Dumbbell Squat vs Leg Press Strength Standards
Compare your dumbbell squat and leg press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the combined weight of both dumbbells for the dumbbell squat and the displayed sled weight for the 45-degree leg press. Use a strict, repeatable dumbbell squat set that follows the canonical setup, range, and lockout rules and a controlled bilateral leg press on a 45-degree plate-loaded sled through consistent depth. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Squat vs Leg Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell squat and leg press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your dumbbell squat and leg press.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Dumbbell Squat / Leg Press, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Dumbbell Squat vs Leg Press Standards
How to read the table: The first number is Dumbbell Squat; the second is Leg Press. 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 | 73 / 168 lb 33.1 / 76.2 kg | 104 / 252 lb 47.2 / 114.3 kg | 137 / 350 lb 62.1 / 158.8 kg | 174 / 448 lb 78.9 / 203.2 kg |
| 130 lb 59 kg | 77 / 177 lb 34.9 / 80.3 kg | 109 / 266 lb 49.4 / 120.7 kg | 144 / 369 lb 65.3 / 167.4 kg | 183 / 472 lb 83 / 214.1 kg |
| 140 lb 63.5 kg | 81 / 186 lb 36.7 / 84.4 kg | 115 / 279 lb 52.2 / 126.6 kg | 152 / 388 lb 68.9 / 176 kg | 193 / 496 lb 87.5 / 225 kg |
| 150 lb 68 kg | 85 / 195 lb 38.6 / 88.5 kg | 120 / 292 lb 54.4 / 132.4 kg | 159 / 406 lb 72.1 / 184.2 kg | 202 / 519 lb 91.6 / 235.4 kg |
| 160 lb 72.6 kg | 88 / 203 lb 39.9 / 92.1 kg | 126 / 305 lb 57.2 / 138.3 kg | 166 / 424 lb 75.3 / 192.3 kg | 210 / 542 lb 95.3 / 245.8 kg |
| 170 lb 77.1 kg | 92 / 212 lb 41.7 / 96.2 kg | 131 / 318 lb 59.4 / 144.2 kg | 173 / 441 lb 78.5 / 200 kg | 219 / 565 lb 99.3 / 256.3 kg |
| 180 lb 81.6 kg | 95 / 220 lb 43.1 / 99.8 kg | 136 / 330 lb 61.7 / 149.7 kg | 179 / 458 lb 81.2 / 207.7 kg | 228 / 586 lb 103.4 / 265.8 kg |
| 190 lb 86.2 kg | 99 / 228 lb 44.9 / 103.4 kg | 141 / 342 lb 64 / 155.1 kg | 186 / 475 lb 84.4 / 215.5 kg | 236 / 608 lb 107 / 275.8 kg |
| 200 lb 90.7 kg | 102 / 236 lb 46.3 / 107 kg | 146 / 354 lb 66.2 / 160.6 kg | 192 / 492 lb 87.1 / 223.2 kg | 244 / 629 lb 110.7 / 285.3 kg |
| 210 lb 95.3 kg | 106 / 244 lb 48.1 / 110.7 kg | 151 / 366 lb 68.5 / 166 kg | 199 / 508 lb 90.3 / 230.4 kg | 252 / 650 lb 114.3 / 294.8 kg |
| 220 lb 99.8 kg | 109 / 251 lb 49.4 / 113.9 kg | 155 / 377 lb 70.3 / 171 kg | 205 / 524 lb 93 / 237.7 kg | 260 / 670 lb 117.9 / 303.9 kg |
| 230 lb 104.3 kg | 112 / 259 lb 50.8 / 117.5 kg | 160 / 388 lb 72.6 / 176 kg | 211 / 540 lb 95.7 / 244.9 kg | 268 / 691 lb 121.6 / 313.4 kg |
| 240 lb 108.9 kg | 116 / 266 lb 52.6 / 120.7 kg | 165 / 400 lb 74.8 / 181.4 kg | 217 / 555 lb 98.4 / 251.7 kg | 276 / 710 lb 125.2 / 322.1 kg |
| 250 lb 113.4 kg | 119 / 274 lb 54 / 124.3 kg | 169 / 411 lb 76.7 / 186.4 kg | 223 / 570 lb 101.2 / 258.5 kg | 283 / 730 lb 128.4 / 331.1 kg |
| 260 lb 117.9 kg | 122 / 281 lb 55.3 / 127.5 kg | 174 / 422 lb 78.9 / 191.4 kg | 229 / 585 lb 103.9 / 265.4 kg | 291 / 749 lb 132 / 339.7 kg |
