Plate Loaded Leg Curl vs Standing Leg Curl Strength Standards
Compare your plate loaded leg curl and standing leg curl against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: selected or loaded machine resistance for one working leg 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, keep the same machine, load, pad setting, range, and strict execution on each leg. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Plate Loaded Leg Curl vs Standing Leg Curl Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the plate loaded leg curl and standing leg curl to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Plate Loaded Leg Curl / Standing Leg Curl, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Plate Loaded Leg Curl vs Standing Leg Curl Standards
How to read the table: The first number is Plate Loaded Leg Curl; the second is Standing 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 / 25 lb 17.7 / 11.3 kg | 64 / 42 lb 29 / 19.1 kg | 95 / 64 lb 43.1 / 29 kg | 126 / 90 lb 57.2 / 40.8 kg |
| 130 lb 59 kg | 41 / 26 lb 18.6 / 11.8 kg | 68 / 44 lb 30.8 / 20 kg | 100 / 68 lb 45.4 / 30.8 kg | 133 / 95 lb 60.3 / 43.1 kg |
| 140 lb 63.5 kg | 43 / 28 lb 19.5 / 12.7 kg | 71 / 47 lb 32.2 / 21.3 kg | 105 / 71 lb 47.6 / 32.2 kg | 140 / 100 lb 63.5 / 45.4 kg |
| 150 lb 68 kg | 45 / 29 lb 20.4 / 13.2 kg | 74 / 49 lb 33.6 / 22.2 kg | 110 / 74 lb 49.9 / 33.6 kg | 146 / 104 lb 66.2 / 47.2 kg |
| 160 lb 72.6 kg | 47 / 30 lb 21.3 / 13.6 kg | 78 / 51 lb 35.4 / 23.1 kg | 115 / 78 lb 52.2 / 35.4 kg | 152 / 109 lb 68.9 / 49.4 kg |
| 170 lb 77.1 kg | 49 / 32 lb 22.2 / 14.5 kg | 81 / 53 lb 36.7 / 24 kg | 120 / 81 lb 54.4 / 36.7 kg | 159 / 113 lb 72.1 / 51.3 kg |
| 180 lb 81.6 kg | 51 / 33 lb 23.1 / 15 kg | 84 / 55 lb 38.1 / 24.9 kg | 124 / 84 lb 56.2 / 38.1 kg | 165 / 118 lb 74.8 / 53.5 kg |
| 190 lb 86.2 kg | 53 / 34 lb 24 / 15.4 kg | 87 / 57 lb 39.5 / 25.9 kg | 129 / 87 lb 58.5 / 39.5 kg | 171 / 122 lb 77.6 / 55.3 kg |
| 200 lb 90.7 kg | 55 / 35 lb 24.9 / 15.9 kg | 90 / 59 lb 40.8 / 26.8 kg | 133 / 90 lb 60.3 / 40.8 kg | 177 / 126 lb 80.3 / 57.2 kg |
| 210 lb 95.3 kg | 57 / 36 lb 25.9 / 16.3 kg | 93 / 61 lb 42.2 / 27.7 kg | 138 / 93 lb 62.6 / 42.2 kg | 183 / 130 lb 83 / 59 kg |
| 220 lb 99.8 kg | 58 / 37 lb 26.3 / 16.8 kg | 96 / 63 lb 43.5 / 28.6 kg | 142 / 96 lb 64.4 / 43.5 kg | 189 / 135 lb 85.7 / 61.2 kg |
| 230 lb 104.3 kg | 60 / 39 lb 27.2 / 17.7 kg | 99 / 65 lb 44.9 / 29.5 kg | 147 / 99 lb 66.7 / 44.9 kg | 194 / 139 lb 88 / 63 kg |
| 240 lb 108.9 kg | 62 / 40 lb 28.1 / 18.1 kg | 102 / 67 lb 46.3 / 30.4 kg | 151 / 102 lb 68.5 / 46.3 kg | 200 / 143 lb 90.7 / 64.9 kg |
| 250 lb 113.4 kg | 64 / 41 lb 29 / 18.6 kg | 104 / 68 lb 47.2 / 30.8 kg | 155 / 104 lb 70.3 / 47.2 kg | 205 / 146 lb 93 / 66.2 kg |
| 260 lb 117.9 kg | 65 / 42 lb 29.5 / 19.1 kg | 107 / 70 lb 48.5 / 31.8 kg | 159 / 107 lb 72.1 / 48.5 kg | 211 / 150 lb 95.7 / 68 kg |
