What’s A Good Leg Press Weight?

Average Leg Press Weights By Age, Sex + Training Experience

The leg press is a lower-body strength training exercise performed on a leg press weight machine.

Many gym-goers and weight lifters often want to know, what a good leg press weight is according to their age, sex, and fitness experience.

In this exercise guide, we will discuss how to do leg presses for strength and mass gains, the benefits of leg presses, and what a good leg press weight is based on age, sex, and fitness level.

Let’s dive in! 

A person on the leg press machine.

What’s A Good Leg Press Weight? 

Although there are no official leg press norms in terms of how much weight you should leg press based on age, sex, or fitness level, Strength Level provides a large pool of data to help estimate average leg press weights.1Horizontal Leg Press Standards for Men and Women (lb) – Strength Level. (2021). Strengthlevel.com. https://strengthlevel.com/strength-standards/horizontal-leg-press/lb

This site has data that can help you find the average horizontal leg press weight by age, sex, and body weight in pounds or kilograms based on fitness level by aggregating data from their community members through 626,463 leg press workouts.

Based on this data, here are the leg press averages for men and women by age, body weight, and training level.

How Much Should Men Be Able to Leg Press?

The following table shows the overall average weight for leg press in pounds, kilograms, and body weight for men using Strength Level data:

Strength LevelWeightBodyweight Ratio
Beginner156 lb1.00x
Novice271 lb1.50x
Intermediate425 lb2.50x
Advanced614 lb3.50x
Elite826 lb4.75x
A person on the leg press machine.

Based on these leg press standards from Strength Level, when all of the max leg press data is aggregated, the average leg press weight for men is 425 pounds at the intermediate level or 2.5 times your body weight.

Thus, men who are leg pressing bodyweight loads with their leg press 1RM are considered to be at the beginner level.

What’s the Average Leg Press Weight for Men By Age? 

The table below shows the average leg press weight for men by age presented in pounds and kilograms based on training level using data for leg press weights from Strength Level:

AgeBeginnerNoviceIntermediateAdvancedElite
PoundsKgsPoundsKgsPoundsKgsPoundsKgsPoundsKgs
1513360231105362165523238703320
2015269264120415189598272805366
2515671271123425193614279826375
3015671271123425193614279826375
3515671271123425193614279826375
4015671271123425193614279826375
4514867257117404184582265784356
5013963242110379172547249735334
5512959223101350159506230680309
601185420493320145461210621282
651064818484289131417190561255
70954316575259118374170503229
75853914867232105335152450205
8076351326020794299136402183
8568311185418685268122361164
9062281074916776242110325148
A person on the leg press machine.

What’s the Average Leg Press Weight for Men By Weight? 

The table below shows the average leg press weight for men by body weight presented in pounds and kilograms based on training level using data for male leg press weights from Strength Level:

Body WeightBeginnerNoviceIntermediateAdvancedElite
PoundsKgsPoundsKgsPoundsKgsPoundsKgsPoundsKgsPoundsKgs
11050803615872269122408185568258
12055954318082296135442201608276
130591115020191323147474215646294
1406412657221100348158505230682310
1506814164241110373170535243716325
1607315671260118397180563256749340
1707717178279127420191591269781355
1808218584297135443201617280811369
1908619990315143464211643292840382
2009121397332151486221668304869395
21095227103349159506230692315896407
220100240109366166526239715325923420
230105253115382174545248738335948431
240109266121398181564256760345973442
250114279127414188583265781355997453
2601182911324291956012738023651021464
2701233041384442026182818223741044475
2801273161444582086362898423831066485
2901323281494722156522968613911088495
3001363391544862216693048804001109504
3101413511605002276853118994091130514
A person on the leg press machine.

How Much Should Women Leg Press? 

This table provides the leg press averages for women when all of the female leg press 1RM standards are aggregated.

Strength LevelWeightBodyweight Ratio
Beginner82 lb0.50x
Novice156 lb1.00x
Intermediate258 lb1.75x
Advanced386 lb2.75x
Elite532 lb3.75x

According to this data, the average leg press weight for all women at the beginner level is 82 pounds or half your body weight.

A person on a leg press machine.

What’s the Average Leg Press Weight for Women By Age? 

