Quick Answer
Beginners should aim for 1–1.5x body weight on the leg press. Intermediates press 1.5–2.5x, and advanced lifters press 2.5–3.5x or more. A 75 kg male beginner typically presses ~122 kg, while an advanced lifter at the same weight presses ~262 kg. These standards are for a 45-degree sled leg press with full range of motion.Leg Press Weight Chart — Men (kg)
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| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg | 78 kg | 119 kg | 172 kg | 218 kg | 274 kg |
| 70 kg | 93 kg | 139 kg | 198 kg | 249 kg | 310 kg |
| 80 kg | 108 kg | 158 kg | 222 kg | 278 kg | 344 kg |
| 90 kg | 122 kg | 176 kg | 244 kg | 305 kg | 376 kg |
| 100 kg | 135 kg | 193 kg | 265 kg | 330 kg | 405 kg |
| 110 kg | 149 kg | 209 kg | 284 kg | 353 kg | 432 kg |
| 120 kg | 161 kg | 224 kg | 301 kg | 373 kg | 456 kg |
Standards based on 45-degree sled leg press, 1RM (one rep max), full range of motion. Sled weight included in total.
Leg Press Weight Chart — Women (kg)
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| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg | 46 kg | 74 kg | 112 kg | 148 kg | 191 kg |
| 55 kg | 52 kg | 83 kg | 124 kg | 163 kg | 209 kg |
| 60 kg | 58 kg | 92 kg | 136 kg | 178 kg | 227 kg |
| 70 kg | 69 kg | 108 kg | 158 kg | 206 kg | 261 kg |
| 80 kg | 80 kg | 123 kg | 178 kg | 231 kg | 291 kg |
| 90 kg | 90 kg | 137 kg | 196 kg | 254 kg | 318 kg |
| 100 kg | 99 kg | 150 kg | 214 kg | 275 kg | 344 kg |
Same basis: 45-degree sled, 1RM, full depth. These represent working standards — not partial-rep bragging numbers.
Bodyweight Multiplier Guide
If your exact body weight isn’t in the table, use these multipliers as a quick reference:
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| Level | Men (x body weight) | Women (x body weight) | Training Experience |
|---|---|---|---|
| Beginner | 1.0–1.5x | 0.8–1.2x | 0–6 months |
| Novice | 1.5–2.0x | 1.2–1.8x | 6–12 months |
| Intermediate | 2.0–2.8x | 1.8–2.5x | 1–3 years |
| Advanced | 2.8–3.5x | 2.5–3.2x | 3–5+ years |
| Elite | 3.5x+ | 3.2x+ | 5+ years, competitive |
These multipliers assume full range of motion — thighs reaching at least parallel, knees tracking over toes, controlled on the way down. Half-reps with 400 kg are worth less than full-depth reps with 200 kg.
What Counts as "Good"?
When I first started coaching strength athletes, I noticed a pattern: the people who loaded the most weight were often the ones with the smallest range of motion. One athlete proudly showed me a video of a 350 kg leg press. His knees bent about 15 degrees. That’s not a leg press — that’s a calf raise with extra steps.
A genuinely strong leg press means pressing a weight through a full range of motion under control. Here’s a realistic guide to what’s considered strong for regular gym-goers (not competitive powerlifters):
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| Milestone | Men | Women | What It Means |
|---|---|---|---|
| First plate per side (20 kg plates) | ~110 kg total | ~70 kg total | Solid beginner — you've learned the movement |
| Body weight press | ~80 kg | ~60 kg | Minimum functional strength |
| 2x body weight | ~160 kg | ~120 kg | Intermediate — stronger than most gym members |
| 3x body weight | ~240 kg | ~180 kg | Advanced — genuinely strong legs |
| 4x body weight | ~320 kg | ~240 kg | Elite territory — years of dedicated training |
Sled Weight: What You Need to Know
The sled (carriage) of a 45-degree leg press typically weighs 70–100 kg unloaded. This weight counts toward your total. If you’ve loaded two 20 kg plates per side (80 kg of plates) and the sled weighs 80 kg, you’re pressing 160 kg — not 80 kg.