| 270 lb 122.5 kg | 125 / 288 lb 56.7 / 130.6 kg | 178 / 432 lb 80.7 / 196 kg | 235 / 600 lb 106.6 / 272.2 kg | 298 / 768 lb 135.2 / 348.4 kg |
| 280 lb 127 kg | 128 / 295 lb 58.1 / 133.8 kg | 183 / 443 lb 83 / 200.9 kg | 241 / 615 lb 109.3 / 279 kg | 306 / 787 lb 138.8 / 357 kg |
| 290 lb 131.5 kg | 131 / 302 lb 59.4 / 137 kg | 187 / 453 lb 84.8 / 205.5 kg | 247 / 630 lb 112 / 285.8 kg | 313 / 806 lb 142 / 365.6 kg |
| 300 lb 136.1 kg | 134 / 309 lb 60.8 / 140.2 kg | 191 / 464 lb 86.6 / 210.5 kg | 252 / 644 lb 114.3 / 292.1 kg | 320 / 824 lb 145.1 / 373.8 kg |
Women’s Dumbbell Squat vs Leg Press Standards
How to read the table: The first number is Dumbbell Squat; the second is Leg Press. 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 | 48 / 114 lb 21.8 / 51.7 kg | 70 / 172 lb 31.8 / 78 kg | 94 / 240 lb 42.6 / 108.9 kg | 121 / 309 lb 54.9 / 140.2 kg |
| 110 lb 49.9 kg | 51 / 122 lb 23.1 / 55.3 kg | 75 / 183 lb 34 / 83 kg | 100 / 256 lb 45.4 / 116.1 kg | 128 / 329 lb 58.1 / 149.2 kg |
| 120 lb 54.4 kg | 54 / 129 lb 24.5 / 58.5 kg | 79 / 194 lb 35.8 / 88 kg | 106 / 271 lb 48.1 / 122.9 kg | 136 / 349 lb 61.7 / 158.3 kg |
| 130 lb 59 kg | 57 / 136 lb 25.9 / 61.7 kg | 84 / 205 lb 38.1 / 93 kg | 112 / 286 lb 50.8 / 129.7 kg | 144 / 368 lb 65.3 / 166.9 kg |
| 140 lb 63.5 kg | 60 / 143 lb 27.2 / 64.9 kg | 88 / 215 lb 39.9 / 97.5 kg | 117 / 301 lb 53.1 / 136.5 kg | 151 / 387 lb 68.5 / 175.5 kg |
| 150 lb 68 kg | 63 / 150 lb 28.6 / 68 kg | 92 / 225 lb 41.7 / 102.1 kg | 123 / 315 lb 55.8 / 142.9 kg | 158 / 405 lb 71.7 / 183.7 kg |
| 160 lb 72.6 kg | 66 / 157 lb 29.9 / 71.2 kg | 96 / 235 lb 43.5 / 106.6 kg | 128 / 329 lb 58.1 / 149.2 kg | 165 / 423 lb 74.8 / 191.9 kg |
| 170 lb 77.1 kg | 68 / 163 lb 30.8 / 73.9 kg | 100 / 245 lb 45.4 / 111.1 kg | 134 / 342 lb 60.8 / 155.1 kg | 172 / 440 lb 78 / 199.6 kg |
| 180 lb 81.6 kg | 71 / 169 lb 32.2 / 76.7 kg | 104 / 254 lb 47.2 / 115.2 kg | 139 / 356 lb 63 / 161.5 kg | 178 / 457 lb 80.7 / 207.3 kg |
| 190 lb 86.2 kg | 74 / 176 lb 33.6 / 79.8 kg | 108 / 263 lb 49 / 119.3 kg | 144 / 369 lb 65.3 / 167.4 kg | 185 / 474 lb 83.9 / 215 kg |
| 200 lb 90.7 kg | 76 / 182 lb 34.5 / 82.6 kg | 111 / 273 lb 50.3 / 123.8 kg | 149 / 382 lb 67.6 / 173.3 kg | 191 / 491 lb 86.6 / 222.7 kg |
| 210 lb 95.3 kg | 79 / 188 lb 35.8 / 85.3 kg | 115 / 282 lb 52.2 / 127.9 kg | 154 / 394 lb 69.9 / 178.7 kg | 198 / 507 lb 89.8 / 230 kg |
| 220 lb 99.8 kg | 81 / 194 lb 36.7 / 88 kg | 119 / 290 lb 54 / 131.5 kg | 159 / 407 lb 72.1 / 184.6 kg | 204 / 523 lb 92.5 / 237.2 kg |
| 230 lb 104.3 kg | 84 / 199 lb 38.1 / 90.3 kg | 122 / 299 lb 55.3 / 135.6 kg | 164 / 419 lb 74.4 / 190.1 kg | 210 / 539 lb 95.3 / 244.5 kg |
| 240 lb 108.9 kg | 86 / 205 lb 39 / 93 kg | 126 / 308 lb 57.2 / 139.7 kg | 168 / 431 lb 76.2 / 195.5 kg | 216 / 554 lb 98 / 251.3 kg |
How Your Dumbbell Squat vs Leg Press Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the dumbbell squat strength level
The standards use the sex-specific targets from the individual Dumbbell Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the leg press strength level
