Plate Loaded Squat Press vs Leg Press Strength Standards
Compare your plate loaded squat press and leg press against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: Displayed machine or cable resistance for Plate Loaded Squat Press and Total plates loaded on the 45-degree sled for Leg Press. Testing: the total active plate-loaded squat press resistance moved on the machine; a bilateral 45-degree plate-loaded sled leg press with flat shoulder-width feet, thighs reaching at least parallel to the platform, stable hips and lower back, and full controlled knee extension. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Plate Loaded Squat Press vs Leg Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the plate loaded squat press and 45-degree 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 plate loaded squat press and 45-degree 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 Plate Loaded Squat Press / 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 Plate Loaded Squat Press vs Leg Press Standards
How to read the table: The first number is Plate Loaded Squat Press; 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 | 147 / 168 lb 66.7 / 76.2 kg | 203 / 252 lb 92.1 / 114.3 kg | 266 / 350 lb 120.7 / 158.8 kg | 336 / 448 lb 152.4 / 203.2 kg |
| 130 lb 59 kg | 155 / 177 lb 70.3 / 80.3 kg | 214 / 266 lb 97.1 / 120.7 kg | 280 / 369 lb 127 / 167.4 kg | 354 / 472 lb 160.6 / 214.1 kg |
| 140 lb 63.5 kg | 163 / 186 lb 73.9 / 84.4 kg | 225 / 279 lb 102.1 / 126.6 kg | 295 / 388 lb 133.8 / 176 kg | 372 / 496 lb 168.7 / 225 kg |
| 150 lb 68 kg | 171 / 195 lb 77.6 / 88.5 kg | 236 / 292 lb 107 / 132.4 kg | 308 / 406 lb 139.7 / 184.2 kg | 390 / 519 lb 176.9 / 235.4 kg |
| 160 lb 72.6 kg | 178 / 203 lb 80.7 / 92.1 kg | 246 / 305 lb 111.6 / 138.3 kg | 322 / 424 lb 146.1 / 192.3 kg | 407 / 542 lb 184.6 / 245.8 kg |
| 170 lb 77.1 kg | 186 / 212 lb 84.4 / 96.2 kg | 256 / 318 lb 116.1 / 144.2 kg | 335 / 441 lb 152 / 200 kg | 423 / 565 lb 191.9 / 256.3 kg |
| 180 lb 81.6 kg | 193 / 220 lb 87.5 / 99.8 kg | 266 / 330 lb 120.7 / 149.7 kg | 348 / 458 lb 157.9 / 207.7 kg | 440 / 586 lb 199.6 / 265.8 kg |
| 190 lb 86.2 kg | 200 / 228 lb 90.7 / 103.4 kg | 276 / 342 lb 125.2 / 155.1 kg | 361 / 475 lb 163.7 / 215.5 kg | 456 / 608 lb 206.8 / 275.8 kg |
| 200 lb 90.7 kg | 207 / 236 lb 93.9 / 107 kg | 286 / 354 lb 129.7 / 160.6 kg | 374 / 492 lb 169.6 / 223.2 kg | 472 / 629 lb 214.1 / 285.3 kg |
| 210 lb 95.3 kg | 214 / 244 lb 97.1 / 110.7 kg | 295 / 366 lb 133.8 / 166 kg | 386 / 508 lb 175.1 / 230.4 kg | 487 / 650 lb 220.9 / 294.8 kg |
| 220 lb 99.8 kg | 221 / 251 lb 100.2 / 113.9 kg | 304 / 377 lb 137.9 / 171 kg | 398 / 524 lb 180.5 / 237.7 kg | 503 / 670 lb 228.2 / 303.9 kg |
| 230 lb 104.3 kg | 227 / 259 lb 103 / 117.5 kg | 313 / 388 lb 142 / 176 kg | 410 / 540 lb 186 / 244.9 kg | 518 / 691 lb 235 / 313.4 kg |
| 240 lb 108.9 kg | 234 / 266 lb 106.1 / 120.7 kg | 323 / 400 lb 146.5 / 181.4 kg | 422 / 555 lb 191.4 / 251.7 kg | 533 / 710 lb 241.8 / 322.1 kg |
