Plate Loaded Leg Curl vs Seated Leg Curl Strength Standards
Compare your plate loaded leg curl and seated leg curl against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: displayed machine or stack weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, the lifter must curl the roller through the intended range to a controlled knee-flexed finish, then return under control to the same extended start range without lever bounce. For the second exercise, a strict, repeatable seated leg curl set that follows a consistent setup, full range of motion, and controlled finish. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Plate Loaded Leg Curl vs Seated Leg Curl Strength Standards by Bodyweight
These bodyweight tables place the plate loaded leg curl and seated leg curl targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Plate Loaded Leg Curl / Seated Leg Curl, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Plate Loaded Leg Curl vs Seated Leg Curl Standards
How to read the table: The first number is Plate Loaded Leg Curl; the second is Seated Leg Curl. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 39 / 39 lb 17.7 / 17.7 kg | 64 / 64 lb 29 / 29 kg | 95 / 95 lb 43.1 / 43.1 kg | 126 / 126 lb 57.2 / 57.2 kg |
| 130 lb 59 kg | 41 / 41 lb 18.6 / 18.6 kg | 68 / 68 lb 30.8 / 30.8 kg | 100 / 100 lb 45.4 / 45.4 kg | 133 / 133 lb 60.3 / 60.3 kg |
| 140 lb 63.5 kg | 43 / 43 lb 19.5 / 19.5 kg | 71 / 71 lb 32.2 / 32.2 kg | 105 / 105 lb 47.6 / 47.6 kg | 140 / 140 lb 63.5 / 63.5 kg |
| 150 lb 68 kg | 45 / 45 lb 20.4 / 20.4 kg | 74 / 74 lb 33.6 / 33.6 kg | 110 / 110 lb 49.9 / 49.9 kg | 146 / 146 lb 66.2 / 66.2 kg |
| 160 lb 72.6 kg | 47 / 47 lb 21.3 / 21.3 kg | 78 / 78 lb 35.4 / 35.4 kg | 115 / 115 lb 52.2 / 52.2 kg | 152 / 152 lb 68.9 / 68.9 kg |
| 170 lb 77.1 kg | 49 / 49 lb 22.2 / 22.2 kg | 81 / 81 lb 36.7 / 36.7 kg | 120 / 120 lb 54.4 / 54.4 kg | 159 / 159 lb 72.1 / 72.1 kg |
| 180 lb 81.6 kg | 51 / 51 lb 23.1 / 23.1 kg | 84 / 84 lb 38.1 / 38.1 kg | 124 / 124 lb 56.2 / 56.2 kg | 165 / 165 lb 74.8 / 74.8 kg |
| 190 lb 86.2 kg | 53 / 53 lb 24 / 24 kg | 87 / 87 lb 39.5 / 39.5 kg | 129 / 129 lb 58.5 / 58.5 kg | 171 / 171 lb 77.6 / 77.6 kg |
| 200 lb 90.7 kg | 55 / 55 lb 24.9 / 24.9 kg | 90 / 90 lb 40.8 / 40.8 kg | 133 / 133 lb 60.3 / 60.3 kg | 177 / 177 lb 80.3 / 80.3 kg |
| 210 lb 95.3 kg | 57 / 57 lb 25.9 / 25.9 kg | 93 / 93 lb 42.2 / 42.2 kg | 138 / 138 lb 62.6 / 62.6 kg | 183 / 183 lb 83 / 83 kg |
| 220 lb 99.8 kg | 58 / 58 lb 26.3 / 26.3 kg | 96 / 96 lb 43.5 / 43.5 kg | 142 / 142 lb 64.4 / 64.4 kg | 189 / 189 lb 85.7 / 85.7 kg |
| 230 lb 104.3 kg | 60 / 60 lb 27.2 / 27.2 kg | 99 / 99 lb 44.9 / 44.9 kg | 147 / 147 lb 66.7 / 66.7 kg | 194 / 194 lb 88 / 88 kg |
| 240 lb 108.9 kg | 62 / 62 lb 28.1 / 28.1 kg | 102 / 102 lb 46.3 / 46.3 kg | 151 / 151 lb 68.5 / 68.5 kg | 200 / 200 lb 90.7 / 90.7 kg |
| 250 lb 113.4 kg | 64 / 64 lb 29 / 29 kg | 104 / 104 lb 47.2 / 47.2 kg | 155 / 155 lb 70.3 / 70.3 kg | 205 / 205 lb 93 / 93 kg |
| 260 lb 117.9 kg | 65 / 65 lb 29.5 / 29.5 kg | 107 / 107 lb 48.5 / 48.5 kg | 159 / 159 lb 72.1 / 72.1 kg | 211 / 211 lb 95.7 / 95.7 kg |
| 270 lb 122.5 kg | 67 / 67 lb 30.4 / 30.4 kg | 110 / 110 lb 49.9 / 49.9 kg | 163 / 163 lb 73.9 / 73.9 kg | 216 / 216 lb 98 / 98 kg |
| 280 lb 127 kg | 69 / 69 lb 31.3 / 31.3 kg | 113 / 113 lb 51.3 / 51.3 kg | 167 / 167 lb 75.7 / 75.7 kg | 221 / 221 lb 100.2 / 100.2 kg |
