Dumbbell Step Up vs Leg Press Strength Standards
Compare your dumbbell step-up 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Testing: controlled two-dumbbell step-ups onto one fixed platform through the lead leg with total valid reps counted across both legs; 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.
Dumbbell Step Up vs Leg Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell step-up 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 dumbbell step-up 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 Dumbbell Step Up / 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 Step Up vs Leg Press Standards
How to read the table: The first number is Dumbbell Step Up; 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 | 49 / 168 lb 22.2 / 76.2 kg | 77 / 252 lb 34.9 / 114.3 kg | 109 / 350 lb 49.4 / 158.8 kg | 143 / 448 lb 64.9 / 203.2 kg |
| 130 lb 59 kg | 52 / 177 lb 23.6 / 80.3 kg | 82 / 266 lb 37.2 / 120.7 kg | 115 / 369 lb 52.2 / 167.4 kg | 151 / 472 lb 68.5 / 214.1 kg |
| 140 lb 63.5 kg | 55 / 186 lb 24.9 / 84.4 kg | 86 / 279 lb 39 / 126.6 kg | 121 / 388 lb 54.9 / 176 kg | 158 / 496 lb 71.7 / 225 kg |
| 150 lb 68 kg | 57 / 195 lb 25.9 / 88.5 kg | 90 / 292 lb 40.8 / 132.4 kg | 126 / 406 lb 57.2 / 184.2 kg | 166 / 519 lb 75.3 / 235.4 kg |
| 160 lb 72.6 kg | 60 / 203 lb 27.2 / 92.1 kg | 94 / 305 lb 42.6 / 138.3 kg | 132 / 424 lb 59.9 / 192.3 kg | 173 / 542 lb 78.5 / 245.8 kg |
| 170 lb 77.1 kg | 62 / 212 lb 28.1 / 96.2 kg | 97 / 318 lb 44 / 144.2 kg | 137 / 441 lb 62.1 / 200 kg | 180 / 565 lb 81.6 / 256.3 kg |
| 180 lb 81.6 kg | 65 / 220 lb 29.5 / 99.8 kg | 101 / 330 lb 45.8 / 149.7 kg | 143 / 458 lb 64.9 / 207.7 kg | 187 / 586 lb 84.8 / 265.8 kg |
| 190 lb 86.2 kg | 67 / 228 lb 30.4 / 103.4 kg | 105 / 342 lb 47.6 / 155.1 kg | 148 / 475 lb 67.1 / 215.5 kg | 194 / 608 lb 88 / 275.8 kg |
| 200 lb 90.7 kg | 69 / 236 lb 31.3 / 107 kg | 109 / 354 lb 49.4 / 160.6 kg | 153 / 492 lb 69.4 / 223.2 kg | 201 / 629 lb 91.2 / 285.3 kg |
| 210 lb 95.3 kg | 72 / 244 lb 32.7 / 110.7 kg | 112 / 366 lb 50.8 / 166 kg | 158 / 508 lb 71.7 / 230.4 kg | 207 / 650 lb 93.9 / 294.8 kg |
| 220 lb 99.8 kg | 74 / 251 lb 33.6 / 113.9 kg | 116 / 377 lb 52.6 / 171 kg | 163 / 524 lb 73.9 / 237.7 kg | 214 / 670 lb 97.1 / 303.9 kg |
| 230 lb 104.3 kg | 76 / 259 lb 34.5 / 117.5 kg | 119 / 388 lb 54 / 176 kg | 168 / 540 lb 76.2 / 244.9 kg | 220 / 691 lb 99.8 / 313.4 kg |
| 240 lb 108.9 kg | 78 / 266 lb 35.4 / 120.7 kg | 123 / 400 lb 55.8 / 181.4 kg | 173 / 555 lb 78.5 / 251.7 kg | 227 / 710 lb 103 / 322.1 kg |
| 250 lb 113.4 kg | 80 / 274 lb 36.3 / 124.3 kg | 126 / 411 lb 57.2 / 186.4 kg | 178 / 570 lb 80.7 / 258.5 kg | 233 / 730 lb 105.7 / 331.1 kg |
| 260 lb 117.9 kg | 83 / 281 lb 37.6 / 127.5 kg | 129 / 422 lb 58.5 / 191.4 kg | 182 / 585 lb 82.6 / 265.4 kg | 239 / 749 lb 108.4 / 339.7 kg |
