Cable Squat vs Leg Press Strength Standards
Compare your cable 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.
Use each exercise's canonical input: Displayed machine or cable resistance for Cable Squat and Total plates loaded on the 45-degree sled for Leg Press. Use the selected cable resistance for the strict cable squat setup and 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. 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.
Cable Squat vs Leg Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable squat 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 cable squat 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 Cable 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 Cable Squat vs Leg Press Standards
How to read the table: The first number is Cable 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 | 77 / 168 lb 34.9 / 76.2 kg | 115 / 252 lb 52.2 / 114.3 kg | 157 / 350 lb 71.2 / 158.8 kg | 203 / 448 lb 92.1 / 203.2 kg |
| 130 lb 59 kg | 82 / 177 lb 37.2 / 80.3 kg | 121 / 266 lb 54.9 / 120.7 kg | 165 / 369 lb 74.8 / 167.4 kg | 214 / 472 lb 97.1 / 214.1 kg |
| 140 lb 63.5 kg | 86 / 186 lb 39 / 84.4 kg | 127 / 279 lb 57.6 / 126.6 kg | 174 / 388 lb 78.9 / 176 kg | 225 / 496 lb 102.1 / 225 kg |
| 150 lb 68 kg | 90 / 195 lb 40.8 / 88.5 kg | 133 / 292 lb 60.3 / 132.4 kg | 182 / 406 lb 82.6 / 184.2 kg | 236 / 519 lb 107 / 235.4 kg |
| 160 lb 72.6 kg | 94 / 203 lb 42.6 / 92.1 kg | 139 / 305 lb 63 / 138.3 kg | 190 / 424 lb 86.2 / 192.3 kg | 246 / 542 lb 111.6 / 245.8 kg |
| 170 lb 77.1 kg | 97 / 212 lb 44 / 96.2 kg | 145 / 318 lb 65.8 / 144.2 kg | 198 / 441 lb 89.8 / 200 kg | 256 / 565 lb 116.1 / 256.3 kg |
| 180 lb 81.6 kg | 101 / 220 lb 45.8 / 99.8 kg | 150 / 330 lb 68 / 149.7 kg | 205 / 458 lb 93 / 207.7 kg | 266 / 586 lb 120.7 / 265.8 kg |
| 190 lb 86.2 kg | 105 / 228 lb 47.6 / 103.4 kg | 156 / 342 lb 70.8 / 155.1 kg | 213 / 475 lb 96.6 / 215.5 kg | 276 / 608 lb 125.2 / 275.8 kg |
| 200 lb 90.7 kg | 109 / 236 lb 49.4 / 107 kg | 161 / 354 lb 73 / 160.6 kg | 220 / 492 lb 99.8 / 223.2 kg | 286 / 629 lb 129.7 / 285.3 kg |
| 210 lb 95.3 kg | 112 / 244 lb 50.8 / 110.7 kg | 167 / 366 lb 75.7 / 166 kg | 228 / 508 lb 103.4 / 230.4 kg | 295 / 650 lb 133.8 / 294.8 kg |
| 220 lb 99.8 kg | 116 / 251 lb 52.6 / 113.9 kg | 172 / 377 lb 78 / 171 kg | 235 / 524 lb 106.6 / 237.7 kg | 304 / 670 lb 137.9 / 303.9 kg |
| 230 lb 104.3 kg | 119 / 259 lb 54 / 117.5 kg | 177 / 388 lb 80.3 / 176 kg | 242 / 540 lb 109.8 / 244.9 kg | 313 / 691 lb 142 / 313.4 kg |
| 240 lb 108.9 kg | 123 / 266 lb 55.8 / 120.7 kg | 182 / 400 lb 82.6 / 181.4 kg | 249 / 555 lb 112.9 / 251.7 kg | 323 / 710 lb 146.5 / 322.1 kg |
| 250 lb 113.4 kg | 126 / 274 lb 57.2 / 124.3 kg | 187 / 411 lb 84.8 / 186.4 kg | 256 / 570 lb 116.1 / 258.5 kg | 331 / 730 lb 150.1 / 331.1 kg |