| 290 lb 131.5 kg | 70 / 70 lb 31.8 / 31.8 kg | 115 / 115 lb 52.2 / 52.2 kg | 171 / 171 lb 77.6 / 77.6 kg | 227 / 227 lb 103 / 103 kg |
| 300 lb 136.1 kg | 72 / 72 lb 32.7 / 32.7 kg | 118 / 118 lb 53.5 / 53.5 kg | 175 / 175 lb 79.4 / 79.4 kg | 232 / 232 lb 105.2 / 105.2 kg |
Women’s Plate Loaded Leg Curl vs Seated Leg Curl Standards
How to read the table: The first number is Plate Loaded Leg Curl; the second is Seated Leg Curl. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 23 / 23 lb 10.4 / 10.4 kg | 39 / 39 lb 17.7 / 17.7 kg | 60 / 60 lb 27.2 / 27.2 kg | 80 / 80 lb 36.3 / 36.3 kg |
| 110 lb 49.9 kg | 24 / 24 lb 10.9 / 10.9 kg | 41 / 41 lb 18.6 / 18.6 kg | 63 / 63 lb 28.6 / 28.6 kg | 85 / 85 lb 38.6 / 38.6 kg |
| 120 lb 54.4 kg | 26 / 26 lb 11.8 / 11.8 kg | 44 / 44 lb 20 / 20 kg | 67 / 67 lb 30.4 / 30.4 kg | 90 / 90 lb 40.8 / 40.8 kg |
| 130 lb 59 kg | 27 / 27 lb 12.2 / 12.2 kg | 46 / 46 lb 20.9 / 20.9 kg | 71 / 71 lb 32.2 / 32.2 kg | 95 / 95 lb 43.1 / 43.1 kg |
| 140 lb 63.5 kg | 29 / 29 lb 13.2 / 13.2 kg | 49 / 49 lb 22.2 / 22.2 kg | 74 / 74 lb 33.6 / 33.6 kg | 100 / 100 lb 45.4 / 45.4 kg |
| 150 lb 68 kg | 30 / 30 lb 13.6 / 13.6 kg | 51 / 51 lb 23.1 / 23.1 kg | 78 / 78 lb 35.4 / 35.4 kg | 105 / 105 lb 47.6 / 47.6 kg |
| 160 lb 72.6 kg | 31 / 31 lb 14.1 / 14.1 kg | 53 / 53 lb 24 / 24 kg | 81 / 81 lb 36.7 / 36.7 kg | 110 / 110 lb 49.9 / 49.9 kg |
| 170 lb 77.1 kg | 33 / 33 lb 15 / 15 kg | 55 / 55 lb 24.9 / 24.9 kg | 85 / 85 lb 38.6 / 38.6 kg | 114 / 114 lb 51.7 / 51.7 kg |
| 180 lb 81.6 kg | 34 / 34 lb 15.4 / 15.4 kg | 58 / 58 lb 26.3 / 26.3 kg | 88 / 88 lb 39.9 / 39.9 kg | 119 / 119 lb 54 / 54 kg |
| 190 lb 86.2 kg | 35 / 35 lb 15.9 / 15.9 kg | 60 / 60 lb 27.2 / 27.2 kg | 91 / 91 lb 41.3 / 41.3 kg | 123 / 123 lb 55.8 / 55.8 kg |
| 200 lb 90.7 kg | 36 / 36 lb 16.3 / 16.3 kg | 62 / 62 lb 28.1 / 28.1 kg | 94 / 94 lb 42.6 / 42.6 kg | 127 / 127 lb 57.6 / 57.6 kg |
| 210 lb 95.3 kg | 38 / 38 lb 17.2 / 17.2 kg | 64 / 64 lb 29 / 29 kg | 98 / 98 lb 44.5 / 44.5 kg | 131 / 131 lb 59.4 / 59.4 kg |
| 220 lb 99.8 kg | 39 / 39 lb 17.7 / 17.7 kg | 66 / 66 lb 29.9 / 29.9 kg | 101 / 101 lb 45.8 / 45.8 kg | 136 / 136 lb 61.7 / 61.7 kg |
| 230 lb 104.3 kg | 40 / 40 lb 18.1 / 18.1 kg | 68 / 68 lb 30.8 / 30.8 kg | 104 / 104 lb 47.2 / 47.2 kg | 140 / 140 lb 63.5 / 63.5 kg |
| 240 lb 108.9 kg | 41 / 41 lb 18.6 / 18.6 kg | 70 / 70 lb 31.8 / 31.8 kg | 107 / 107 lb 48.5 / 48.5 kg | 144 / 144 lb 65.3 / 65.3 kg |
How Your Plate Loaded Leg Curl vs Seated Leg Curl Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Plate Loaded Leg Curl vs Seated Leg Curl comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the plate loaded leg curl strength level
The plate loaded leg curl rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the seated leg curl strength level
The standards use the sex-specific targets from the individual Seated Leg Curl tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the plate loaded leg curl | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the seated leg curl | Adjust seated leg curl targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
How Men’s Plate Loaded Leg Curl and Seated Leg Curl Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the seated leg curl standard is higher; below zero means the plate loaded leg curl standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The plate loaded leg curl and seated leg curl standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
The higher target changes by strength level or bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 0 to 0 kg.