| 250 lb 113.4 kg | 240 / 274 lb 108.9 / 124.3 kg | 331 / 411 lb 150.1 / 186.4 kg | 433 / 570 lb 196.4 / 258.5 kg | 548 / 730 lb 248.6 / 331.1 kg |
| 260 lb 117.9 kg | 247 / 281 lb 112 / 127.5 kg | 340 / 422 lb 154.2 / 191.4 kg | 445 / 585 lb 201.8 / 265.4 kg | 562 / 749 lb 254.9 / 339.7 kg |
| 270 lb 122.5 kg | 253 / 288 lb 114.8 / 130.6 kg | 349 / 432 lb 158.3 / 196 kg | 456 / 600 lb 206.8 / 272.2 kg | 576 / 768 lb 261.3 / 348.4 kg |
| 280 lb 127 kg | 259 / 295 lb 117.5 / 133.8 kg | 357 / 443 lb 161.9 / 200.9 kg | 467 / 615 lb 211.8 / 279 kg | 591 / 787 lb 268.1 / 357 kg |
| 290 lb 131.5 kg | 265 / 302 lb 120.2 / 137 kg | 366 / 453 lb 166 / 205.5 kg | 479 / 630 lb 217.3 / 285.8 kg | 604 / 806 lb 274 / 365.6 kg |
| 300 lb 136.1 kg | 271 / 309 lb 122.9 / 140.2 kg | 374 / 464 lb 169.6 / 210.5 kg | 489 / 644 lb 221.8 / 292.1 kg | 618 / 824 lb 280.3 / 373.8 kg |
Women’s Plate Loaded Squat Press vs Leg Press Standards
How to read the table: The first number is Plate Loaded Squat Press; 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 | 82 / 114 lb 37.2 / 51.7 kg | 117 / 172 lb 53.1 / 78 kg | 160 / 240 lb 72.6 / 108.9 kg | 208 / 309 lb 94.3 / 140.2 kg |
| 110 lb 49.9 kg | 88 / 122 lb 39.9 / 55.3 kg | 124 / 183 lb 56.2 / 83 kg | 171 / 256 lb 77.6 / 116.1 kg | 222 / 329 lb 100.7 / 149.2 kg |
| 120 lb 54.4 kg | 93 / 129 lb 42.2 / 58.5 kg | 132 / 194 lb 59.9 / 88 kg | 181 / 271 lb 82.1 / 122.9 kg | 235 / 349 lb 106.6 / 158.3 kg |
| 130 lb 59 kg | 98 / 136 lb 44.5 / 61.7 kg | 139 / 205 lb 63 / 93 kg | 191 / 286 lb 86.6 / 129.7 kg | 248 / 368 lb 112.5 / 166.9 kg |
| 140 lb 63.5 kg | 103 / 143 lb 46.7 / 64.9 kg | 146 / 215 lb 66.2 / 97.5 kg | 201 / 301 lb 91.2 / 136.5 kg | 261 / 387 lb 118.4 / 175.5 kg |
| 150 lb 68 kg | 108 / 150 lb 49 / 68 kg | 153 / 225 lb 69.4 / 102.1 kg | 210 / 315 lb 95.3 / 142.9 kg | 273 / 405 lb 123.8 / 183.7 kg |
| 160 lb 72.6 kg | 113 / 157 lb 51.3 / 71.2 kg | 160 / 235 lb 72.6 / 106.6 kg | 219 / 329 lb 99.3 / 149.2 kg | 285 / 423 lb 129.3 / 191.9 kg |
| 170 lb 77.1 kg | 117 / 163 lb 53.1 / 73.9 kg | 166 / 245 lb 75.3 / 111.1 kg | 228 / 342 lb 103.4 / 155.1 kg | 297 / 440 lb 134.7 / 199.6 kg |
| 180 lb 81.6 kg | 122 / 169 lb 55.3 / 76.7 kg | 173 / 254 lb 78.5 / 115.2 kg | 237 / 356 lb 107.5 / 161.5 kg | 308 / 457 lb 139.7 / 207.3 kg |
| 190 lb 86.2 kg | 126 / 176 lb 57.2 / 79.8 kg | 179 / 263 lb 81.2 / 119.3 kg | 246 / 369 lb 111.6 / 167.4 kg | 320 / 474 lb 145.1 / 215 kg |
| 200 lb 90.7 kg | 131 / 182 lb 59.4 / 82.6 kg | 185 / 273 lb 83.9 / 123.8 kg | 254 / 382 lb 115.2 / 173.3 kg | 331 / 491 lb 150.1 / 222.7 kg |
| 210 lb 95.3 kg | 135 / 188 lb 61.2 / 85.3 kg | 191 / 282 lb 86.6 / 127.9 kg | 263 / 394 lb 119.3 / 178.7 kg | 342 / 507 lb 155.1 / 230 kg |
| 220 lb 99.8 kg | 139 / 194 lb 63 / 88 kg | 198 / 290 lb 89.8 / 131.5 kg | 271 / 407 lb 122.9 / 184.6 kg | 352 / 523 lb 159.7 / 237.2 kg |
| 230 lb 104.3 kg | 144 / 199 lb 65.3 / 90.3 kg | 203 / 299 lb 92.1 / 135.6 kg | 279 / 419 lb 126.6 / 190.1 kg | 363 / 539 lb 164.7 / 244.5 kg |
| 240 lb 108.9 kg | 148 / 205 lb 67.1 / 93 kg | 209 / 308 lb 94.8 / 139.7 kg | 287 / 431 lb 130.2 / 195.5 kg | 373 / 554 lb 169.2 / 251.3 kg |
