Average Leg press Weight: What is the average leg press weight, or how much leg press weight do people lift are the two fundamental questions, for every gym member, including beginners and advanced?
Leg presses are a great fitness machine that trains your core muscles, quads, and glutes. Performing a single set on a leg press machine can do wonders for your glute strength.
But like any other exercise, there is a limit to what a person of a certain height, weight, and gender can lift. Although, all people are different and their leg strength is different. However, if you are a beginner, and performed a leg press set, and wondering what is the average leg press weight, you can lift according to your body weight, height, and gender then you are at the right place.
In this article, we have deduced the average leg press weight for males and females, of different age groups and different body weights.
Read on to find out some figures for average leg press weight by body type and fitness levels.
What is the Average Leg Press Weight?
The total amount of weight a lifter can leg press is directly proportional to the lifter’s fitness level, weight, height, and gender.
Men and women have different body fat and strength levels, and different body structures, thus the average weight for the leg press varies in both genders.
Fitness level
The fitness level determines the body’s ability to withstand a physical workload. For example, A person running every day has a higher fitness level as compared to a person who runs only one day a week.
If we compare leg press weight distribution among beginners and advanced, it is bound to be different because of their fitness levels.
Average Leg Press Weight For Male
The average leg press weight is different for every male because there is a proportional relationship between body weight and leg press weight. This is because muscle mass increases with body weight.
The average leg press for males is 100 – 150 lbs at the beginners level, 250 – 300 lbs at an intermediate level, 350 – 580 lbs at an advanced level, and 700 – 800 lbs at an elite level.
The table below shows the average leg press weight for different body weights at different fitness levels. The table also reflects that the males of similar body weight, have a drastic boost in leg press weight in just a couple of months.
| Score | Men( lbs) |
| Excellent | 4 * Bodyweight |
| Very Good | 3 * Bodyweight |
| Above Average | 2.5 * Bodyweight |
| Average | 2 * Bodyweight |
| Below Average | 1.5 * Bodyweight |
| Poor | Less than Bodyweight |
The table is divided into four fitness level categories, the first is beginners level, the second is intermediate level, after that it is advanced and at last the elite level or competitive level.
Check out the average leg press weight by body weight and level of experience:
Average Leg Press Weight For Female
Similar to males, the average leg press weight follows a proportional relationship with the body weight. However, women tend to have lower body weight as compared to males, the average leg press weight is also lower.
The table shows the average leg press weight at different body weight and fitness levels. The chart follows a similar pattern to the male’s average leg press weight, where the increase in fitness level shows an improvement in leg press weight at the same body weight.
The average leg press for females is 80 – 130 lbs at the beginners level, 180 – 230 lbs at an intermediate level, 230 – 320 lbs at an advanced level, and 350 – 550 lbs at an elite level.
| Score | Women( lbs) |
| Excellent | 3.5 * Bodyweight |
| Very Good | 3 * Bodyweight |
| Above Average | 2.5 * Bodyweight |
| Average | 2 * Bodyweight |
| Below Average | 1.5 * Bodyweight |
| Poor | Less than Bodyweight |
Thus, by concluding both the charts, we can easily deduce that average leg press weight can be increased by improving the fitness level at a similar bost weight.
Average leg press weight by Age
Similar to other weight lifting exercises, there is no definite amount of leg press weight in correspondence to age. Those who start early strength training can lift heavy leg press weights, to others who have no experience. In addition, the difference is very vast, and it is impossible to create an average leg press weight at a definite age.
For example, if you perform strength training when you are 15 years old, you can lift over 100 pounds when you reach 17 years of age. Whereas, another person who has done any training, will face the challenge and difficulty of lifting the machine alone.
Average Males Leg Press By Age Chart
Although, if you are a beginner, and just started leg training, then the average leg press weight you should lift will be 50-70 % of your body weight.
Average Females Leg Press By Age Chart
For example, if you weigh 70 kg( 154 lbs), then the appropriate amount should be less than 100 pounds( including machine weight).
The average leg press weight by age chart shows a vivid idea of how a person can lift at a certain age range. Note: The weight is different from person to person because body weight and training status also have a direct relationship with the amount of leg press weight you can lift.
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Average leg press weight by Weight
Weight is one of the key factors determining the leg weight you can lift. The higher the body weight the higher the muscular mass of the person. If you have noticed, you can see that a fat person can lift in comparison to skinny people, it is because of the muscular mass.
The chart shows that a beginner can lift approximately 50% of his/her body weight. This simplifies, that a person who weighs 150 pounds, can lift 75 pounds weight in leg press exercise.
Average Males Leg Press By Weight Chart
Related: Average Wrist Size
Average Females Leg Press By Weight Chart
However, by increasing the fitness level, the lifting weight is increased significantly. The chart below represents the average leg press weight a person can lift in correspondence with his fitness level and weight.
The average leg press by weight chart shows how much a person can lift at a certain weight range. Note: The fitness level and genetics also play a huge role in the average leg press weight a person can lift.
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What is the good leg press weight?
There is no good leg press weight, not in numbers, as leg press weight changes from person to person, and age, body weight, and training status are the key factors in determining the leg press weight. For example, an elite athlete can leg press up to 4 times his body weight, and beginners find it difficult to lift their body weight.
