What's a Good Weight for Leg Press? How Much Weight Should You Start With?

Walking into the gym and eyeing that leg press machine can be intimidating. You see someone loading up plate after plate, pushing what looks like a small car's worth of weight, and you wonder: "How much should I be pressing?"

The truth is, there's no universal "right" weight for everyone. Your ideal leg press weight depends on your body weight, training experience, and the specific machine you're using. However, that doesn't mean we can't provide you with solid guidelines to work with.

Whether you're stepping onto a leg press for the first time or looking to gauge where you stand compared to other lifters, this guide breaks down everything you need to know about leg press weights, from starting loads to impressive benchmarks.

Understanding the Leg Press Exercises

Before we dive into numbers, let's get clear on what we're working with. 

Leg press exercises are commonly used in gyms to build lower-body strength, as they specifically target the quadriceps, hamstrings, and gluteal muscles. For individuals new to weightlifting or seeking to improve their physical fitness, it's important to understand the average weight to establish a baseline and set achievable goals.

According to various sources, the average leg press weight for a guy falls within the range of 425 lb to 499 lb (193 kg to 226 kg) for 1 rep max (1RM) performances. This level of performance often classifies an individual as intermediate, showcasing impressive strength compared to the general population. 

Male beginners should aim for a weight of approximately 71 kg to 87 kg (156 lb to 191 lb) for their 1RM, providing a solid foundation for further progress.

Understanding the Leg Press Machines

The leg press machine resembles a platform or sledge that the user pushes away while lying in a seated or reclined position. The working principle relies on the user's ability to apply force against the sledge or platform, which is attached to a series of weights. 

As the individual pushes the platform away, the engaged muscles contract, and the resistance provided by the weights offers a challenging workout to build strength and muscle mass. So far, so good.

There are different types of machines, with the most common being the horizontal leg press and the angled or 45-degree leg press. The horizontal variation allows the user to sit upright while pushing the platform away in a backwards motion. 

The angled leg press positions the user at an angle, typically around 45 degrees, and requires them to push the platform up and away from their body. Both variations target the lower body but can emphasise different muscle groups, depending on the positioning and technique used.

When incorporating into your workout routine, it is vital to use proper form and technique to avoid injury and maximise muscle engagement. 

Key points to remember include:

• Position yourself securely and comfortably on the machine, adjusting the seat or backrest as needed.
• Place your feet flat on the platform, shoulder-width apart, and ensure that your knees are aligned with your feet.
• Grasp the handles or support bars to stabilise your upper body and prevent unnecessary movement.
• Engage your core and maintain a neutral spine as you push through your heels to extend your legs and move the sledge.
• Slowly return to the starting position, allowing the weight to gently rest on the stack before repeating the movement.

Types of Leg Press Machines

The leg press isn't just one machine—there are several variations, and each affects how much weight you'll be moving.

i. 45-Degree Leg Press

This is the most common leg press you'll find in commercial gyms. The 45-degree angle means you're pushing the weight up an incline, which reduces the effective weight you're lifting compared to a horizontal press.

The sledge itself typically weighs between 75 and 100 pounds (34-45 kg), though this varies by manufacturer. When you add plates, you're not lifting the full weight—you're lifting approximately 70-75% of the total load due to the angle and mechanical advantage.

ii. Horizontal Leg Press

Less common but incredibly challenging, horizontal leg presses have you pushing straight out rather than up an incline. These machines eliminate the gravitational assistance you get from angled presses, making them significantly harder.

If you can press 400 pounds on a 45-degree machine, expect to struggle with 300 pounds on a horizontal press. The difference is substantial.

iii. Sledge Leg Press

These are the heavy-duty machines you'll find in hardcore gyms and powerlifting facilities. They're built for serious weight, often accommodating 1,000+ pounds of plates. The sledge weight varies dramatically, from 75 pounds to over 200 pounds, depending on the design.

iv. Vertical Leg Press

The rarest of the bunch, vertical leg presses have you lying flat and pressing straight up. They're incredibly demanding on your core and require excellent control. The full weight of the plates is working against you with no mechanical advantage.

