Leg Press (45° Sled) vs Overhead Squat Strength Standards

Leg Press vs Overhead Squat Strength Standards

These bodyweight tables place the 45-degree leg press and overhead squat targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.

Find the closest row in the men’s or women’s table. Every target lists Leg Press / Overhead Squat, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.

Men’s Leg Press vs Overhead Squat Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Leg Press vs Overhead Squat Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Leg Press vs Overhead Squat Result Is Calculated

The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.

1. Estimate a one-rep max from each set

When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Use recent Leg Press and Overhead Squat sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.

2. Find the 45-degree leg press strength level

The 45-degree leg press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.

3. Find the overhead squat strength level

The standards use the sex-specific thresholds from the individual Overhead Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with 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.

4. Compare the two results

Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.

Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.

The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.

How Men’s Leg Press and Overhead Squat Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Overhead Squat standard minus the Leg Press standard: zero means equal, above zero means the Overhead Squat standard is higher, and below zero means the Leg Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Leg Press and Overhead Squat Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Overhead Squat standard minus the Leg Press standard: zero means equal, above zero means the Overhead Squat standard is higher, and below zero means the Leg Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Leg Press and Overhead Squat Exercises Used by This Calculator

Valid results depend on using the specified 45-degree leg press and overhead squat technique and load convention. Use strict, repeatable Leg Press and Overhead Squat tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.

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.

Use the Overhead Squat setup and load convention

Barbell is held overhead with arms fully extended in a locked-out position. Hands positioned wide enough to keep bar stable over midfoot. Bar must remain vertically stacked over midfoot throughout the rep. Lifters descend until hip crease is below the top of the knee. Torso remains upright without excessive forward lean or collapse. Elbows must remain locked; no press-out allowed. Rep counts only if lifter stands to full lockout with hips and knees extended. Bar must remain overhead at all times during the rep. Consistent depth, balance, and bar path required across all reps. Raw lifting only. Partial squats above parallel, any rep with press-out, snatch balance or heaving the bar mid-rep, dropping or re-catching the bar, machine-based squat variations, assisted squats, and equipped lifting are excluded. Estimated 1RM is calculated from the entered load and reps.

Enter one recent Leg Press result and one recent Overhead Squat result

First lift: total plates loaded on the 45-degree sled and 1–12 strict reps. Second lift: total external load and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Leg Press (45° Sled) — View the individual Leg Press standards and next strength-level target.
• Overhead Squat — View the individual Overhead Squat standards and next strength-level target.
• Axle Back Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Back Squat with Bands — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Back Squat with Chains — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Box Squats — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.