The ideal weight primarily depends on the fitness level you are at right now and your body weight.
If you weigh 150 pounds and can leg press up to 200 pounds, then you are in the beginner phase, but if you lift to 300 pounds, you have an amazing body physique. It is because you can twice your body weight. To achieve this, the lifters have to perform strength training for a minimum of 1-2 years. However, the reps count is also included, as the ideal reps for a good leg press exercise are 8 reps.
Thus, if you can achieve 3 sets of 8 reps and with leg press weight twice your body weight, you have an excellent body shape.
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How to do leg press
Despite how easy it looks, the leg press is a difficult exercise to perform. It’s because the weight is heavier and there is less upper body range of motion. With a static upper body, there is a risk of injury, if the leg press is not done in a perfect form.
Also, there are different types of leg press machines at the gym, and every machine has a different weight capacity, provides a different range of movement, and functions entirely differently.
Types of leg press machines
The most common leg press machine is a seated leg press machine, where the seat is horizontal and the second machine is a 45-degree leg press or Vertical leg press, which has you pushing upward at a diagonal angle.
Vertical Leg Press
In this leg press machine, the seat is either perpendicular to the floor or fixed at a 45-degree angle. This is one of the most popular leg press machines, and the world record of the leg press is performed at a 45-degree angle. The reason is, that the vertical leg press machine is built with locking mechanisms technology that prevents the weights from dropping past a certain point. This makes sure the athlete doesn’t hurt his leg and also prevents injury. This mechanism saved a lot of lives, as lifters can get an ideal leg press weight they can handle without putting a strain on the legs.
How to do leg press on a Vertical leg press machine
Foot Positioning: Vertical leg press machine allows different foot positions and every foot position targets different muscle groups.
If you point the toes inwards, the lifters will target the outer quads. Maintaining your feet parallel, the main quad muscles, and the center of your thighs are targeted and a wider stance will target inner thigh muscles.
Choose the foot position to require to target your desired muscle group.
Steps:
- The seat should be 45-degree to the floor and leg weight too.
- Keep your back attached to the seat[also your lower back] and avoid making a spinal arch.
- Hands should be placed on the side to hold the locking mechanism.
- While doing exercise you can place your hands on your knees for support.
- Choose your foot position on the machine.
- Lift the locking system and use leg force to lift the weight.
- Do not bring the weight too close to your body as it can lead to injury.
- When the weight comes backward, keep your hand on the locking system mechanism.
- Perform 8 reps and lock the weight on the machine.
Horizontal Seated Leg Press
Popularly known as the cable type and the lifter push the weights in a direction parallel to the floor. It is safer for beginners as the weight doesn’t come back if you are unable to push. The mechanism is simple, as the seat is horizontal ad the weight is parallel to the floor. The lifter just has to use the brute strength of the legs and push the weight afar.
How to do leg press on a Horizontal leg press machine
The foot position is similar to the vertical leg press machine, but this exercise is less effective and efficient. Mainly the quad muscles are targeted in this exercise, despite how you align your foot.
Steps:
- Sit on the seat, and place your foot on the leg press machine.
- Keep your back attached to the seat[also your lower back] and avoid making a spinal arch.
- You can either place your hand on your knees or the sides.[pacing on knees helps you push the weight easily].
- Only use your leg force and push the weight backward.
- Do not bring the weight too close to your body as it creates difficulty in pushing and the lower back is also engaged.
Leg press World Record
Leg press weight lifting is not tracked and included in the Guinness world record of deadlift and squats. Thus, there is no official record for maximum leg press weight.
However, Ronnie Coleman (winner of the Mr. Olympia title for eight consecutive years) performed 8 reps of 2300 pounds in 2007. In his Ronnie Reactes series on YOutube, he mentioned “My 2,300lb Leg Press video is one of my most watched videos on YouTube so I figured I would react to it and give you all a first-hand look into my thought process before I did the lift…Yeah Buddy,”. In the video, he also stated “I did an 800-pound squat the same day,”.
Another athlete and the World’s Strongest Man 2017 and former holder of Worlds Heaviesest Deadlift, Eddie Hall, also performed build a leg press record of lifting 1000 kg[2204.62 lbs]. In the video, Hall does 4 reps of 1000 kg and immediately passes out when he locks up his weights.
Is vertical leg press better?
Yes, the Vertical leg press machine is better in comparison to a horizontal leg press machine. There are three reasons why it is better to train your leg on a vertical leg press machine.
Target Specific Muscles
By using the vertical leg press, the letter has the advantage to use different foot variations to target specific muscle groups more intensely. Like, a narrow feet position will allow the target quadriceps more intensively while a wider stance will target inner thigh muscles. In addition, the gluteal muscles are more engaged in these exercises in comparison to squats. By increasing the depth in squats or leg presses, there is significant growth in the activation of the glutes.
Back Support
A vertical leg press machine allows spinal support which lacks in squat exercise. While performing squats a lifter can easily hurt his back, but vertical leg press doesn’t allow this problem.
Don’t need a spotter
Most heavyweight exercises, require a spotter, which helps you in your time of need. But in the vertical leg press machine, you can go solo, and lift as heavy as you want.