The table below shows the average leg press weight for women by age presented in pounds and kilograms based on training level using data for female leg press weights from Strength Level:

AgeBeginnerNoviceIntermediateAdvancedElite
PoundsKgsPoundsKgsPoundsKgsPoundsKgsPoundsKgs
15703213360220100329150453206
20803615269252115376171518235
25823715671258117386175532242
30823715671258117386175532242
35823715671258117386175532242
40823715671258117386175532242
45783514867245111366166504229
50733313963230105344156473215
5568311295921397318145438199
6062281175319488290132400182
6556251064817580262119361164
705023954315771235107324147
75452085391416421095290132
80401876351265718885259118
85361668311135116977232105
9032156128102461526920995
A person on the leg press machine.

What’s the Average Leg Press Weight for Women By Weight? 

The table below shows the average leg press for women by body weight. 

Here again, you can find the leg press standards by body weight in pounds and kilograms based on training level:

Body WeightBeginnerNoviceIntermediateAdvancedElite
PoundsKgsPoundsKgsPoundsKgsPoundsKgsPoundsKgsPoundsKgs
904151231095019488303138429195
1004558261195420794319145449204
11050642912858219100334152467212
12055713213762231105349159483220
13059773514666242110362165499227
14064823715470252115374170514234
15068884016173262119386175527240
16073934216977271123397180541246
17077994517580280127408185553251
180821044718283288131418190565257
190861095018986296135428195576262
200911135119589304138437199587267
210951185420191312142446203598272
2201001225520794319145455207608276
2301051275821296326148463210617280
2401091316021899333151471214627285
25011413561223101339154479218636289
26011813963228104346157487221644293
A person on the leg press machine.

So, how do you interpret this data?

If you ask the question, “How much should I be able to leg press for my weight?” you should look at your training level and then see the average leg press 1RM for your body weight.

Or look at the first table to find the average leg press by age for those in your same training level and see how you compare.

A “good leg pressing weight“ would be leg pressing a weight that is at or above the leg press norm for your age or body weight and training level.

According to the training levels given on Strength Level for leg press weight standards:

  • Beginners have just started weightlifting. 
  • Novice weightlifters usually have less than 6 months of training. 
  • Intermediate lifters have been training for 6 months to 1-2 years
  • Advanced lifters have been lifting weights for more than two years.

The other way to look at these leg press standards charts is to look at how much you can lift at your leg press 1RM and then see where it falls in the training levels.

If you are below the leg pressing weight standard based on your training level and age or weight, your strength is below average, and if your max leg press is higher than the average leg press weight for your age or weight, you are above average relative to your peer group. 

A person on the leg press machine.

How Much Should I Leg Press?

Regardless of the leg press standards above, it is important to distinguish that the answer to the question: “How much should I leg press?”, is often distinctly different than: “How much should I be able to leg press?”

When you are considering the question: “How much should I be able to leg press,” you can use the above tables of leg press weight standards to see what is a good leg press 1RM weight for your age, sex, and body weight.

From there, you can use your level of training to find the appropriate column that shows how much weight you should be able to leg press based on your training level, age, sex, and body weight, as described before.

However, you may be above or below the average leg press weight for your body weight, age, or sex.

Thus, the answer to the question: “How much should I be leg pressing?”, really has nothing to do with what constitutes a good leg press weight.

A person on the leg press machine.

Instead, you should use the weight that is appropriate for you and your fitness goals whether you are above or below the average max leg press weight for lifters like you.

If you are trying to increase strength, you will perform fewer leg press reps in each set at a higher percentage of your leg press 1RM weight.

Generally, you should lift at least 85% of your 1RM for 2 to 5 reps and 3 to 5 sets to increase your leg press strength.

If your goal is to build muscle, also known as hypertrophy training, you should use lighter loads for your leg press weight, typically somewhere between 70 and 85% of your leg 1RM weight for three sets of 8-12 reps.

Remember, your strength training program should be individualized to you.

Therefore, the answer to, “How much weight should I leg press?”, is however much you are capable of lifting with proper form and technique for the correct number of reps and sets you want to do based on your training goals.

For more information on reps and sets when using the leg press machine, click here.

A person on the leg press machine.

References

Photo of author
Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, as well as a NASM-Certified Nutrition Coach and UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.

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