How the Leg Press Works

The leg press is fundamentally about pushing against resistance through your legs' natural movement pattern. Unlike squats, where you have to balance the weight and coordinate your entire body, the leg press isolates the pushing motion.

The primary muscles targeted are your quadriceps (front of your thighs), which handle the bulk of the pressing motion. Your glutes fire hard at the bottom of the movement when your hips are flexed, while your hamstrings provide stability and assist in the pressing motion.

This isolation is both a strength and a limitation. You can typically handle more weight on a leg press than a squat because you don't need to stabilise the load or coordinate as many muscle groups. However, this also means the strength gains don't always transfer perfectly to functional movements.

What Is a Good Starting Weight for the Leg Press?

Starting with the right weight is crucial for building confidence and avoiding injury. Too light, and you won't stimulate growth. Too heavy, and you risk poor form or getting pinned under the weight.

General Starting Guidelines

For most beginners, starting with 50-75% of your body weight in total resistance (including the sledge) provides a good foundation. This might sound conservative, but remember, you're learning the movement pattern while building strength.

Beginners: 

Male beginners should aim to lift around 71 kg (1RM). This is a solid starting point for individuals just beginning their fitness journey. It's recommended to start with a normal weight that's 50 to 75 per cent of the total body weight.

Intermediate: 

The average leg press weight for an intermediate male lifter is about 193 kg (1RM). This level is considered impressive compared to the general population. A lifter at this stage should be able to perform a 191 kg press comfortably without pushing themselves excessively.

Advanced: 

As the proficiency level increases, so does the weight. Advanced male lifters can expect to lift significantly more than their intermediate counterparts. However, specific weight recommendations for advanced lifters can be complex and may require professional guidance.

Elite: 

Elite male lifters represent the top tier of performance, and their numbers will be considerably higher than those of other proficiency levels. However, determining this piece of information is complex without specific data or context.

To summarise, the typical leg press weight for males varies significantly across different proficiency levels:

• Beginners: Approx. 71 kg (1RM)
• Intermediate: Approx. 193 kg (1RM)

Body Weight Vs Leg Press Weight

When determining a suitable weight, body weight, of course, plays a significant role in the process. Achieving a balanced bodyweight-to-leg-press-weight ratio is crucial for maximising strength and stability while minimising the risk of injury.

For beginners, it's generally recommended to start with a weight that's 50 to 75 per cent of their total body weight. As an individual progresses, this ratio may increase depending on their goals, experience, and fitness level.

For intermediate male lifters, the average is 193 kg (425 lb), which is often considered a good indicator of overall lower body strength. Comparatively, intermediate female lifters typically achieve a weight of around 116 kg (255 lb) with similar proficiency.

To better illustrate the relationship between body weight and leg press weight, consider the following examples:

• A male weighing 75 kg (165 lb) might aim for a leg press weight of approximately 112.5 kg (247 lb) to 150 kg (330 lb) initially, increasing progressively over time.
• A woman weighing 60 kg (132 lb) could similarly begin with a weight of 45 kg (99 lb) to 90 kg (198 lb), advancing further as she gains strength and experience.

As one's numbers increase beyond their body weight, the body weight ratio should also be taken into account to determine progress and appropriate weight goals. For example:

• A male lifter with a bodyweight of 80 kg (176 lb) pressing 240 kg (529 lb) demonstrates a bodyweight-to-press-weight ratio of three (3:1).
• A girl lifter with a bodyweight of 65 kg (143 lb) pressing 195 kg (430 lb) achieves a ratio of approximately three as well (3:1).

What's a Good Leg Press Weight?

It is worth noting that leg press standards can vary depending on the type of machine used, such as horizontal, vertical, or single-leg press. For instance, the average male weight on a vertical leg press machine at the Intermediate level is 484 lb (1RM), whereas the single leg press holds an average of 314 lb (1RM). Understanding these variances can help lifters refine their goals and make more effective progress.