| 270 lb 122.5 kg | 67 / 43 lb 30.4 / 19.5 kg | 110 / 72 lb 49.9 / 32.7 kg | 163 / 110 lb 73.9 / 49.9 kg | 216 / 154 lb 98 / 69.9 kg |
| 280 lb 127 kg | 69 / 44 lb 31.3 / 20 kg | 113 / 74 lb 51.3 / 33.6 kg | 167 / 113 lb 75.7 / 51.3 kg | 221 / 158 lb 100.2 / 71.7 kg |
| 290 lb 131.5 kg | 70 / 45 lb 31.8 / 20.4 kg | 115 / 76 lb 52.2 / 34.5 kg | 171 / 115 lb 77.6 / 52.2 kg | 227 / 162 lb 103 / 73.5 kg |
| 300 lb 136.1 kg | 72 / 46 lb 32.7 / 20.9 kg | 118 / 77 lb 53.5 / 34.9 kg | 175 / 118 lb 79.4 / 53.5 kg | 232 / 165 lb 105.2 / 74.8 kg |
Women’s Plate Loaded Leg Curl vs Standing Leg Curl Standards
How to read the table: The first number is Plate Loaded Leg Curl; the second is Standing 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 / 15 lb 10.4 / 6.8 kg | 39 / 25 lb 17.7 / 11.3 kg | 60 / 39 lb 27.2 / 17.7 kg | 80 / 55 lb 36.3 / 24.9 kg |
| 110 lb 49.9 kg | 24 / 16 lb 10.9 / 7.3 kg | 41 / 27 lb 18.6 / 12.2 kg | 63 / 41 lb 28.6 / 18.6 kg | 85 / 59 lb 38.6 / 26.8 kg |
| 120 lb 54.4 kg | 26 / 17 lb 11.8 / 7.7 kg | 44 / 28 lb 20 / 12.7 kg | 67 / 44 lb 30.4 / 20 kg | 90 / 62 lb 40.8 / 28.1 kg |
| 130 lb 59 kg | 27 / 18 lb 12.2 / 8.2 kg | 46 / 30 lb 20.9 / 13.6 kg | 71 / 46 lb 32.2 / 20.9 kg | 95 / 65 lb 43.1 / 29.5 kg |
| 140 lb 63.5 kg | 29 / 19 lb 13.2 / 8.6 kg | 49 / 32 lb 22.2 / 14.5 kg | 74 / 49 lb 33.6 / 22.2 kg | 100 / 69 lb 45.4 / 31.3 kg |
| 150 lb 68 kg | 30 / 20 lb 13.6 / 9.1 kg | 51 / 33 lb 23.1 / 15 kg | 78 / 51 lb 35.4 / 23.1 kg | 105 / 72 lb 47.6 / 32.7 kg |
| 160 lb 72.6 kg | 31 / 21 lb 14.1 / 9.5 kg | 53 / 34 lb 24 / 15.4 kg | 81 / 53 lb 36.7 / 24 kg | 110 / 75 lb 49.9 / 34 kg |
| 170 lb 77.1 kg | 33 / 22 lb 15 / 10 kg | 55 / 36 lb 24.9 / 16.3 kg | 85 / 55 lb 38.6 / 24.9 kg | 114 / 78 lb 51.7 / 35.4 kg |
| 180 lb 81.6 kg | 34 / 23 lb 15.4 / 10.4 kg | 58 / 37 lb 26.3 / 16.8 kg | 88 / 58 lb 39.9 / 26.3 kg | 119 / 81 lb 54 / 36.7 kg |
| 190 lb 86.2 kg | 35 / 23 lb 15.9 / 10.4 kg | 60 / 39 lb 27.2 / 17.7 kg | 91 / 60 lb 41.3 / 27.2 kg | 123 / 84 lb 55.8 / 38.1 kg |
| 200 lb 90.7 kg | 36 / 24 lb 16.3 / 10.9 kg | 62 / 40 lb 28.1 / 18.1 kg | 94 / 62 lb 42.6 / 28.1 kg | 127 / 87 lb 57.6 / 39.5 kg |
| 210 lb 95.3 kg | 38 / 25 lb 17.2 / 11.3 kg | 64 / 41 lb 29 / 18.6 kg | 98 / 64 lb 44.5 / 29 kg | 131 / 90 lb 59.4 / 40.8 kg |
| 220 lb 99.8 kg | 39 / 26 lb 17.7 / 11.8 kg | 66 / 43 lb 29.9 / 19.5 kg | 101 / 66 lb 45.8 / 29.9 kg | 136 / 93 lb 61.7 / 42.2 kg |
| 230 lb 104.3 kg | 40 / 27 lb 18.1 / 12.2 kg | 68 / 44 lb 30.8 / 20 kg | 104 / 68 lb 47.2 / 30.8 kg | 140 / 96 lb 63.5 / 43.5 kg |
| 240 lb 108.9 kg | 41 / 27 lb 18.6 / 12.2 kg | 70 / 45 lb 31.8 / 20.4 kg | 107 / 70 lb 48.5 / 31.8 kg | 144 / 98 lb 65.3 / 44.5 kg |
How Your Plate Loaded Leg Curl vs Standing Leg Curl Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Plate Loaded Leg Curl and Standing Leg Curl sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the plate loaded leg curl strength level