Horizontal leg press machines start lighter, often 20–30 kg unloaded. Cable-stack leg press machines show the selected weight on the pin, which is the resistance — no sled weight to add. Always check your specific machine and include the sled weight when comparing to the charts above.
8-Week Leg Press Progression Plan
Wherever you currently sit on the chart, here’s how to move up a level safely:
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| Weeks | Sets x Reps | Load | Focus |
|---|---|---|---|
| 1–2 | 3 x 12–15 | 60–65% of current 1RM | Learn full range of motion, control the eccentric |
| 3–4 | 3 x 10–12 | 70–75% of 1RM | Build work capacity, focus on depth |
| 5–6 | 4 x 8–10 | 75–80% of 1RM | Hypertrophy — slow 3-second lowering phase |
| 7–8 | 4 x 5–8 | 80–85% of 1RM | Strength — add 5–10 kg if all reps complete cleanly |
After 8 weeks, retest your 1RM and compare to the chart. Repeat the cycle with your new numbers. Most lifters gain 10–20% on their leg press in the first 8-week block if they’ve never trained with structure before.
Leg Press vs Squat: How They Compare
Most people leg press 2–3x more than they squat. This is normal and expected — the machine removes balance requirements, supports your back, and the 45-degree angle reduces the effective load compared to a vertical squat. A 100 kg squatter might leg press 200–300 kg without being unusually strong.
The leg press is not a replacement for squats, but it’s an excellent complement. It lets you load the quads and glutes with heavy weight while reducing spinal compression — useful for people with back issues, or as a secondary exercise after squats. For runners and cyclists looking for leg strength exercises, our guides to gym exercises for runners and glute exercises for cycling cover how the leg press fits into endurance training.
Common Mistakes
Partial reps. The most common ego move in any gym. If your knees don’t bend to at least 90 degrees, the weight doesn’t count for comparison purposes. Full depth builds muscle; partial depth builds Instagram clips.
Locking out at the top. Fully extending and locking your knees at the top of each rep puts enormous pressure on the knee joint. Stop just short of full extension to keep tension on the muscles and protect your joints.
Heels lifting off. If your heels come off the platform at the bottom of the press, the weight is too heavy or your foot position is too low. Plant your whole foot and drive through your heels.
Lower back rounding. If your hips tuck under at the bottom of the rep (your lower back lifts off the pad), you’ve gone too deep for your current mobility. Reduce the range slightly until your flexibility improves.
FAQ: Leg Press Weight Standards
How much should I be able to leg press for my weight?
Beginners: 1–1.5x body weight. Intermediate: 1.5–2.5x. Advanced: 2.5–3.5x. Use the charts above for exact numbers at your body weight.
Is 200 kg a good leg press?
Depends on your body weight and experience. For a 60 kg beginner, it’s exceptional. For a 90 kg intermediate, it’s solid but not outstanding.
How much does the sled weigh?
45-degree sleds weigh 70–100 kg. Include this in your total when comparing to standards.
How much more can you leg press than squat?
Typically 2–3x more. This is normal due to the machine’s angle and stability.
How do I increase my leg press safely?
Add 5–10 kg every 2–3 weeks. Alternate between higher-rep and lower-rep weeks. Never sacrifice depth for weight.
Know Your Numbers, Build Your Legs
A weight chart gives you a benchmark. A progression plan gives you a direction. Put them together and you stop guessing and start building. Find your current level in the tables above, follow the 8-week plan, and retest. The numbers will move.
Whether you're building leg strength for running, cycling, or general fitness, our coaching integrates gym work into your training programme. Running Coaching and Cycling Coaching both include strength guidance tailored to your sport.