Strength level calculators can be a helpful tool when determining personal standards. These calculators often require basic information, such as body weight, age, and the amount of weight lifted for a specific number of repetitions. 

By providing this information, lifters can receive personalised strength level evaluations, allowing them to gauge their progress and compare their abilities to others within their category.

How To Use The Leg Press

First, ensure that you are positioned correctly on the machine. Sit down and adjust the seat to a comfortable position, allowing your back to be firmly in contact with the padding. Place your feet on the platform, shoulder-width apart, with your toes pointed slightly outward. Your knees should be bent at a 90-degree angle with your ankles aligned under your knees.

Next, focus on engaging your core throughout the entire movement. Contract your abdominal muscles, keeping them tight, and avoid arching your lower back. This will help stabilise your body and protect against injury.

When performing the leg press, push through your heels and extend your legs until they are nearly straight, without locking your knees. Maintain a slow and controlled motion, allowing your muscles to work against the resistance of the weight. Inhale as you bend your knees and lower the weight, returning to the starting position.

In terms of sets and reps, aim for 3-5 sets of 8-12 repetitions. This range can help promote muscle growth and improvements in strength. Adjust the weight according to your fitness level and ensure that you can complete each set with proper form.

Leg Press Foot Placement & Form

Foot placement is another important factor to consider when performing the exercise. Adjusting your foot position can impact which muscles are emphasised during the exercise. For example:

• A higher foot placement will target the hamstrings and gluteus more
• A lower foot placement will focus on the quadriceps
• A wider foot placement will engage the inner thigh muscles
• A narrower foot placement will work the outer thigh muscles

Remember to maintain proper form and technique throughout each set, regardless of your foot placement. By doing so, you will maximise the effectiveness of the leg press exercise and reduce the risk of injury.

Leg Press Vs Other Leg Exercises

In comparison to the barbell squat, it provides a more isolated focus on the leg muscles. The barbell squat, on the other hand, is a compound movement that involves the entire body and challenges core stability. Therefore, the squat may yield more comprehensive results in terms of overall strength and muscle development.

Hack squat is yet another leg exercise that targets the quadriceps, glutes, and hamstrings. It differs from the leg press in terms of setup and movement pattern, as it requires the lifter to stand while maintaining the weight on their shoulders. This variation also challenges the lower back and core stability to a greater extent than the leg press.

Progressing in Leg Press Weight

When incorporating strength training into a routine, it's essential to progress incrementally in weight to maximise results and minimise the risk of injury. A structured approach to increasing leg press weight ensures steady improvement in both muscle development and overall strength.

Progression in weight should involve consistent training and workouts, focusing on both volume and intensity to achieve optimal results. Here are three key aspects to consider when progressing in leg press weight:

1. Gradual Load Increase: Add small increments of weight every 2-4 weeks, depending on the individual's comfort and capacity. Incorporating progressive overload in this manner ensures consistent progress without overexerting the muscles.

2. Maintaining Proper Form: As the weight increases, it's crucial to maintain proper form during the exercise. This includes maintaining a neutral spine position and pressing through the heels. Proper form helps reduce the risk of injury while enabling the targeted muscles to work effectively.

3. Sufficient Rest and Recovery: Adequate rest between sets and complete recovery days between workouts are essential for muscle growth and avoiding overtraining. It's during these rest periods that the muscles repair and grow stronger, allowing for progress in leg press weight.

Understanding the Average Leg Press Weight for a Female

When discussing leg press weights for women, it's crucial to consider that individuals have different fitness levels, and a comfortable weight for one person may be challenging for another. 

An intermediate female lifter, placed in the 50th percentile, should be able to press 116kg comfortably. Keep in mind that this weight should be manageable, and pushing beyond one's limit is not considered a hit of the standard.