The leg press standards use the exercise-specific targets from the individual 45-degree sled leg press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to press more total displayed sled weight 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 is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 dumbbell squat | Adjust dumbbell squat targets to exact bodyweight with the two-thirds rule. |
| Rate the leg press | Adjust leg press 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Dumbbell Squat and Leg Press 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 leg press standard is higher; below zero means the dumbbell squat 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.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
124.3 → 228.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the leg press standard minus the dumbbell squat standard. A plus sign means the leg press standard is higher. A minus sign means the dumbbell squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +95 lb +43.1 kg | +148 lb +67.1 kg | +213 lb +96.7 kg | +274 lb +124.3 kg |
| 130 lb 59 kg | +100 lb +45.4 kg | +157 lb +71.3 kg | +225 lb +102.1 kg | +289 lb +131.1 kg |
| 140 lb 63.5 kg | +105 lb +47.7 kg | +164 lb +74.4 kg | +236 lb +107.1 kg | +303 lb +137.5 kg |
| 150 lb 68 kg | +110 lb +49.9 kg | +172 lb +78 kg | +247 lb +112.1 kg | +317 lb +143.8 kg |
| 160 lb 72.6 kg | +115 lb +52.2 kg | +179 lb +81.1 kg | +258 lb +117 kg | +332 lb +150.5 kg |
| 170 lb 77.1 kg | +120 lb +54.5 kg | +187 lb +84.8 kg | +268 lb +121.5 kg | +346 lb +157 kg |
| 180 lb 81.6 kg | +125 lb +56.7 kg | +194 lb +88 kg | +279 lb +126.5 kg | +358 lb +162.4 kg |
| 190 lb 86.2 kg | +129 lb +58.5 kg | +201 lb +91.1 kg | +289 lb +131.1 kg | +372 lb +168.8 kg |
| 200 lb 90.7 kg | +134 lb +60.7 kg | +208 lb +94.4 kg | +300 lb +136.1 kg | +385 lb +174.6 kg |
| 210 lb 95.3 kg | +138 lb +62.6 kg | +215 lb +97.5 kg | +309 lb +140.1 kg | +398 lb +180.5 kg |
| 220 lb 99.8 kg | +142 lb +64.5 kg | +222 lb +100.7 kg | +319 lb +144.7 kg | +410 lb +186 kg |
| 230 lb 104.3 kg | +147 lb +66.7 kg | +228 lb +103.4 kg | +329 lb +149.2 kg | +423 lb +191.8 kg |
| 240 lb 108.9 kg | +150 lb +68.1 kg | +235 lb +106.6 kg | +338 lb +153.3 kg | +434 lb +196.9 kg |
| 250 lb 113.4 kg | +155 lb +70.3 kg | +242 lb +109.7 kg | +347 lb +157.3 kg | +447 lb +202.7 kg |
| 260 lb 117.9 kg | +159 lb +72.2 kg | +248 lb +112.5 kg | +356 lb +161.5 kg | +458 lb +207.7 kg |
| 270 lb 122.5 kg | +163 lb +73.9 kg | +254 lb +115.3 kg | +365 lb +165.6 kg | +470 lb +213.2 kg |
| 280 lb 127 kg | +167 lb +75.7 kg | +260 lb +117.9 kg | +374 lb +169.7 kg | +481 lb +218.2 kg |
| 290 lb 131.5 kg | +171 lb +77.6 kg | +266 lb +120.7 kg | +383 lb +173.8 kg | +493 lb +223.6 kg |
| 300 lb 136.1 kg | +175 lb +79.4 kg | +273 lb +123.9 kg | +392 lb +177.8 kg | +504 lb +228.7 kg |
How Women’s Dumbbell Squat and Leg Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
85.3 → 153.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the leg press standard minus the dumbbell squat standard. A plus sign means the leg press standard is higher. A minus sign means the dumbbell squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +66 lb +29.9 kg | +102 lb +46.2 kg | +146 lb +66.3 kg | +188 lb +85.3 kg |
