Pendulum Squat vs Leg Press Strength Standards

Pendulum Squat vs Leg Press Strength Standards by Bodyweight

Use these tables to compare the estimated one-rep max required for the pendulum 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 pendulum 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 Pendulum 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 Pendulum Squat vs Leg Press Standards

How to read the table: The first number is Pendulum 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.

Women’s Pendulum Squat vs Leg Press Standards

How to read the table: The first number is Pendulum 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.

How Your Pendulum 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 pendulum squat strength level

The standards use the sex-specific strength levels from the individual Pendulum 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 squat more machine resistance 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.

Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.

How Men’s Pendulum 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 pendulum 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.

How to read the table: Every number is the leg press standard minus the pendulum squat standard. A plus sign means the leg press standard is higher. A minus sign means the pendulum squat standard is higher.

How Women’s Pendulum Squat and Leg Press Standards Differ

How to read the table: Every number is the leg press standard minus the pendulum squat standard. A plus sign means the leg press standard is higher. A minus sign means the pendulum squat standard is higher.

Pendulum Squat and Leg Press Exercises Used by This Calculator

This calculator uses a strict pendulum squat and a 45-degree sled leg press. Use a strict pendulum squat and controlled bilateral leg press under each tool’s machine, load, support, foot-position, depth, range, and finish rules. Do not substitute hack squats, V squats, leverage squats, free-weight squats, partial reps, machine-stop rebounds, lockout bounces, hand-assisted reps, or spotter-assisted reps.

Use the machine’s total labeled resistance

Enter total loaded or selected pendulum machine resistance according to the machine label, not bodyweight or per-side plates. Keep the machine, foot position, back support, start height, depth, and finish consistent. Descend under control and return to full supported standing extension. Do not count shortened, bounced, machine-stop-rebounded, hand-assisted, or spotter-assisted reps, or substitute a hack squat, V squat, leverage squat, leg press, or free-weight squat.

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 Pendulum Squat set and one recent Leg Press set

Enter each machine’s total labeled or displayed resistance and strict reps. Keep both machines and setups consistent. Use whole reps from 1 to 12; pounds and kilograms can be mixed.

Related Tools

• Pendulum Squat — View the individual Pendulum Squat standards and next strength-level target.
• Leg Press (45° Sled) — View the individual Leg Press standards and next strength-level target.
• Machine Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
• V Squat Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
• Belt Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.