Average Leg Press Weight for Male- Complete Guide (2023)

A fundamental question for any gym enthusiast, whether they are a newbie or a seasoned professional, is how much leg press strength should they be able to handle? For any gym that offers decent equipment, a leg press machine is an indispensable piece of equipment. Of course, proper measurements and routines are quite advantageous as well.

A significant role is played by weight and exercise, and gender when it comes to leg pressing. Leg pressing is associated with several quality benefits. To ensure that people have a quality experience, they need to explicitly be aware of this fantastic activity.

Among the more common exercises in a regular gym, routine are leg presses, which have recently become staples in the fitness industry. The pressing leg exercise will enhance the muscles of the legs with the greatest convenience.

On the other hand, some quality brands build leg press machines. However, there are some factors that you must consider before purchasing a leg press machine. We have included all the necessary information in this article to assist you in modifying your leg press routine to be more efficient. We will also discuss how much average leg press weight is for males.

What Is the Maximum Amount of Leg Press That Should Be Able to Press?

What Is the Leg Press?

The leg press is one of the most sophisticated muscles building machines capable of building many different muscles in the legs. It stands out among the gym instruments as a very beautiful piece of equipment for this leg press.

Average Leg Press Weight for Male- Complete Guide (1)

It is almost impossible to tell the difference between the two types of leg presses. Leg presses have a considerable prevention effect against a variety of diseases. Due to its preventative nature, a leg press can be used as a preventative measure for cardiovascular movement and treatment.

The working principle of leg pressing is based on the third law of motion. By applying pressure to the machine, you will be able to reverse the pressure to be able to notice the benefits when you use the machine. A leg press can be performed in two different ways: horizontally pressing the leg or pressing at an angle of 45 degrees.

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I think it is safe to say that both of these techniques are very extraordinary and will provide the user with some highly thrilling experiences in short order.

What Is the Best Way to Do Leg Press?

It is quite easy to follow this process once familiar with it. Two types of leg presses are available to you – one is a horizontal leg press, and the other is a leg press at a 45-degree angle. There are several considerations before deciding the exact amount of weight to use when exercising in the leg press. It would be best to consider your weight, gender, and how you move when exercising in the leg press.

To use the leg press, you need to press the machine with your legs. Specifically, the machine is designed to reverse backward, which will increase muscle growth in various parts of the body, such as the quadriceps, gluteus maximus, and obliques.

There can be a considerable amount of pressure that can be applied. When the proper measurements are not taken from the beginning, severe injuries may occur. You need to press your legs to strengthen them.

How Much Can You Leg Press?

To determine the standard weight for leg press, several factors are taken into account, including the individual’s fitness level, body weight, and gender.


The gender of the individual is crucial when lifting weights. On average, a male can sustain a weight of 169 pounds. However, a female can reach a maximum weight of 102 pounds. Ultimately, gender plays a crucial role in sustaining a sustained weight preparation program, to a certain extent.

Fitness level

Olympic athletes have a much higher level of fitness than the average person. A normal person can lift a maximum of 268 pounds, whereas a professional can lift a maximum of 950 pounds.

A person’s fitness level plays a major role in the amount of weight they can lift. When one does not have the proper training, one should not lift weights heavier than 270 pounds.

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Body weights

In weight lifting, it is important to balance the amount of body weight being lifted and the type of exercise being done. With a heavier body weight, a person may be able to lift heavier weights than someone with lower body weight.

Men leg press

There are different positions in which men can do a leg press. When it comes to the leg press, several factors like the person’s age, height, and weight have to be taken into account.

As part of the American exercise toolkit, a calculator was developed specifically. Statistically speaking, the average man can lift more weight than the average woman. The quality of different leg press machines will provide excellent body stability to a certain extent.

Woman leg press

In general, the leg press for women is quite similar to the leg press for men. To some extent, some of the desired results will be achieved by the first leg press. A recent development suggests that the women’s leg press will provide some of the desired effects up to a certain point.

The leg press has the capability of performing different positions. Different factors influence the leg press’ ability to perform in different positions. You will need to have a place to press at a certain angle, for starters. A woman can usually support an amount of weight up to 105 pounds. However, athletic women will be able to support four to five times more weight than the average woman.

On Average, How Much Can a Leg Press Do in A Day?

