Leg Press (45° Sled) vs Cable Step Up Strength Standards

Leg Press vs Cable Step Up Strength Standards

These bodyweight tables place the 45-degree leg press and cable step-up 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 Leg Press / Cable Step Up, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.

Men’s Leg Press vs Cable Step Up Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Leg Press vs Cable Step Up Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Leg Press vs Cable Step Up Result Is Calculated

Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.

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)

For the most useful Leg Press vs Cable Step Up 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 45-degree leg press strength level

The 45-degree leg press 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.

This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.

3. Find the cable step-up strength level

For cable step-up, 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 step up with more cable resistance 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.

The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.

How Men’s Leg Press and Cable Step Up Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Step Up standard minus the Leg Press standard: zero means equal, above zero means the Cable Step Up standard is higher, and below zero means the Leg Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Leg Press and Cable Step Up Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Step Up standard minus the Leg Press standard: zero means equal, above zero means the Cable Step Up standard is higher, and below zero means the Leg Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Leg Press and Cable Step Up Exercises Used by This Calculator

Valid results depend on using the specified 45-degree leg press and cable step-up technique and load convention. Use strict, repeatable Leg Press and Cable Step Up tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.

Use a 45-degree plate-loaded sled leg press

Keep both feet flat and approximately shoulder-width, descend until the thighs reach at least parallel to the platform without lifting the hips or rounding the lower back, and press to controlled full knee extension. Do not enter a horizontal, vertical, selectorized, single-leg, high-foot, partial, bounced, or assisted press.

Use one cable and box setup and count both legs combined

Enter selected cable-stack resistance and total valid reps across both legs. Drive through the lead leg, stand tall, and lower under control. Do not count push-off, cable yank, hopping, changed box height, substituted loading, assisted, or partial reps.

Enter one recent Leg Press result and one recent Cable Step Up result

First lift: total plates loaded on the 45-degree sled and 1–12 strict reps. Second lift: selected cable-stack resistance and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Leg Press (45° Sled) — View the individual Leg Press standards and next strength-level target.
• Cable Step Up — View the individual Cable Step Up standards and next strength-level target.
• Step Up Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Step Up — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Dumbbell Step Up — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Kettlebell Step Up — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.