For female beginners in strength sports, it is advisable to start with a weight that is 50-75% of their total body weight. This approach helps novice athletes safely build strength and learn proper technique without risking injury. As they progress, their leg press weight would naturally increase, aligning with their growing capabilities.

When comparing the average leg press weight for females with that for males, it becomes apparent that there is a distinct difference. A male lifter with an intermediate level (50th percentile) can press 191kg. The variation in muscle mass and hormonal differences contribute to the gap in strength capabilities between genders. 

However, it's essential to recognise that female athletes can still achieve impressive results in strength sports and can hold their own within the community.

Types Of Leg Press Machine

When incorporating leg presses into your workout routine, it's essential to select the right machine for your specific needs. There are several types of machines on the market, including horizontal leg press machines, seated leg press machines and sledge leg press machines. Each type offers unique advantages that cater to individual preferences and fitness goals. Generally, different machines require you to use a different weight due to their positioning.

In a horizontal variation, the user is seated upright, and a series of weight plates provides the machine's resistance. This configuration enables a more natural lifting motion and is well-suited for users with back issues or those who prefer a more stable position.

On the other hand, a sledge leg press machine involves the user sitting at an angle, pushing a weighted sledge away from the body. This design typically enables you to lift heavier weights and places greater emphasis on the quadriceps muscle group.

Additionally, this type of machine often has a larger weight capacity. When considering different brands, it's important to evaluate factors such as:

• Weight capacity
• Starting weight
• Machine dimensions and footprint
• Ease of use and adjustability
• Build quality and durability

Some popular brands you are likely to have seen in the gym include:

• Body-Solid
• Hammer Strength
• Precor
• Life Fitness
• Cybex

Remember to assess not only the specifications of each machine but also the feedback and reviews from other users. Balancing these factors will help ensure that you find a machine tailored to your individual needs, allowing for optimal strength gains and overall fitness improvements.

How to Determine Your Starting Weight in Leg Press

As mentioned, for beginners, it's recommended to start with a weight that's 50 to 75 per cent of their total body weight. This will provide adequate resistance without causing injury or strain on the muscles. As for more advanced lifters, they may adjust their starting weight based on their training experience and goals.

To further assist in determining the appropriate weight, you may refer to online calculators or charts. These tools typically take into account factors such as age, gender, and body weight to provide an estimated starting weight. Additionally, there are leg press-to-squat calculators that can help you establish a balanced workout routine centred on both exercises.

As you progress in your leg press journey, it's essential to maintain a consistent and gradual increase in resistance. By doing so, you will continuously challenge your muscles and improve your functional strength. 

Remember, the ultimate goal is to perform the exercise with proper form and technique, which is more important than lifting heavy weights.

Accessories to Help with the Leg Press

The effectiveness of leg presses can be enhanced by using the right accessories. These items can provide additional support, protect joints, and help maintain proper body alignment during exercise. One of the most valuable accessories for leg presses is knee sleeves.

Knee Sleeves: These are designed to protect the knees and improve stability during leg presses. They provide compression, which can reduce swelling and inflammation while increasing blood flow to the area. Knee sleeves are made from durable and flexible materials, such as neoprene, which allow for a snug fit while providing freedom of movement during exercise. 

Some of the benefits of using knee sleeves include:

• Improved performance: By offering support and stability, knee sleeves can help users maintain proper form, leading to more effective workouts.
• Reduced risk of injury: The added support provided by knee sleeves can help reduce the likelihood of knee joint injuries during leg presses.
• Improved recovery: The compression from knee sleeves can promote blood flow and reduce inflammation, which can speed up the recovery process after a workout.
• Increased comfort: Wearing knee sleeves can make leg presses more comfortable by providing a cushion between the knees and the machine's surface, thereby reducing pressure.

If you need high-quality compression gear, browse our full range of knee-support sleeves to find the perfect thickness and length for heavy leg-press sessions.