Usually, a leg press will include a balanced number of repetitions in a day. The repetition of the leg press is equally crucial to each type of leg press. You will be able to achieve the results you want if you do this repeatedly. Achieving the desired results takes about four repetitions per person on average.

To a certain degree, the athletes may be able to have better practice sessions in due course. In general, 160 pounds for four cycles is quite adequate for a man, whereas, for a woman, it is 120 pounds for four cycles.

How Much Is 6 Plates On Each Side?

It’s quite a lot! As far as six plate lifts are concerned, there are very few people capable of doing them because, well, almost nobody can do them. The weight of a six-plate lift is 585 pounds.

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No matter how you slice it, six plates are quite an impressive number, and chances are the only lifts you might even be able to get six plates from are the deadlift and perhaps the squat. At the same time, it is true that, in general, most people would not be able to carry out a six-plate squat.

Usually, when weightlifters refer to a plate or a plate in the context of weightlifting, they refer to a 45-pound Olympic weight plate used for weightlifting. According to my understanding, when discussing plates about bench press, the most common use of the term “plate” is when referring to the machine. In other words, a one plate bench would consist of one 45-pound plate per side of the bar and the weight of the bar itself (45 pounds). As a result, the bench would have a total weight of 135 pounds.

Generally, when it comes to two plates, there are two 45-pound plates on each side of the bar, which, when added to the weight of the Olympic barbell, gives you a total weight of 225 pounds. Typically, we mean three plates per side when we talk about three plates. By adding 45 pounds to the 315 pounds that are the weight of the barbell, you get a total of 315 pounds. Four plates are usually the equivalent of 405, and five plates are usually the equivalent of 495 pounds.

The exception to this would be movements that do not involve using a barbell. It is important to understand that a two-plate weighted pull-up will only refer to the two 45-pound weight plates and nothing else, adding up to 90 pounds of resistance.

What Is the Best Way to Do Leg Press at Home Without a Machine?

Various types of strength training programs can benefit greatly from leg pressing as part of their workout routine. As an alternative to the various machines, the band resistivity program can also be a viable option.

By following the routine, the legs can be strengthened appropriately.

· After lying on a mat with your legs and rubber, create a 90-degree angle.

· Make sure that your legs are side by side.

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· It would be best if you stretched your legs up as far as they can stretch.

· It would be best if you bend your knees.

· Do this exercise every day for a week.

Why Can Someone Leg Press More Than Squat?

Probably because the leg press is a more organized exercise than the squat, as you can see, this is one of the reasons that the leg press is more effective than squats in terms of improving the performance. Leg press and squat are markedly different in their effectiveness in improving performance. It is quite straightforward to do the leg press, but the squat adds another dimension. Leg press or squat can be chosen depending on your age and fitness level.

How Much Should One Leg Press?

There are no hard and fast rules for how much to press. It depends on the size, the quality of the inner strength, age, and the strength of the muscles. Further, leg strength is an integral part of a better quality strength management system. However, the effects of leg strength on men and women are different. For this reason, you have to adapt your leg press routine to your gender.

Do Leg Presses Build Your Thigh?

It is possible to obtain superior results in all the leg muscles by following proper routines and producing quality output. Using different leg press techniques with quality attributes will increase the performance to some degree. The leg press is an essential aspect for developing quality muscles and good energy.

How Much Weight Can One Take from A Leg Press?

A leg press is one of the most critical aspects of advanced weight training. The fitness level, age determine it, the gender of a person, and how much weight one can take. One can carry a weight of up to 200 pounds when performing an average leg press.


As far as popularity is concerned, the leg press is gaining momentum. There are a few significant advantages and disadvantages regarding the leg press. This article aims to provide information about these advantages and disadvantages and other aspects of this type of technology.

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A leg press is one of the most important exercises for building muscles. The leg press is an exercise that is beneficial to runners and those interested in vertical jumps. However, if it is not maintained properly, it can pose a serious threat to the environment. A technique like this could have a significant impact on many people’s lives in the future.

One of the biggest advantages of the leg press is that it enhances physical performance to a great extent. With advanced training, the leg press is becoming more and more popular daily to have the optimal solution.


How much should I leg press for my weight? ›

If you are new to the gym and strength training, you'll likely want to start with a light weight, starting with a leg press weight of about 50 to 75% of your total body weight is ideal.