The standards use the sex-specific thresholds from the individual Plate Loaded 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.
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 standing leg curl strength level
For standing leg curl, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to curl more without requiring strength to increase pound for pound.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 standing leg curl | Adjust standing leg curl targets to exact bodyweight with the two-thirds rule while preserving the one-working-leg machine setting and total-reps convention. |
| 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 Standing 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 standing 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 standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
16.4 → 30.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the standing leg curl standard minus the plate loaded leg curl standard. A plus sign means the standing 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 | −14 lb −6.4 kg | −22 lb −9.9 kg | −31 lb −14.1 kg | −36 lb −16.4 kg |
| 130 lb 59 kg | −15 lb −6.8 kg | −24 lb −10.8 kg | −32 lb −14.6 kg | −38 lb −17.2 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −24 lb −10.9 kg | −34 lb −15.4 kg | −40 lb −18.1 kg |
| 150 lb 68 kg | −16 lb −7.2 kg | −25 lb −11.4 kg | −36 lb −16.3 kg | −42 lb −19 kg |
| 160 lb 72.6 kg | −17 lb −7.7 kg | −27 lb −12.3 kg | −37 lb −16.8 kg | −43 lb −19.5 kg |
| 170 lb 77.1 kg | −17 lb −7.7 kg | −28 lb −12.7 kg | −39 lb −17.7 kg | −46 lb −20.8 kg |
| 180 lb 81.6 kg | −18 lb −8.1 kg | −29 lb −13.2 kg | −40 lb −18.1 kg | −47 lb −21.3 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −30 lb −13.6 kg | −42 lb −19 kg | −49 lb −22.3 kg |
| 200 lb 90.7 kg | −20 lb −9 kg | −31 lb −14 kg | −43 lb −19.5 kg | −51 lb −23.1 kg |
| 210 lb 95.3 kg | −21 lb −9.6 kg | −32 lb −14.5 kg | −45 lb −20.4 kg | −53 lb −24 kg |
| 220 lb 99.8 kg | −21 lb −9.5 kg | −33 lb −14.9 kg | −46 lb −20.9 kg | −54 lb −24.5 kg |
| 230 lb 104.3 kg | −21 lb −9.5 kg | −34 lb −15.4 kg | −48 lb −21.8 kg | −55 lb −25 kg |
| 240 lb 108.9 kg | −22 lb −10 kg | −35 lb −15.9 kg | −49 lb −22.2 kg | −57 lb −25.8 kg |
| 250 lb 113.4 kg | −23 lb −10.4 kg | −36 lb −16.4 kg | −51 lb −23.1 kg | −59 lb −26.8 kg |
| 260 lb 117.9 kg | −23 lb −10.4 kg | −37 lb −16.7 kg | −52 lb −23.6 kg | −61 lb −27.7 kg |
| 270 lb 122.5 kg | −24 lb −10.9 kg | −38 lb −17.2 kg | −53 lb −24 kg | −62 lb −28.1 kg |
| 280 lb 127 kg | −25 lb −11.3 kg | −39 lb −17.7 kg | −54 lb −24.4 kg | −63 lb −28.5 kg |
| 290 lb 131.5 kg | −25 lb −11.4 kg | −39 lb −17.7 kg | −56 lb −25.4 kg | −65 lb −29.5 kg |
| 300 lb 136.1 kg | −26 lb −11.8 kg | −41 lb −18.6 kg | −57 lb −25.9 kg | −67 lb −30.4 kg |
How Women’s Plate Loaded Leg Curl and Standing Leg Curl Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Plate Loaded Leg Curl for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 11.4 to 20.8 kg.
