Leg Press (45° Sled) vs Vertical Leg Press Strength Standards

Leg Press vs Vertical Leg Press Strength Standards

Use these tables to compare the estimated one-rep max required for the 45-degree leg press and vertical leg press 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 Leg Press / Vertical Leg Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Leg Press vs Vertical Leg Press 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 Vertical Leg Press 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 Vertical Leg Press 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

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)

Use recent Leg Press and Vertical Leg Press 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 45-degree leg press strength level

The leg press standards use the sex-specific standards from the individual Leg Press 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.

3. Find the vertical leg press strength level

The vertical 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.

The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.

4. Compare the two results

Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.

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.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Leg Press and Vertical Leg Press Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Vertical Leg Press standard minus the Leg Press standard: zero means equal, above zero means the Vertical Leg Press 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 Vertical Leg Press Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Vertical Leg Press standard minus the Leg Press standard: zero means equal, above zero means the Vertical Leg Press 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 Vertical Leg Press Exercises Used by This Calculator

For a useful comparison, perform a strict 45-degree leg press and a strict vertical leg press using the setup and load rules below. Use strict, repeatable Leg Press and Vertical Leg Press 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 the Vertical Leg Press setup and load convention

Use a plate-weighted supine machine whose carriage rails are vertical within 2 degrees. Back pad and footplate are horizontal within 2 degrees. Head, upper back, lumbar region, pelvis, and glutes remain supported throughout. Record unloaded carriage mass from verified manufacturer documentation or direct scale measurement. Enter total moving weight: unloaded carriage mass plus all plates on both loading horns. Record each side separately for audit, but never enter one side alone. Place heel centers at measured hip-joint width; outward toe angle is permitted. Place both midfoot centers 25 cm plus or minus 2 cm above the footplate’s lower edge and keep entire feet planted. Lower under control until both knee angles are 90 degrees plus or minus 5 degrees without pelvic or lumbar lift; press to both knees within 5 degrees of full extension without hyperextension or carriage-stop impact. Count 1–12 reps with identical rail/support/stance/foot-height/range/weight configuration and no hand-on-knee aid, rebound, safety-stop bounce, asymmetric press, or spotter assistance.

Enter one recent Leg Press result and one recent Vertical Leg Press result

First lift: total plates loaded on the 45-degree sled and 1–12 strict reps. Second lift: weight used 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.
• Vertical Leg Press — View the individual Vertical Leg Press standards and next strength-level target.
• Barbell Front Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Machine Hack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Safety Bar Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Sumo Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.