| 270 lb 122.5 kg | 85 / 288 lb 38.6 / 130.6 kg | 133 / 432 lb 60.3 / 196 kg | 187 / 600 lb 84.8 / 272.2 kg | 245 / 768 lb 111.1 / 348.4 kg |
| 280 lb 127 kg | 87 / 295 lb 39.5 / 133.8 kg | 136 / 443 lb 61.7 / 200.9 kg | 192 / 615 lb 87.1 / 279 kg | 251 / 787 lb 113.9 / 357 kg |
| 290 lb 131.5 kg | 89 / 302 lb 40.4 / 137 kg | 139 / 453 lb 63 / 205.5 kg | 196 / 630 lb 88.9 / 285.8 kg | 257 / 806 lb 116.6 / 365.6 kg |
| 300 lb 136.1 kg | 91 / 309 lb 41.3 / 140.2 kg | 142 / 464 lb 64.4 / 210.5 kg | 201 / 644 lb 91.2 / 292.1 kg | 263 / 824 lb 119.3 / 373.8 kg |
Women’s Dumbbell Step Up vs Leg Press Standards
How to read the table: The first number is Dumbbell Step Up; 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 | 29 / 114 lb 13.2 / 51.7 kg | 46 / 172 lb 20.9 / 78 kg | 66 / 240 lb 29.9 / 108.9 kg | 89 / 309 lb 40.4 / 140.2 kg |
| 110 lb 49.9 kg | 31 / 122 lb 14.1 / 55.3 kg | 49 / 183 lb 22.2 / 83 kg | 71 / 256 lb 32.2 / 116.1 kg | 95 / 329 lb 43.1 / 149.2 kg |
| 120 lb 54.4 kg | 33 / 129 lb 15 / 58.5 kg | 52 / 194 lb 23.6 / 88 kg | 75 / 271 lb 34 / 122.9 kg | 101 / 349 lb 45.8 / 158.3 kg |
| 130 lb 59 kg | 35 / 136 lb 15.9 / 61.7 kg | 55 / 205 lb 24.9 / 93 kg | 79 / 286 lb 35.8 / 129.7 kg | 106 / 368 lb 48.1 / 166.9 kg |
| 140 lb 63.5 kg | 36 / 143 lb 16.3 / 64.9 kg | 57 / 215 lb 25.9 / 97.5 kg | 83 / 301 lb 37.6 / 136.5 kg | 112 / 387 lb 50.8 / 175.5 kg |
| 150 lb 68 kg | 38 / 150 lb 17.2 / 68 kg | 60 / 225 lb 27.2 / 102.1 kg | 87 / 315 lb 39.5 / 142.9 kg | 117 / 405 lb 53.1 / 183.7 kg |
| 160 lb 72.6 kg | 40 / 157 lb 18.1 / 71.2 kg | 63 / 235 lb 28.6 / 106.6 kg | 91 / 329 lb 41.3 / 149.2 kg | 122 / 423 lb 55.3 / 191.9 kg |
| 170 lb 77.1 kg | 41 / 163 lb 18.6 / 73.9 kg | 65 / 245 lb 29.5 / 111.1 kg | 95 / 342 lb 43.1 / 155.1 kg | 127 / 440 lb 57.6 / 199.6 kg |
| 180 lb 81.6 kg | 43 / 169 lb 19.5 / 76.7 kg | 68 / 254 lb 30.8 / 115.2 kg | 98 / 356 lb 44.5 / 161.5 kg | 132 / 457 lb 59.9 / 207.3 kg |
| 190 lb 86.2 kg | 44 / 176 lb 20 / 79.8 kg | 70 / 263 lb 31.8 / 119.3 kg | 102 / 369 lb 46.3 / 167.4 kg | 137 / 474 lb 62.1 / 215 kg |
| 200 lb 90.7 kg | 46 / 182 lb 20.9 / 82.6 kg | 73 / 273 lb 33.1 / 123.8 kg | 105 / 382 lb 47.6 / 173.3 kg | 142 / 491 lb 64.4 / 222.7 kg |
| 210 lb 95.3 kg | 48 / 188 lb 21.8 / 85.3 kg | 75 / 282 lb 34 / 127.9 kg | 109 / 394 lb 49.4 / 178.7 kg | 146 / 507 lb 66.2 / 230 kg |
| 220 lb 99.8 kg | 49 / 194 lb 22.2 / 88 kg | 77 / 290 lb 34.9 / 131.5 kg | 112 / 407 lb 50.8 / 184.6 kg | 151 / 523 lb 68.5 / 237.2 kg |
| 230 lb 104.3 kg | 51 / 199 lb 23.1 / 90.3 kg | 80 / 299 lb 36.3 / 135.6 kg | 116 / 419 lb 52.6 / 190.1 kg | 156 / 539 lb 70.8 / 244.5 kg |
| 240 lb 108.9 kg | 52 / 205 lb 23.6 / 93 kg | 82 / 308 lb 37.2 / 139.7 kg | 119 / 431 lb 54 / 195.5 kg | 160 / 554 lb 72.6 / 251.3 kg |
How Your Dumbbell Step Up 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 step-up strength level