| 260 lb 117.9 kg | 129 / 281 lb 58.5 / 127.5 kg | 192 / 422 lb 87.1 / 191.4 kg | 263 / 585 lb 119.3 / 265.4 kg | 340 / 749 lb 154.2 / 339.7 kg |
| 270 lb 122.5 kg | 133 / 288 lb 60.3 / 130.6 kg | 197 / 432 lb 89.4 / 196 kg | 269 / 600 lb 122 / 272.2 kg | 349 / 768 lb 158.3 / 348.4 kg |
| 280 lb 127 kg | 136 / 295 lb 61.7 / 133.8 kg | 202 / 443 lb 91.6 / 200.9 kg | 276 / 615 lb 125.2 / 279 kg | 357 / 787 lb 161.9 / 357 kg |
| 290 lb 131.5 kg | 139 / 302 lb 63 / 137 kg | 207 / 453 lb 93.9 / 205.5 kg | 282 / 630 lb 127.9 / 285.8 kg | 366 / 806 lb 166 / 365.6 kg |
| 300 lb 136.1 kg | 142 / 309 lb 64.4 / 140.2 kg | 212 / 464 lb 96.2 / 210.5 kg | 289 / 644 lb 131.1 / 292.1 kg | 374 / 824 lb 169.6 / 373.8 kg |
Women’s Cable Squat vs Leg Press Standards
How to read the table: The first number is Cable 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 | 43 / 114 lb 19.5 / 51.7 kg | 66 / 172 lb 29.9 / 78 kg | 94 / 240 lb 42.6 / 108.9 kg | 124 / 309 lb 56.2 / 140.2 kg |
| 110 lb 49.9 kg | 46 / 122 lb 20.9 / 55.3 kg | 71 / 183 lb 32.2 / 83 kg | 100 / 256 lb 45.4 / 116.1 kg | 132 / 329 lb 59.9 / 149.2 kg |
| 120 lb 54.4 kg | 49 / 129 lb 22.2 / 58.5 kg | 75 / 194 lb 34 / 88 kg | 106 / 271 lb 48.1 / 122.9 kg | 140 / 349 lb 63.5 / 158.3 kg |
| 130 lb 59 kg | 52 / 136 lb 23.6 / 61.7 kg | 79 / 205 lb 35.8 / 93 kg | 112 / 286 lb 50.8 / 129.7 kg | 147 / 368 lb 66.7 / 166.9 kg |
| 140 lb 63.5 kg | 54 / 143 lb 24.5 / 64.9 kg | 83 / 215 lb 37.6 / 97.5 kg | 117 / 301 lb 53.1 / 136.5 kg | 155 / 387 lb 70.3 / 175.5 kg |
| 150 lb 68 kg | 57 / 150 lb 25.9 / 68 kg | 87 / 225 lb 39.5 / 102.1 kg | 123 / 315 lb 55.8 / 142.9 kg | 162 / 405 lb 73.5 / 183.7 kg |
| 160 lb 72.6 kg | 60 / 157 lb 27.2 / 71.2 kg | 91 / 235 lb 41.3 / 106.6 kg | 128 / 329 lb 58.1 / 149.2 kg | 169 / 423 lb 76.7 / 191.9 kg |
| 170 lb 77.1 kg | 62 / 163 lb 28.1 / 73.9 kg | 95 / 245 lb 43.1 / 111.1 kg | 134 / 342 lb 60.8 / 155.1 kg | 176 / 440 lb 79.8 / 199.6 kg |
| 180 lb 81.6 kg | 64 / 169 lb 29 / 76.7 kg | 98 / 254 lb 44.5 / 115.2 kg | 139 / 356 lb 63 / 161.5 kg | 183 / 457 lb 83 / 207.3 kg |
| 190 lb 86.2 kg | 67 / 176 lb 30.4 / 79.8 kg | 102 / 263 lb 46.3 / 119.3 kg | 144 / 369 lb 65.3 / 167.4 kg | 190 / 474 lb 86.2 / 215 kg |
| 200 lb 90.7 kg | 69 / 182 lb 31.3 / 82.6 kg | 105 / 273 lb 47.6 / 123.8 kg | 149 / 382 lb 67.6 / 173.3 kg | 196 / 491 lb 88.9 / 222.7 kg |
| 210 lb 95.3 kg | 71 / 188 lb 32.2 / 85.3 kg | 109 / 282 lb 49.4 / 127.9 kg | 154 / 394 lb 69.9 / 178.7 kg | 203 / 507 lb 92.1 / 230 kg |
| 220 lb 99.8 kg | 74 / 194 lb 33.6 / 88 kg | 112 / 290 lb 50.8 / 131.5 kg | 159 / 407 lb 72.1 / 184.6 kg | 209 / 523 lb 94.8 / 237.2 kg |
| 230 lb 104.3 kg | 76 / 199 lb 34.5 / 90.3 kg | 116 / 299 lb 52.6 / 135.6 kg | 164 / 419 lb 74.4 / 190.1 kg | 215 / 539 lb 97.5 / 244.5 kg |
