Plate Loaded Leg Press vs Single Leg Machine Leg Press Strength Standards
Compare your plate loaded leg press and single leg machine leg press against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, priority.
First lift: displayed machine or cable resistance and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, press the sled through the specified range and return under control without quarter reps, hands-on-knees assistance, sled-stop rebound, or per-side entry mistakes. For the second exercise, press with one working foot from controlled depth to controlled extension while the hips stay stable against the pad and the other leg does not assist. Heavier lift is not automatically the stronger one.
Plate Loaded Leg Press vs Single Leg Machine Leg Press Strength Standards by Bodyweight
These bodyweight tables place the plate loaded leg press and single leg machine leg press 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 Plate Loaded Leg Press / Single Leg Machine Leg Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Plate Loaded Leg Press vs Single Leg Machine Leg Press Standards
How to read the table: The first number is Plate Loaded Leg Press; the second is Single Leg Machine 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 | 168 / 98 lb 76.2 / 44.5 kg | 252 / 147 lb 114.3 / 66.7 kg | 356 / 207 lb 161.5 / 93.9 kg | 469 / 269 lb 212.7 / 122 kg |
| 130 lb 59 kg | 177 / 103 lb 80.3 / 46.7 kg | 266 / 155 lb 120.7 / 70.3 kg | 376 / 218 lb 170.6 / 98.9 kg | 495 / 283 lb 224.5 / 128.4 kg |
| 140 lb 63.5 kg | 186 / 109 lb 84.4 / 49.4 kg | 279 / 163 lb 126.6 / 73.9 kg | 395 / 229 lb 179.2 / 103.9 kg | 520 / 298 lb 235.9 / 135.2 kg |
| 150 lb 68 kg | 195 / 114 lb 88.5 / 51.7 kg | 292 / 171 lb 132.4 / 77.6 kg | 413 / 240 lb 187.3 / 108.9 kg | 544 / 312 lb 246.8 / 141.5 kg |
| 160 lb 72.6 kg | 203 / 119 lb 92.1 / 54 kg | 305 / 178 lb 138.3 / 80.7 kg | 432 / 251 lb 196 / 113.9 kg | 568 / 325 lb 257.6 / 147.4 kg |
| 170 lb 77.1 kg | 212 / 123 lb 96.2 / 55.8 kg | 318 / 186 lb 144.2 / 84.4 kg | 449 / 261 lb 203.7 / 118.4 kg | 591 / 339 lb 268.1 / 153.8 kg |
| 180 lb 81.6 kg | 220 / 128 lb 99.8 / 58.1 kg | 330 / 193 lb 149.7 / 87.5 kg | 467 / 271 lb 211.8 / 122.9 kg | 614 / 352 lb 278.5 / 159.7 kg |
| 190 lb 86.2 kg | 228 / 133 lb 103.4 / 60.3 kg | 342 / 200 lb 155.1 / 90.7 kg | 484 / 281 lb 219.5 / 127.5 kg | 637 / 365 lb 288.9 / 165.6 kg |
| 200 lb 90.7 kg | 236 / 138 lb 107 / 62.6 kg | 354 / 207 lb 160.6 / 93.9 kg | 501 / 291 lb 227.2 / 132 kg | 659 / 378 lb 298.9 / 171.5 kg |
| 210 lb 95.3 kg | 244 / 142 lb 110.7 / 64.4 kg | 366 / 214 lb 166 / 97.1 kg | 517 / 300 lb 234.5 / 136.1 kg | 681 / 390 lb 308.9 / 176.9 kg |
| 220 lb 99.8 kg | 251 / 147 lb 113.9 / 66.7 kg | 377 / 221 lb 171 / 100.2 kg | 534 / 310 lb 242.2 / 140.6 kg | 702 / 402 lb 318.4 / 182.3 kg |
| 230 lb 104.3 kg | 259 / 151 lb 117.5 / 68.5 kg | 388 / 227 lb 176 / 103 kg | 550 / 319 lb 249.5 / 144.7 kg | 724 / 415 lb 328.4 / 188.2 kg |
| 240 lb 108.9 kg | 266 / 155 lb 120.7 / 70.3 kg | 400 / 234 lb 181.4 / 106.1 kg | 566 / 328 lb 256.7 / 148.8 kg | 744 / 427 lb 337.5 / 193.7 kg |
| 250 lb 113.4 kg | 274 / 160 lb 124.3 / 72.6 kg | 411 / 240 lb 186.4 / 108.9 kg | 581 / 337 lb 263.5 / 152.9 kg | 765 / 438 lb 347 / 198.7 kg |
| 260 lb 117.9 kg | 281 / 164 lb 127.5 / 74.4 kg | 422 / 247 lb 191.4 / 112 kg | 597 / 346 lb 270.8 / 156.9 kg | 785 / 450 lb 356.1 / 204.1 kg |