How to read the table: Every number is the standing leg curl standard minus the plate loaded leg curl standard. A plus sign means the standing 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 | −8 lb −3.6 kg | −14 lb −6.4 kg | −21 lb −9.5 kg | −25 lb −11.4 kg |
| 110 lb 49.9 kg | −8 lb −3.6 kg | −14 lb −6.4 kg | −22 lb −10 kg | −26 lb −11.8 kg |
| 120 lb 54.4 kg | −9 lb −4.1 kg | −16 lb −7.3 kg | −23 lb −10.4 kg | −28 lb −12.7 kg |
| 130 lb 59 kg | −9 lb −4 kg | −16 lb −7.3 kg | −25 lb −11.3 kg | −30 lb −13.6 kg |
| 140 lb 63.5 kg | −10 lb −4.6 kg | −17 lb −7.7 kg | −25 lb −11.4 kg | −31 lb −14.1 kg |
| 150 lb 68 kg | −10 lb −4.5 kg | −18 lb −8.1 kg | −27 lb −12.3 kg | −33 lb −14.9 kg |
| 160 lb 72.6 kg | −10 lb −4.6 kg | −19 lb −8.6 kg | −28 lb −12.7 kg | −35 lb −15.9 kg |
| 170 lb 77.1 kg | −11 lb −5 kg | −19 lb −8.6 kg | −30 lb −13.7 kg | −36 lb −16.3 kg |
| 180 lb 81.6 kg | −11 lb −5 kg | −21 lb −9.5 kg | −30 lb −13.6 kg | −38 lb −17.3 kg |
| 190 lb 86.2 kg | −12 lb −5.5 kg | −21 lb −9.5 kg | −31 lb −14.1 kg | −39 lb −17.7 kg |
| 200 lb 90.7 kg | −12 lb −5.4 kg | −22 lb −10 kg | −32 lb −14.5 kg | −40 lb −18.1 kg |
| 210 lb 95.3 kg | −13 lb −5.9 kg | −23 lb −10.4 kg | −34 lb −15.5 kg | −41 lb −18.6 kg |
| 220 lb 99.8 kg | −13 lb −5.9 kg | −23 lb −10.4 kg | −35 lb −15.9 kg | −43 lb −19.5 kg |
| 230 lb 104.3 kg | −13 lb −5.9 kg | −24 lb −10.8 kg | −36 lb −16.4 kg | −44 lb −20 kg |
| 240 lb 108.9 kg | −14 lb −6.4 kg | −25 lb −11.4 kg | −37 lb −16.7 kg | −46 lb −20.8 kg |
Plate Loaded Leg Curl and Standing Leg Curl Exercises Used by This Calculator
For a useful comparison, perform a strict plate loaded leg curl and a strict standing leg curl using the setup and load rules below. Use strict, repeatable Plate Loaded Leg Curl and Standing 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 one standing-machine load setting on both legs
Enter the selected or loaded machine resistance used for one working leg at a time and total valid reps across both legs combined. Keep the same machine, load, pad setting, range, and strict execution on each leg. Do not count hip swing, torso heave, support-leg assistance, handle-yanking, stack bounce, partial reps, or seated, lying, cable, band, Nordic, or glute-ham substitutions.
Enter one recent Plate Loaded Leg Curl result and one recent Standing 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 Selected or loaded machine resistance for one working leg and a whole number from 1 to 12 reps for Standing Leg Curl.
Related Tools
- Plate Loaded Leg Curl — View the individual Plate Loaded Leg Curl standards and next strength-level target.
- Standing Leg Curl — View the individual Standing Leg Curl standards and next strength-level target.
- Seated Leg Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Lying Leg Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Bodyweight Nordic Curl Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Stiff Leg Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.