Is 500 lb leg press good? ›

500 lbs is pretty good. That's like 5 plates per side and the 75 lbs of the weight from the machine. So not bad. Usually the weight goes up quick for leg press, so don't worry about it now.

How much does the average leg press weigh? ›

The starting weight for most leg presses is 100-170 lbs (45-77 kgs). But the exact amount depends on the machine type and brand. For instance, there are angled, pivot, and machine-style leg presses from brands like Cybex and Hammer Strength.

Is 450 leg press good? ›

450 on leg press is good but not amazing. A lot of dudes (including me) can lift WAY more on leg press than barbell squat. Switch to barbell squat instead of leg press. The leg press machine is deceptive because it has a tendency to make average dudes think they are really strong.

What is a good leg press weight for male? ›

The average Horizontal Leg Press weight for a male lifter is 425 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Horizontal Leg Press? Male beginners should aim to lift 156 lb (1RM) which is still impressive compared to the general population.

Is 100 lbs on leg press good? ›

As with most types of weight-lifting, there's no single average weight for the leg press. The amount you can press depends on your age and fitness level. Those who frequently strength train may be able to leg press well over 100 pounds, whereas others may be challenged by pressing the machine alone.

Why is leg press so easy to heavy? ›

Why can I leg press more than squat? You can leg press more than you can squat because you don't have to stabilize the movement through your spine. Much of the stability required in the leg press is assisted by the use of the machine.

Should leg press be heavier than squat? ›

You can leg press more than you squat because the leg press seated position provides far more stability. The weight being loaded on your feet also reduces axial (spinal) loading, making the leg press less fatiguing than the squat.

What is the heaviest leg press ever? ›

In mid-July 2022, the strongman captured a personal record (PR) 406-pound log press double.

How much does a leg press weigh at Planet Fitness? ›

Specifications. Weight: Approx. 830 lbs. Empty Starting Weight: 135 lbs.

Is 8 plates on leg press good? ›

In all cases, some of the weight gets borne by the machine. You may be loading 400 pounds, but your muscles are feeling only 200. In other words, eight plates on the machine are only four plates worth of effective weight.

How much can the average man squat? ›

So, how much can the average man squat? Around 225 pounds for a single repetition. But if he keeps training the low-bar squat seriously for ten years, it's realistic to be able to squat 475 pounds.

What is high for leg press? ›

High feet leg press

Placing the feet higher up on the foot pad encourages the hamstrings and glutes to activate, which takes stress off the quads. This is a great substitute for deadlifts and hamstring curls. Most people will find that they are able to lift the most weight in this position.

Is 90 degree leg press good? ›

The 90 Degree Leg Press Plate Loaded Machine is an essential piece of equipment for any gym. It provides a full range of motion for the legs, allowing users to work their quads, glutes, and hamstrings in a safe and effective way.

Is leg press good for size? ›

While leg presses alone won't necessarily increase thigh size, this exercise can be part of a routine for building lower-body muscle.

How much should I leg press compared to squat? ›

Leg Press vs Squat Weight

Being in a seated position and only using your legs to push the weight allows you to increase the weight as much as three times the amount you can comfortably squat. This is also true for the sled leg press machine where the inclined track allows a greater weight load.

Do you go heavy on leg press? ›

The most important safety tip for both leg presses and squats is to avoid overloading the weight. Using a weight you can't control can cause knee injuries, back problems, and other issues. Start with a weight you can handle easily and build up slowly from there.

Should you do leg press fast or slow? ›

If you're looking to build muscle quickly, whether you've been training for years or are just starting out, then doing slower reps is the way to go. Workouts with slower reps cause your muscles to experience more time under tension, much more than with faster reps.

How much can the average person leg press? ›

It has been estimated that the average male Joe can leg press around 220 pounds, but some people have been able to go as far as 440 pounds! Approximately 50% more than what females generally can achieve! This difference is due to several factors: males are taller and heavier than females on ...

Does leg press increase testosterone? ›

The results of this study indicate that both the Leg Press and the Squat increase testosterone, growth hormone and cortisol concentrations at all measured times in comparison with the pre training concentrations. However, testosterone concentration directly after training was 16.7% higher after the squat exercise.

What's harder leg press or squat? ›

The leg press also works the quads, hamstrings and glutes. But because there is less range of motion than there is with the squat, the quads work harder with this exercise.

Should you leg press or deadlift more? ›

If you want to increase the size and strength of your hamstrings, glutes and spinal erectors, then focus more on deadlifts. If you want to increase the size and strength of your quads, focus more on leg presses.