How to read the table: Every number is the seated leg curl standard minus the plate loaded leg curl standard. A plus sign means the seated leg curl standard is higher. A minus sign means the plate loaded leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 130 lb 59 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 150 lb 68 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 250 lb 113.4 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 260 lb 117.9 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 270 lb 122.5 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 280 lb 127 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 290 lb 131.5 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 300 lb 136.1 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
How Women’s Plate Loaded Leg Curl and Seated Leg Curl Standards Differ
What the women’s data shows:
The plate loaded leg curl and seated leg curl standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
The higher target changes by strength level or bodyweight.
0 → 0 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the seated leg curl standard minus the plate loaded leg curl standard. A plus sign means the seated leg curl standard is higher. A minus sign means the plate loaded leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 110 lb 49.9 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 120 lb 54.4 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 130 lb 59 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 150 lb 68 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
Plate Loaded Leg Curl and Seated Leg Curl Exercises Used by This Calculator
The calculator expects repeatable plate loaded leg curl and seated leg curl results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Plate Loaded Leg Curl and Seated Leg Curl tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use the Plate Loaded Leg Curl setup and load convention
The lifter must control the implement before the first counted rep begins. Valid Plate Loaded Leg Curl reps. The lifter must curl the roller through the intended range to a controlled knee-flexed finish, then return under control to the same extended start range without lever bounce. A valid finish requires controlled hamstring curl finish with hips down or body position fixed, no hip lift, no trunk swing, no shortened range, and no assisted negatives. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use a strict, repeatable Seated Leg Curl
Selected or loaded machine resistance is used Enter total bilateral load, not per-leg load Do not add bodyweight to the entered load Strict seated bilateral machine leg curl Thigh restraint and lower-leg pad stay consistent Back, hips, pelvis, thighs, seat, and pad position stay stable Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Enter one recent Plate Loaded Leg Curl result and one recent Seated Leg Curl result
Use the correct input for each exercise: Weight used and a whole number from 1 to 12 reps for Plate Loaded Leg Curl and Displayed machine or stack weight and a whole number from 1 to 12 reps for Seated Leg Curl.
Related Tools
- Plate Loaded Leg Curl — View the individual Plate Loaded Leg Curl standards and next strength-level target.
- Seated Leg Curl — View the individual Seated Leg Curl standards and next strength-level target.
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