Leg Press (45° Sled) vs Weighted Step-Up Strength Standards

Leg Press vs Weighted Step Ups Strength Standards

Use these tables to compare the estimated one-rep max required for the 45-degree leg press and weighted step-up to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.

Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Leg Press / Weighted Step-Up, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Leg Press vs Weighted Step-Up 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 Weighted Step-Up 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 Weighted Step Ups Result Is Calculated

The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.

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)

For the most useful Leg Press vs Weighted Step Ups comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.

2. Find the 45-degree leg press strength level

For 45-degree leg press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

3. Find the weighted step-up strength level

The weighted step-up 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.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

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.

The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these standards.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Leg Press and Weighted Step Ups Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Step-Up standard minus the Leg Press standard: zero means equal, above zero means the Weighted Step-Up 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 Weighted Step Ups Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Step-Up standard minus the Leg Press standard: zero means equal, above zero means the Weighted Step-Up 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 Weighted Step Ups Exercises Used by This Calculator

Valid results depend on using the specified 45-degree leg press and weighted step-up technique and load convention. Use strict, repeatable Leg Press and Weighted Step Ups 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.

Enter total external load and count both legs combined

Use one fixed box, drive through the working leg to full standing, and descend under control. Enter total external load and total valid reps across both legs. Do not count push-off, bouncing, jumping, assistance, partial range, reduced-height, machine, or Smith reps.

Enter one recent Leg Press result and one recent Weighted Step Ups 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.
• Weighted Step-Up — View the individual Weighted Step-Up 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.