In addition to knee sleeves, some other accessories that can complement workouts include:

• Weightlifting shoes: These shoes feature a raised heel, which can help maintain a better foot position during leg presses. The improved position allows for greater power and stability during the exercise.
• Gym chalk: Using chalk on hands can enhance grip when holding the leg press handles, providing increased stability and control during the movement.
• Resistance bands: Attaching bands to the leg press machine can add variable resistance and create a more challenging workout. This can increase muscle activation and overall strength development.
• Weightlifting belts: Using a weightlifting belt can help keep your core braced and provide support.

By utilising these accessories during workouts, you can extend your PR, reduce injury risk, and improve comfort during exercise.

Not sure which belt width or thickness is right for your build? Our quick guide on choosing the right lifting-belt size walks you through exact waist measurements before you invest.

Factors That Affect Your Starting Weight

Your starting weight isn't just about following a formula; several personal factors come into play.

• Body weight is the most obvious factor. A 250-pound lifter will naturally handle more weight than someone weighing 150 pounds. However, the relationship isn't perfectly linear. Lighter lifters often have better strength-to-weight ratios, while heavier lifters might struggle with mobility that affects their leg press performance.

• Fitness level extends beyond just strength training experience. Someone who's been running, cycling, or playing sports will have stronger legs than a complete beginner, even if they've never touched a weight. Athletes transitioning to strength training often surprise themselves with their initial leg press numbers.

• The type of leg press machine dramatically affects your starting point. We've touched on this, but it bears repeating: a weight that challenges you on a 45-degree press might be impossible on a horizontal press.

• Range of motion and form also influence your starting weight. If you're committed to using a full range of motion (bringing your knees close to your chest), you'll need to start lighter than someone who's doing partial reps. Full range builds more strength and muscle, but it requires more control and flexibility.

Tips to Build Strength with the Leg Press

1. Use a full range of motion: 

This means bringing your knees as close to your chest as your mobility allows while keeping your lower back pressed against the pad. Partial reps might let you use more weight, but they build strength only in that limited range.

2. Focus on control, not just weight: 

Lower the weight slowly (2-3 seconds) and press up with controlled force. This builds more muscle and strength than bouncing the weight or using momentum.

3. Include single-leg press variations: 

Once you've mastered bilateral leg press, single-leg work exposes and corrects imbalances between your legs. Start with about 40-50% of your bilateral working weight per leg.

4. Vary your foot position: 

High foot placement emphasises your glutes and hamstrings, while lower placement targets your quads more directly. A narrow stance works your outer quads, while a wider stance brings in more inner thigh and glute activation.

Final Thoughts: How Much Weight Should You Leg Press?

The truth is, it depends on you. Your ideal leg press weight depends on several personal factors that no chart or standard can account for ideally.

Consider your fitness goals: 

If you're training for general health and muscle maintenance, pressing 1.5-2x your body weight for multiple reps is excellent. If you're pursuing maximum strength or preparing for competition, you'll need to push those numbers significantly higher.

Choose based on your machine, your weight, and your level: 

A beginner using a 45-degree leg press should focus on mastering the movement with moderate weights. An experienced lifter on a horizontal machine needs to respect the increased difficulty and adjust expectations accordingly.

Remember that the leg press is a tool, not a competition. Use it to build stronger, more muscular legs while minimising the risk of injury.  

The most important weight to focus on isn't what others are pressing; it's more than you pressed last month. Keep that progression steady, maintain excellent form, and your leg press numbers will take care of themselves. Also, focus on the process, respect the weight, and use these guidelines as a roadmap rather than a report card. Your legs will thank you for it.

Looking to take your leg training to the next level? A quality weightlifting belt provides crucial support during heavy leg press sessions, helping you maintain proper form and push heavier weights safely. Check out our premium lifting belts designed for serious lifters who demand both performance and durability.

Not sure which belt width or thickness will suit your build? This quick guide to choosing the right lifting-belt size walks you through exact measurements before you invest.