How Your Plate Loaded Squat Press 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 plate loaded squat press strength level
The standards use the sex-specific thresholds from the individual Plate Loaded Squat 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 larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. 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 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 sled load 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 plate loaded squat press | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the leg press | Adjust 45-degree 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 Plate Loaded Squat Press 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 45-degree leg press standard is higher; below zero means the plate loaded squat press 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.
50.8 → 93.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the 45-degree leg press standard minus the plate loaded squat press standard. A plus sign means the 45-degree leg press standard is higher. A minus sign means the plate loaded squat press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +21 lb +9.5 kg | +49 lb +22.2 kg | +84 lb +38.1 kg | +112 lb +50.8 kg |
| 130 lb 59 kg | +22 lb +10 kg | +52 lb +23.6 kg | +89 lb +40.4 kg | +118 lb +53.5 kg |
| 140 lb 63.5 kg | +23 lb +10.5 kg | +54 lb +24.5 kg | +93 lb +42.2 kg | +124 lb +56.3 kg |
| 150 lb 68 kg | +24 lb +10.9 kg | +56 lb +25.4 kg | +98 lb +44.5 kg | +129 lb +58.5 kg |
| 160 lb 72.6 kg | +25 lb +11.4 kg | +59 lb +26.7 kg | +102 lb +46.2 kg | +135 lb +61.2 kg |
| 170 lb 77.1 kg | +26 lb +11.8 kg | +62 lb +28.1 kg | +106 lb +48 kg | +142 lb +64.4 kg |
| 180 lb 81.6 kg | +27 lb +12.3 kg | +64 lb +29 kg | +110 lb +49.8 kg | +146 lb +66.2 kg |
| 190 lb 86.2 kg | +28 lb +12.7 kg | +66 lb +29.9 kg | +114 lb +51.8 kg | +152 lb +69 kg |
| 200 lb 90.7 kg | +29 lb +13.1 kg | +68 lb +30.9 kg | +118 lb +53.6 kg | +157 lb +71.2 kg |
| 210 lb 95.3 kg | +30 lb +13.6 kg | +71 lb +32.2 kg | +122 lb +55.3 kg | +163 lb +73.9 kg |
| 220 lb 99.8 kg | +30 lb +13.7 kg | +73 lb +33.1 kg | +126 lb +57.2 kg | +167 lb +75.7 kg |
| 230 lb 104.3 kg | +32 lb +14.5 kg | +75 lb +34 kg | +130 lb +58.9 kg | +173 lb +78.4 kg |
| 240 lb 108.9 kg | +32 lb +14.6 kg | +77 lb +34.9 kg | +133 lb +60.3 kg | +177 lb +80.3 kg |
| 250 lb 113.4 kg | +34 lb +15.4 kg | +80 lb +36.3 kg | +137 lb +62.1 kg | +182 lb +82.5 kg |
| 260 lb 117.9 kg | +34 lb +15.5 kg | +82 lb +37.2 kg | +140 lb +63.6 kg | +187 lb +84.8 kg |
| 270 lb 122.5 kg | +35 lb +15.8 kg | +83 lb +37.7 kg | +144 lb +65.4 kg | +192 lb +87.1 kg |
| 280 lb 127 kg | +36 lb +16.3 kg | +86 lb +39 kg | +148 lb +67.2 kg | +196 lb +88.9 kg |
| 290 lb 131.5 kg | +37 lb +16.8 kg | +87 lb +39.5 kg | +151 lb +68.5 kg | +202 lb +91.6 kg |
| 300 lb 136.1 kg | +38 lb +17.3 kg | +90 lb +40.9 kg | +155 lb +70.3 kg | +206 lb +93.5 kg |
How Women’s Plate Loaded Squat Press 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.
