal rather than angled, and that impacts how heavy your leg press weight feels. Want a tip? Always ask what the unloaded sled weighs. It often ranges from 70 to 100 kg and yes, the sled weight counts in your total. A leg press weight chart kg to lbs conversion is also handy when checking international references.
The angle of the machine reduces the effective load, making it easier than a vertical push. For this reason, comparing leg press vs squat or horizontal vs 45-degree leg press weight difference is important. You might find you’re pressing 200 kg on one and struggling with 120 kg on the other and that’s completely normal. Technique and sled design play a massive role.
Think of the leg press like a controlled sled push. It can help rehab knees, increase power, and build leg muscle without stressing your spine. But it only works if you stay mindful of form and resistance.
For better core engagement to support your lower body training, explore these core workouts for runners.
How Much Should You Leg Press?
Here’s where things get interesting. There’s no one-size-fits-all answer. Your ideal weight depends on:
- Your body weight
- Experience level (beginner, intermediate, advanced)
- Strength goals (hypertrophy, endurance, power)
- Machine design (sled weight can vary from 70–100 kg unloaded!)
A good rule of thumb? Most beginners can safely press 1.5x their body weight, while advanced lifters often press 2.5x or more.
That might sound like a lot. but keep in mind the leg press removes balance and stabilizer muscle involvement. That’s why you can usually press more than you squat. It’s also why you might ask yourself, “How much should I leg press for my weight?” The answer: start small, add weight gradually, and always prioritize control.
If you’re looking for a safe starting weight for leg press beginners, aim to press just your body weight (including sled) for 3 sets of 10–12 reps. Once that feels manageable, increase in 5–10 kg steps. Don’t rush it.
And remember, leg press for knee rehab often requires even lighter loads. I had a client recovering from ACL surgery who started with only 40 kg. After 6 weeks of consistent training and physio-approved progressions, she was back to pressing 120 kg.
Need a more tailored number? Use a leg press weight calculator online. It can help set a baseline depending on your body type and goals. These tools are especially helpful if you’re trying to build a beginner leg press program 3 sets 10 reps with gradual increases built-in.
Leg Press Weight Chart by Gender and Experience
Understanding your place on the strength curve is motivating, but also keeps expectations realistic. Here’s a leg press strength standards chart broken down by gender and lifting experience.
These are just averages. Some folks push well past these numbers with proper form and programming. If you’re training for muscle hypertrophy, staying in the 8–12 rep range with slow control is usually best. Even if it means pressing less.
Looking for leg press weight chart male vs female comparisons? The table above gives a realistic view without gym myths. It’s also useful for setting intermediate leg press weight goals female lifters can work toward without injury. Tracking your progress over time, especially week to week will help you see real change.
And yes, you can even build a week-by-week leg press weight progression plan using this chart as a starting point.
| Body Weight | Beginner (Male) | Intermediate (Male) | Advanced (Male) | Beginner (Female) | Intermediate (Female) | Advanced (Female) |
|---|---|---|---|---|---|---|
| 60 kg | 93 kg | 149 kg | 218 kg | 67 kg | 111 kg | 165 kg |
| 75 kg | 122 kg | 186 kg | 262 kg | 82 kg | 129 kg | 188 kg |
| 90 kg | 149 kg | 219 kg | 301 kg | 97 kg | 145 kg | 207 kg |
Is Your Leg Press Weight 'Normal'?
It’s human nature to compare yourself to the person on the next machine. But here’s the truth: numbers only tell part of the story.
When I first started training seriously, I could barely press 80 kg. Meanwhile, a guy next to me loaded up 200 kg and rattled off 10 reps. But I noticed he was barely bending his knees. That was a huge lesson, form over ego.
So, what’s considered a “normal” leg press weight? That depends on your age, fitness level, and training goals. But in general:
- Beginners should aim for bodyweight to 1.5x bodyweight
- Intermediates can work toward 1.5–2x bodyweight
- Advanced lifters often press over 2.5x bodyweight
A better question might be: Am I progressing and staying injury-free? If so, you’re winning.
If you’re still wondering “is 200 kg a good leg press?”, the answer depends on context. For a 60 kg beginner,vit’s strong. For a 100 kg seasoned athlete, maybe not. That’s where using a leg press weight chart by body weight can give you clarity.