| 110 lb 49.9 kg | +71 lb +32.2 kg | +108 lb +49 kg | +156 lb +70.7 kg | +201 lb +91.1 kg |
| 120 lb 54.4 kg | +75 lb +34 kg | +115 lb +52.2 kg | +165 lb +74.8 kg | +213 lb +96.6 kg |
| 130 lb 59 kg | +79 lb +35.8 kg | +121 lb +54.9 kg | +174 lb +78.9 kg | +224 lb +101.6 kg |
| 140 lb 63.5 kg | +83 lb +37.7 kg | +127 lb +57.6 kg | +184 lb +83.4 kg | +236 lb +107 kg |
| 150 lb 68 kg | +87 lb +39.4 kg | +133 lb +60.4 kg | +192 lb +87.1 kg | +247 lb +112 kg |
| 160 lb 72.6 kg | +91 lb +41.3 kg | +139 lb +63.1 kg | +201 lb +91.1 kg | +258 lb +117.1 kg |
| 170 lb 77.1 kg | +95 lb +43.1 kg | +145 lb +65.7 kg | +208 lb +94.3 kg | +268 lb +121.6 kg |
| 180 lb 81.6 kg | +98 lb +44.5 kg | +150 lb +68 kg | +217 lb +98.5 kg | +279 lb +126.6 kg |
| 190 lb 86.2 kg | +102 lb +46.2 kg | +155 lb +70.3 kg | +225 lb +102.1 kg | +289 lb +131.1 kg |
| 200 lb 90.7 kg | +106 lb +48.1 kg | +162 lb +73.5 kg | +233 lb +105.7 kg | +300 lb +136.1 kg |
| 210 lb 95.3 kg | +109 lb +49.5 kg | +167 lb +75.7 kg | +240 lb +108.8 kg | +309 lb +140.2 kg |
| 220 lb 99.8 kg | +113 lb +51.3 kg | +171 lb +77.5 kg | +248 lb +112.5 kg | +319 lb +144.7 kg |
| 230 lb 104.3 kg | +115 lb +52.2 kg | +177 lb +80.3 kg | +255 lb +115.7 kg | +329 lb +149.2 kg |
| 240 lb 108.9 kg | +119 lb +54 kg | +182 lb +82.5 kg | +263 lb +119.3 kg | +338 lb +153.3 kg |
Dumbbell Squat and Leg Press Exercises Used by This Calculator
This calculator uses a strict dumbbell squat and a 45-degree sled leg press. Use two matched dumbbells held independently for a full-depth squat and a 45-degree plate-loaded bilateral leg press. Do not enter per-hand dumbbell weight, a goblet squat, another machine’s displayed load, a vertical or selectorized press, single-leg work, partial reps, or assisted reps.
Use a strict, repeatable Dumbbell Squat
Use two matched dumbbells held independently. Enter combined dumbbell load, not per-hand load. Start tall with hips and knees fully extended, use one consistent dumbbell position, descend to valid squat depth, and keep the dumbbells controlled without thigh support. Keep the same equipment and setup when retesting.
Use a 45-degree plate-loaded sled leg press
Keep both feet in a consistent shoulder-width position, keep the hips and lower back supported, lower the sled under control until the thighs reach at least parallel to the platform, and finish with full knee extension. Do not enter a vertical or selectorized machine, a single-leg variation, a partial rep, a high-foot variation, an assisted rep, or another machine’s displayed weight.
Enter one recent dumbbell squat set and one recent 45-degree leg press set
Enter combined dumbbell load for the squat and displayed sled load for the leg press, plus a whole number from 1 to 12 strict repetitions for each. Use consistent full depth and controlled finishes. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Squat — View the individual Dumbbell Squat standards and next strength-level target.
- Leg Press (45° Sled) — View the individual Leg Press standards and next strength-level target.
- Goblet Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.