The standards use the sex-specific strength levels from the individual Dumbbell Step Up 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 step up with more combined dumbbell load 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 dumbbell step-up | Adjust dumbbell step-up targets to exact bodyweight with the two-thirds rule while preserving combined dumbbell load and total reps across both legs. |
| 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 Dumbbell Step Up 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 dumbbell step-up 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.
138.3 → 254.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the 45-degree leg press standard minus the dumbbell step-up standard. A plus sign means the 45-degree leg press standard is higher. A minus sign means the dumbbell step-up standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +119 lb +54 kg | +175 lb +79.4 kg | +241 lb +109.4 kg | +305 lb +138.3 kg |
| 130 lb 59 kg | +125 lb +56.7 kg | +184 lb +83.5 kg | +254 lb +115.2 kg | +321 lb +145.6 kg |
| 140 lb 63.5 kg | +131 lb +59.5 kg | +193 lb +87.6 kg | +267 lb +121.1 kg | +338 lb +153.3 kg |
| 150 lb 68 kg | +138 lb +62.6 kg | +202 lb +91.6 kg | +280 lb +127 kg | +353 lb +160.1 kg |
| 160 lb 72.6 kg | +143 lb +64.9 kg | +211 lb +95.7 kg | +292 lb +132.4 kg | +369 lb +167.3 kg |
| 170 lb 77.1 kg | +150 lb +68.1 kg | +221 lb +100.2 kg | +304 lb +137.9 kg | +385 lb +174.7 kg |
| 180 lb 81.6 kg | +155 lb +70.3 kg | +229 lb +103.9 kg | +315 lb +142.8 kg | +399 lb +181 kg |
| 190 lb 86.2 kg | +161 lb +73 kg | +237 lb +107.5 kg | +327 lb +148.4 kg | +414 lb +187.8 kg |
| 200 lb 90.7 kg | +167 lb +75.7 kg | +245 lb +111.2 kg | +339 lb +153.8 kg | +428 lb +194.1 kg |
| 210 lb 95.3 kg | +172 lb +78 kg | +254 lb +115.2 kg | +350 lb +158.7 kg | +443 lb +200.9 kg |
| 220 lb 99.8 kg | +177 lb +80.3 kg | +261 lb +118.4 kg | +361 lb +163.8 kg | +456 lb +206.8 kg |
| 230 lb 104.3 kg | +183 lb +83 kg | +269 lb +122 kg | +372 lb +168.7 kg | +471 lb +213.6 kg |
| 240 lb 108.9 kg | +188 lb +85.3 kg | +277 lb +125.6 kg | +382 lb +173.2 kg | +483 lb +219.1 kg |
| 250 lb 113.4 kg | +194 lb +88 kg | +285 lb +129.2 kg | +392 lb +177.8 kg | +497 lb +225.4 kg |
| 260 lb 117.9 kg | +198 lb +89.9 kg | +293 lb +132.9 kg | +403 lb +182.8 kg | +510 lb +231.3 kg |
| 270 lb 122.5 kg | +203 lb +92 kg | +299 lb +135.7 kg | +413 lb +187.4 kg | +523 lb +237.3 kg |
| 280 lb 127 kg | +208 lb +94.3 kg | +307 lb +139.2 kg | +423 lb +191.9 kg | +536 lb +243.1 kg |
| 290 lb 131.5 kg | +213 lb +96.6 kg | +314 lb +142.5 kg | +434 lb +196.9 kg | +549 lb +249 kg |
| 300 lb 136.1 kg | +218 lb +98.9 kg | +322 lb +146.1 kg | +443 lb +200.9 kg | +561 lb +254.5 kg |
How Women’s Dumbbell Step Up 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.