| 270 lb 122.5 kg | 288 / 168 lb 130.6 / 76.2 kg | 432 / 253 lb 196 / 114.8 kg | 612 / 355 lb 277.6 / 161 kg | 805 / 461 lb 365.1 / 209.1 kg |
| 280 lb 127 kg | 295 / 172 lb 133.8 / 78 kg | 443 / 259 lb 200.9 / 117.5 kg | 627 / 364 lb 284.4 / 165.1 kg | 825 / 473 lb 374.2 / 214.5 kg |
| 290 lb 131.5 kg | 302 / 176 lb 137 / 79.8 kg | 453 / 265 lb 205.5 / 120.2 kg | 642 / 373 lb 291.2 / 169.2 kg | 844 / 484 lb 382.8 / 219.5 kg |
| 300 lb 136.1 kg | 309 / 180 lb 140.2 / 81.6 kg | 464 / 271 lb 210.5 / 122.9 kg | 656 / 381 lb 297.6 / 172.8 kg | 864 / 495 lb 391.9 / 224.5 kg |
Women’s Plate Loaded Leg Press vs Single Leg Machine Leg Press Standards
How to read the table: The first number is Plate Loaded Leg Press; the second is Single Leg Machine 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 | 114 / 60 lb 51.7 / 27.2 kg | 172 / 94 lb 78 / 42.6 kg | 246 / 135 lb 111.6 / 61.2 kg | 327 / 178 lb 148.3 / 80.7 kg |
| 110 lb 49.9 kg | 122 / 63 lb 55.3 / 28.6 kg | 183 / 100 lb 83 / 45.4 kg | 263 / 144 lb 119.3 / 65.3 kg | 348 / 189 lb 157.9 / 85.7 kg |
| 120 lb 54.4 kg | 129 / 67 lb 58.5 / 30.4 kg | 194 / 106 lb 88 / 48.1 kg | 278 / 153 lb 126.1 / 69.4 kg | 369 / 201 lb 167.4 / 91.2 kg |
| 130 lb 59 kg | 136 / 71 lb 61.7 / 32.2 kg | 205 / 112 lb 93 / 50.8 kg | 294 / 161 lb 133.4 / 73 kg | 389 / 212 lb 176.4 / 96.2 kg |
| 140 lb 63.5 kg | 143 / 74 lb 64.9 / 33.6 kg | 215 / 117 lb 97.5 / 53.1 kg | 308 / 169 lb 139.7 / 76.7 kg | 409 / 223 lb 185.5 / 101.2 kg |
| 150 lb 68 kg | 150 / 78 lb 68 / 35.4 kg | 225 / 123 lb 102.1 / 55.8 kg | 323 / 177 lb 146.5 / 80.3 kg | 428 / 233 lb 194.1 / 105.7 kg |
| 160 lb 72.6 kg | 157 / 81 lb 71.2 / 36.7 kg | 235 / 128 lb 106.6 / 58.1 kg | 337 / 185 lb 152.9 / 83.9 kg | 447 / 243 lb 202.8 / 110.2 kg |
| 170 lb 77.1 kg | 163 / 85 lb 73.9 / 38.6 kg | 245 / 134 lb 111.1 / 60.8 kg | 351 / 192 lb 159.2 / 87.1 kg | 465 / 253 lb 210.9 / 114.8 kg |
| 180 lb 81.6 kg | 169 / 88 lb 76.7 / 39.9 kg | 254 / 139 lb 115.2 / 63 kg | 365 / 200 lb 165.6 / 90.7 kg | 483 / 263 lb 219.1 / 119.3 kg |
| 190 lb 86.2 kg | 176 / 91 lb 79.8 / 41.3 kg | 263 / 144 lb 119.3 / 65.3 kg | 378 / 207 lb 171.5 / 93.9 kg | 501 / 273 lb 227.2 / 123.8 kg |
| 200 lb 90.7 kg | 182 / 94 lb 82.6 / 42.6 kg | 273 / 149 lb 123.8 / 67.6 kg | 391 / 214 lb 177.4 / 97.1 kg | 518 / 282 lb 235 / 127.9 kg |
| 210 lb 95.3 kg | 188 / 98 lb 85.3 / 44.5 kg | 282 / 154 lb 127.9 / 69.9 kg | 404 / 222 lb 183.3 / 100.7 kg | 536 / 292 lb 243.1 / 132.4 kg |
| 220 lb 99.8 kg | 194 / 101 lb 88 / 45.8 kg | 290 / 159 lb 131.5 / 72.1 kg | 417 / 228 lb 189.1 / 103.4 kg | 552 / 301 lb 250.4 / 136.5 kg |
| 230 lb 104.3 kg | 199 / 104 lb 90.3 / 47.2 kg | 299 / 164 lb 135.6 / 74.4 kg | 429 / 235 lb 194.6 / 106.6 kg | 569 / 310 lb 258.1 / 140.6 kg |
| 240 lb 108.9 kg | 205 / 107 lb 93 / 48.5 kg | 308 / 168 lb 139.7 / 76.2 kg | 442 / 242 lb 200.5 / 109.8 kg | 585 / 319 lb 265.4 / 144.7 kg |
How Your Plate Loaded Leg Press vs Single Leg Machine Leg Press Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
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 Plate Loaded Leg Press vs Single Leg Machine Leg Press 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 plate loaded leg press strength level
The plate loaded 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 single leg machine leg press strength level
The standards use the sex-specific thresholds from the individual Single Leg Machine Leg Press 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.