45.9 → 82.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the 45-degree leg press standard minus the plate loaded squat press standard. A plus sign means the 45-degree leg press standard is higher. A minus sign means the plate loaded squat press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +32 lb +14.5 kg | +55 lb +24.9 kg | +80 lb +36.3 kg | +101 lb +45.9 kg |
| 110 lb 49.9 kg | +34 lb +15.4 kg | +59 lb +26.8 kg | +85 lb +38.5 kg | +107 lb +48.5 kg |
| 120 lb 54.4 kg | +36 lb +16.3 kg | +62 lb +28.1 kg | +90 lb +40.8 kg | +114 lb +51.7 kg |
| 130 lb 59 kg | +38 lb +17.2 kg | +66 lb +30 kg | +95 lb +43.1 kg | +120 lb +54.4 kg |
| 140 lb 63.5 kg | +40 lb +18.2 kg | +69 lb +31.3 kg | +100 lb +45.3 kg | +126 lb +57.1 kg |
| 150 lb 68 kg | +42 lb +19 kg | +72 lb +32.7 kg | +105 lb +47.6 kg | +132 lb +59.9 kg |
| 160 lb 72.6 kg | +44 lb +19.9 kg | +75 lb +34 kg | +110 lb +49.9 kg | +138 lb +62.6 kg |
| 170 lb 77.1 kg | +46 lb +20.8 kg | +79 lb +35.8 kg | +114 lb +51.7 kg | +143 lb +64.9 kg |
| 180 lb 81.6 kg | +47 lb +21.4 kg | +81 lb +36.7 kg | +119 lb +54 kg | +149 lb +67.6 kg |
| 190 lb 86.2 kg | +50 lb +22.6 kg | +84 lb +38.1 kg | +123 lb +55.8 kg | +154 lb +69.9 kg |
| 200 lb 90.7 kg | +51 lb +23.2 kg | +88 lb +39.9 kg | +128 lb +58.1 kg | +160 lb +72.6 kg |
| 210 lb 95.3 kg | +53 lb +24.1 kg | +91 lb +41.3 kg | +131 lb +59.4 kg | +165 lb +74.9 kg |
| 220 lb 99.8 kg | +55 lb +25 kg | +92 lb +41.7 kg | +136 lb +61.7 kg | +171 lb +77.5 kg |
| 230 lb 104.3 kg | +55 lb +25 kg | +96 lb +43.5 kg | +140 lb +63.5 kg | +176 lb +79.8 kg |
| 240 lb 108.9 kg | +57 lb +25.9 kg | +99 lb +44.9 kg | +144 lb +65.3 kg | +181 lb +82.1 kg |
Plate Loaded Squat Press and Leg Press Exercises Used by This Calculator
This calculator uses a strict plate loaded squat press test and a bilateral 45-degree sled leg press. Use strict canonical Plate Loaded Squat Press and Leg Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Plate Loaded Squat Press setup and load convention
the total active plate-loaded squat press resistance moved on the machine valid squat press machine reps press the sled through the squat-press path without partial depth, locked-knee bouncing, hand assistance, leg-press comparison inflation, or per-side load entry mistakes Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
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.
Enter one recent Plate Loaded Squat Press result and one recent Leg Press result
Use each exercise’s canonical input: Displayed machine or cable resistance for Plate Loaded Squat Press and Total plates loaded on the 45-degree sled for Leg Press.
Related Tools
- Plate Loaded Squat Press — View the individual Plate Loaded Squat Press 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.
- Smith Machine Back Squat — 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.
- Paused Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.