99.8 → 178.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the 45-degree leg press standard minus the dumbbell step-up standard. A plus sign means the 45-degree leg press standard is higher. A minus sign means the dumbbell step-up standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +85 lb +38.5 kg | +126 lb +57.1 kg | +174 lb +79 kg | +220 lb +99.8 kg |
| 110 lb 49.9 kg | +91 lb +41.2 kg | +134 lb +60.8 kg | +185 lb +83.9 kg | +234 lb +106.1 kg |
| 120 lb 54.4 kg | +96 lb +43.5 kg | +142 lb +64.4 kg | +196 lb +88.9 kg | +248 lb +112.5 kg |
| 130 lb 59 kg | +101 lb +45.8 kg | +150 lb +68.1 kg | +207 lb +93.9 kg | +262 lb +118.8 kg |
| 140 lb 63.5 kg | +107 lb +48.6 kg | +158 lb +71.6 kg | +218 lb +98.9 kg | +275 lb +124.7 kg |
| 150 lb 68 kg | +112 lb +50.8 kg | +165 lb +74.9 kg | +228 lb +103.4 kg | +288 lb +130.6 kg |
| 160 lb 72.6 kg | +117 lb +53.1 kg | +172 lb +78 kg | +238 lb +107.9 kg | +301 lb +136.6 kg |
| 170 lb 77.1 kg | +122 lb +55.3 kg | +180 lb +81.6 kg | +247 lb +112 kg | +313 lb +142 kg |
| 180 lb 81.6 kg | +126 lb +57.2 kg | +186 lb +84.4 kg | +258 lb +117 kg | +325 lb +147.4 kg |
| 190 lb 86.2 kg | +132 lb +59.8 kg | +193 lb +87.5 kg | +267 lb +121.1 kg | +337 lb +152.9 kg |
| 200 lb 90.7 kg | +136 lb +61.7 kg | +200 lb +90.7 kg | +277 lb +125.7 kg | +349 lb +158.3 kg |
| 210 lb 95.3 kg | +140 lb +63.5 kg | +207 lb +93.9 kg | +285 lb +129.3 kg | +361 lb +163.8 kg |
| 220 lb 99.8 kg | +145 lb +65.8 kg | +213 lb +96.6 kg | +295 lb +133.8 kg | +372 lb +168.7 kg |
| 230 lb 104.3 kg | +148 lb +67.2 kg | +219 lb +99.3 kg | +303 lb +137.5 kg | +383 lb +173.7 kg |
| 240 lb 108.9 kg | +153 lb +69.4 kg | +226 lb +102.5 kg | +312 lb +141.5 kg | +394 lb +178.7 kg |
Dumbbell Step Up and Leg Press Exercises Used by This Calculator
This calculator uses a strict two-dumbbell step-up and a bilateral 45-degree sled leg press. Use strict canonical Dumbbell Step Up and Leg Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter both dumbbells combined and count both legs combined
Hold two dumbbells, enter their combined weight, and count total valid reps across both legs. Step to controlled standing without trailing-leg push, hand support, rebound, unstable weights, shortened range, or changed platform height.
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 Dumbbell Step Up result and one recent Leg Press result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Step Up — View the individual Dumbbell Step Up standards and next strength-level target.
- Leg Press (45° Sled) — View the individual Leg Press standards and next strength-level target.
- Step Up Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Walking Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Walking Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Reverse Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.