| 240 lb 108.9 kg | 78 / 205 lb 35.4 / 93 kg | 119 / 308 lb 54 / 139.7 kg | 168 / 431 lb 76.2 / 195.5 kg | 222 / 554 lb 100.7 / 251.3 kg |
How Your Cable 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 cable squat strength level
The standards use the sex-specific thresholds from the individual Cable 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 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 cable squat | 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 Cable 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 45-degree leg press standard is higher; below zero means the cable 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.
111.1 → 204.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the 45-degree leg press standard minus the cable squat standard. A plus sign means the 45-degree leg press standard is higher. A minus sign means the cable squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +91 lb +41.3 kg | +137 lb +62.1 kg | +193 lb +87.6 kg | +245 lb +111.1 kg |
| 130 lb 59 kg | +95 lb +43.1 kg | +145 lb +65.8 kg | +204 lb +92.6 kg | +258 lb +117 kg |
| 140 lb 63.5 kg | +100 lb +45.4 kg | +152 lb +69 kg | +214 lb +97.1 kg | +271 lb +122.9 kg |
| 150 lb 68 kg | +105 lb +47.7 kg | +159 lb +72.1 kg | +224 lb +101.6 kg | +283 lb +128.4 kg |
| 160 lb 72.6 kg | +109 lb +49.5 kg | +166 lb +75.3 kg | +234 lb +106.1 kg | +296 lb +134.2 kg |
| 170 lb 77.1 kg | +115 lb +52.2 kg | +173 lb +78.4 kg | +243 lb +110.2 kg | +309 lb +140.2 kg |
| 180 lb 81.6 kg | +119 lb +54 kg | +180 lb +81.7 kg | +253 lb +114.7 kg | +320 lb +145.1 kg |
| 190 lb 86.2 kg | +123 lb +55.8 kg | +186 lb +84.3 kg | +262 lb +118.9 kg | +332 lb +150.6 kg |
| 200 lb 90.7 kg | +127 lb +57.6 kg | +193 lb +87.6 kg | +272 lb +123.4 kg | +343 lb +155.6 kg |
| 210 lb 95.3 kg | +132 lb +59.9 kg | +199 lb +90.3 kg | +280 lb +127 kg | +355 lb +161 kg |
| 220 lb 99.8 kg | +135 lb +61.3 kg | +205 lb +93 kg | +289 lb +131.1 kg | +366 lb +166 kg |
| 230 lb 104.3 kg | +140 lb +63.5 kg | +211 lb +95.7 kg | +298 lb +135.1 kg | +378 lb +171.4 kg |
| 240 lb 108.9 kg | +143 lb +64.9 kg | +218 lb +98.8 kg | +306 lb +138.8 kg | +387 lb +175.6 kg |
| 250 lb 113.4 kg | +148 lb +67.1 kg | +224 lb +101.6 kg | +314 lb +142.4 kg | +399 lb +181 kg |
| 260 lb 117.9 kg | +152 lb +69 kg | +230 lb +104.3 kg | +322 lb +146.1 kg | +409 lb +185.5 kg |
| 270 lb 122.5 kg | +155 lb +70.3 kg | +235 lb +106.6 kg | +331 lb +150.2 kg | +419 lb +190.1 kg |
| 280 lb 127 kg | +159 lb +72.1 kg | +241 lb +109.3 kg | +339 lb +153.8 kg | +430 lb +195.1 kg |
| 290 lb 131.5 kg | +163 lb +74 kg | +246 lb +111.6 kg | +348 lb +157.9 kg | +440 lb +199.6 kg |
| 300 lb 136.1 kg | +167 lb +75.8 kg | +252 lb +114.3 kg | +355 lb +161 kg | +450 lb +204.2 kg |
How Women’s Cable 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.