Don’t worry about lifting as much as others. Worry about lifting what’s right for you, with excellent technique and consistency.
Leg Press Progression Plan (Beginner to Advanced)
Not sure how to increase your leg press weight safely over time? Let’s lay out a basic plan you can follow week by week.
This is perfect if you’re building from a beginner foundation and want to gradually approach intermediate and advanced levels. It assumes you train leg press 2x per week, with one light day and one heavier day.
Week-by-Week Leg Press Progression Plan:
- Weeks 1–2: Start at 60–70% of your max. 3 sets of 12–15 reps. Focus on full range of motion and control.
- Weeks 3–4: Increase to 75–80%. Drop to 3 sets of 10–12 reps. Track rest time and try to stay consistent.
- Weeks 5–6: Bump up to 80–85%. Do 4 sets of 8–10 reps. Add a 1-second pause at the bottom of each rep.
- Weeks 7–8: Add 5–10% to the load. Do 4–5 sets of 6–8 reps. Focus on explosive push and slower negative.
- Week 9 and beyond: Alternate between high-rep hypertrophy weeks (12–15 reps) and lower-rep strength weeks (5–8 reps). Adjust based on your recovery.
Coach Tip: Write down your weights and reps in a training log. Even a 5 kg jump every couple of weeks adds up to major gains over time.
Whether you’re working toward an advanced leg press weight milestone or just trying to feel more powerful climbing stairs, this progression keeps you improving without burning out.
For those looking to enhance their leg press training, incorporating advanced techniques like augmented eccentric loading can lead to significant strength gains. A study published in PLOS ONE found that a four-week program using a novel leg press device with augmented eccentric loading improved leg strength in well-trained athletes and professional sprint track cyclists. Read the full study here.
Training Goals: Strength, Size, or Endurance?
Your goal determines your approach. While the leg press is a versatile machine, you’ll want to tailor your sets, reps, and tempo to match what you’re trying to achieve.
Let’s break it down:
For Strength
If you’re aiming to increase max force, you’ll want lower reps and heavier loads. Think 3–5 sets of 4–6 reps at 80–90% of your 1-rep max.
- Rest 2–3 minutes between sets
- Move with control on the way down, then explode upward
- Progress by adding 5–10% every 2–3 weeks
For Hypertrophy (Muscle Size)
Want bigger quads and glutes? Go for moderate weight and higher reps. Shoot for 3–4 sets of 8–12 reps at 65–75% of your 1RM.
- Rest 60–90 seconds between sets
- Slow the tempo: 3 seconds down, 1 second up
- Consider drop sets or supersets to maximize fatigue
For Endurance or Toning
Training for general fitness or sports endurance? Use lighter weights (50–60%) and higher reps around 15–20 per set.
- Focus on consistent rhythm and controlled breathing
- Rest just 30–45 seconds between sets
- Include leg press in a circuit with other cardio/resistance moves
Think of strength training like sprinting, hypertrophy like steady jogging uphill, and endurance like hiking for hours. You’ll use the same muscles, just differently.
Whatever your goal, don’t forget to warm up properly and activate your glutes beforehand. A strong setup = a stronger press.
Looking to balance machine strength work with bodyweight movements? Try this suspension trainer workout plan.
Wrapping Up: Press Forward Confidently
You now have a clear roadmap. From verified strength standards to an eight‑week progression and goal‑specific programming tips. The next step is simple: test your current max with strict form, log every working set, and adjust your plan weekly. Small, consistent jumps in load or reps will move the needle faster than the occasional hero day.
Pay equal attention to recovery signals. If your quads stay sore beyond 48 hours or your numbers stall for two consecutive sessions, scale back by 5 percent and rebuild. That minor reset often sparks the biggest breakthroughs.
Finally, treat the leg press as one tool in a bigger strength toolbox. Pair it with squats, step‑ups, and single‑leg work so you’re building balanced power that carries into real‑world movement. Do that, and the weight on the sled stops being just a number. It becomes proof of disciplined, purposeful training.
If you’re serious about building discipline in and out of the gym, consider also trying the 75 Hard Challenge for a full-body mindset reset.