How heavy do the weights go at Planet Fitness? ›

Its applicability is limited to beginners and more casual users. There are no barbells. The dumbbells in Planet Fitness only go up to 75 pounds.

What are the heaviest weights at Planet Fitness? ›

The Planet Fitness gyms are also equipped with weights and Smith Machines to help you build muscles, burn body fat, and strengthen your bones. In addition, you'll find barbells and dumbbells up to 75 pounds each, plus a bench press, triceps extension, and deadlifts to reduce muscle injuries and enhance stability.

What muscles does leg press work? ›

Specifically, the leg press targets the quadriceps muscles in the front of the thighs, the gluteal muscles in the buttocks, the hamstring muscles in the back of the thighs, and the calves, all in an integrated fashion.

How many lbs is 3 plates on leg press? ›

In short, when an individual says that they can lift 3 plates, this automatically assumes that it is 3 pieces of 45 lb or 20 kilogram plates on both sides of the barbell (so a total of 6 plates), and that the barbell weighs a standardized 45 pounds or 20 kilograms.

How many plates is 225 on leg press? ›

4 Plates 225 lbs. 6 Plates 315 lbs.

What percent of men can bench 225? ›

When speaking in terms of global population, being capable of performing the bench press with 225 pounds of weight is a rather impressive feat - especially if one considers the fact that the estimated number of people strong enough to do so is less than 1%.

What is considered strong for a man? ›

To optimize the health of your body, you should be able to squat and deadlift ~1.5x your bodyweight, bench press ~1.25x your bodyweight, and overhead press ~0.75x your bodyweight. What is this? However, it isn't enough to be able to lift heavy weights. You should also be able to move your own body around too.

Is 225 a respectable squat? ›

No matter what comes afterward, 225 in the squat or deadlift is a respectable milestone for any non-powerlifter, amateur athlete, or weekend warrior. A 200-plus deadlift is also a tough but realistic goal for most fit women. I've known many who've already achieved it, and many more who can.

Are leg presses as good as squats? ›

For overall leg development, the squat is a better exercise when compared to the leg press. Whilst they both follow a similar movement pattern, squatting is a much more technical exercise which carries a higher risk of injury. If you find squatting difficult, the leg press makes for a good alternative.

Why can't I go deep on leg press? ›

' If you can't get low enough to lower the leg press 90 degrees it's possible that you're using trying to lift too much weight – and, while that might look impressive, if it means you're not using proper leg press form, it won't give you results and frankly, you're just wasting your time.

Does leg press reduce belly fat? ›

In one small study, for example, researchers asked volunteers to do 960–1,200 leg press repetitions three times a week for 12 weeks, using just one leg. The results indicated that the training was effective in reducing fat mass all over the body, not just in the leg used.

Is 3 sets of leg press enough? ›

Generally speaking, 3 - 4 sets of anywhere between 6 - 15 reps of leg press will be sufficient to build muscle and improve strength in your legs.

Is it good to go heavy on leg press? ›

There's a risk of rounding your back if you try to press too much weight. You risk injuring your knees if you try to press too much weight or lock your knees when extending your legs. You may be tempted to pile on more weight than you can handle.

Why can I leg press so much? ›

You can leg press more than you can squat because you don't have to stabilize the movement through your spine. Much of the stability required in the leg press is assisted by the use of the machine.

What is the world record for a leg press? ›

Prolific world record setter William Cannon drew on all his strength to complete a full leg press with the heaviest amount of weights ever used by one person. He recently achieved a 1,120kg leg press using both legs, as well as successfully pushing 410kg with only his right leg and 400kg with his left leg.

Is A leg press harder than a deadlift? ›

Why is leg press easier than deadlift? The deadlift places higher demands on hamstrings, glutes and spinal erectors, as well as your lats and core for stabilisation. The leg press is essentially the opposite.

Does leg press build a lot of muscle? ›

Summary. The leg press is the most important exercise in a workout. Regularly training with the leg press leads to strength and muscle gains in the largest muscles of the body. The leg press also improves mobility and overall physical function.

How much stronger Should your leg press be than your squat? ›

To further explain, most people (including beginners) will be able to leg press 2-3 times what they can squat – this indicates that their leg strength is far superior to any load they place on their back when they attempt to squat.


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