84 → 150.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the 45-degree leg press standard minus the cable squat standard. A plus sign means the 45-degree leg press standard is higher. A minus sign means the cable squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +71 lb +32.2 kg | +106 lb +48.1 kg | +146 lb +66.3 kg | +185 lb +84 kg |
| 110 lb 49.9 kg | +76 lb +34.4 kg | +112 lb +50.8 kg | +156 lb +70.7 kg | +197 lb +89.3 kg |
| 120 lb 54.4 kg | +80 lb +36.3 kg | +119 lb +54 kg | +165 lb +74.8 kg | +209 lb +94.8 kg |
| 130 lb 59 kg | +84 lb +38.1 kg | +126 lb +57.2 kg | +174 lb +78.9 kg | +221 lb +100.2 kg |
| 140 lb 63.5 kg | +89 lb +40.4 kg | +132 lb +59.9 kg | +184 lb +83.4 kg | +232 lb +105.2 kg |
| 150 lb 68 kg | +93 lb +42.1 kg | +138 lb +62.6 kg | +192 lb +87.1 kg | +243 lb +110.2 kg |
| 160 lb 72.6 kg | +97 lb +44 kg | +144 lb +65.3 kg | +201 lb +91.1 kg | +254 lb +115.2 kg |
| 170 lb 77.1 kg | +101 lb +45.8 kg | +150 lb +68 kg | +208 lb +94.3 kg | +264 lb +119.8 kg |
| 180 lb 81.6 kg | +105 lb +47.7 kg | +156 lb +70.7 kg | +217 lb +98.5 kg | +274 lb +124.3 kg |
| 190 lb 86.2 kg | +109 lb +49.4 kg | +161 lb +73 kg | +225 lb +102.1 kg | +284 lb +128.8 kg |
| 200 lb 90.7 kg | +113 lb +51.3 kg | +168 lb +76.2 kg | +233 lb +105.7 kg | +295 lb +133.8 kg |
| 210 lb 95.3 kg | +117 lb +53.1 kg | +173 lb +78.5 kg | +240 lb +108.8 kg | +304 lb +137.9 kg |
| 220 lb 99.8 kg | +120 lb +54.4 kg | +178 lb +80.7 kg | +248 lb +112.5 kg | +314 lb +142.4 kg |
| 230 lb 104.3 kg | +123 lb +55.8 kg | +183 lb +83 kg | +255 lb +115.7 kg | +324 lb +147 kg |
| 240 lb 108.9 kg | +127 lb +57.6 kg | +189 lb +85.7 kg | +263 lb +119.3 kg | +332 lb +150.6 kg |
Cable Squat and Leg Press Exercises Used by This Calculator
This calculator uses a strict cable squat test and a bilateral 45-degree sled leg press. Use strict canonical Cable Squat and Leg Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Cable Squat setup and load convention
the selected cable resistance for the strict cable squat setup valid Cable Squat reps squat through the approved depth and stand under control without turning the rep into a pull-through, deadlift, hand-assisted rep, or stack-bounced partial 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 Cable Squat result and one recent Leg Press result
Use each exercise’s canonical input: Displayed machine or cable resistance for Cable Squat and Total plates loaded on the 45-degree sled for Leg Press.
Related Tools
- Cable Squat — View the individual Cable Squat standards and next strength-level target.
- Leg Press (45° Sled) — View the individual Leg Press standards and next strength-level target.
- Cable Pull Through — 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.
- Smith Machine Back 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.