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
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
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.
| 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 leg press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the single leg machine leg press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
How Men’s Plate Loaded Leg Press and Single Leg Machine 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 single leg machine leg press standard is higher; below zero means the plate loaded leg 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.
Across 120–300 lb bodyweight, the Elite gap changes from 90.7 to 167.4 kg.
How to read the table: Every number is the single leg machine leg press standard minus the plate loaded leg press standard. A plus sign means the single leg machine leg press standard is higher. A minus sign means the plate loaded leg press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −70 lb −31.7 kg | −105 lb −47.6 kg | −149 lb −67.6 kg | −200 lb −90.7 kg |
| 130 lb 59 kg | −74 lb −33.6 kg | −111 lb −50.4 kg | −158 lb −71.7 kg | −212 lb −96.1 kg |
| 140 lb 63.5 kg | −77 lb −35 kg | −116 lb −52.7 kg | −166 lb −75.3 kg | −222 lb −100.7 kg |
| 150 lb 68 kg | −81 lb −36.8 kg | −121 lb −54.8 kg | −173 lb −78.4 kg | −232 lb −105.3 kg |
| 160 lb 72.6 kg | −84 lb −38.1 kg | −127 lb −57.6 kg | −181 lb −82.1 kg | −243 lb −110.2 kg |
| 170 lb 77.1 kg | −89 lb −40.4 kg | −132 lb −59.8 kg | −188 lb −85.3 kg | −252 lb −114.3 kg |
| 180 lb 81.6 kg | −92 lb −41.7 kg | −137 lb −62.2 kg | −196 lb −88.9 kg | −262 lb −118.8 kg |
| 190 lb 86.2 kg | −95 lb −43.1 kg | −142 lb −64.4 kg | −203 lb −92 kg | −272 lb −123.3 kg |
| 200 lb 90.7 kg | −98 lb −44.4 kg | −147 lb −66.7 kg | −210 lb −95.2 kg | −281 lb −127.4 kg |
| 210 lb 95.3 kg | −102 lb −46.3 kg | −152 lb −68.9 kg | −217 lb −98.4 kg | −291 lb −132 kg |
| 220 lb 99.8 kg | −104 lb −47.2 kg | −156 lb −70.8 kg | −224 lb −101.6 kg | −300 lb −136.1 kg |
| 230 lb 104.3 kg | −108 lb −49 kg | −161 lb −73 kg | −231 lb −104.8 kg | −309 lb −140.2 kg |
| 240 lb 108.9 kg | −111 lb −50.4 kg | −166 lb −75.3 kg | −238 lb −107.9 kg | −317 lb −143.8 kg |
| 250 lb 113.4 kg | −114 lb −51.7 kg | −171 lb −77.5 kg | −244 lb −110.6 kg | −327 lb −148.3 kg |
| 260 lb 117.9 kg | −117 lb −53.1 kg | −175 lb −79.4 kg | −251 lb −113.9 kg | −335 lb −152 kg |
| 270 lb 122.5 kg | −120 lb −54.4 kg | −179 lb −81.2 kg | −257 lb −116.6 kg | −344 lb −156 kg |
| 280 lb 127 kg | −123 lb −55.8 kg | −184 lb −83.4 kg | −263 lb −119.3 kg | −352 lb −159.7 kg |
| 290 lb 131.5 kg | −126 lb −57.2 kg | −188 lb −85.3 kg | −269 lb −122 kg | −360 lb −163.3 kg |
| 300 lb 136.1 kg | −129 lb −58.6 kg | −193 lb −87.6 kg | −275 lb −124.8 kg | −369 lb −167.4 kg |
How Women’s Plate Loaded Leg Press and Single Leg Machine Leg Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Plate Loaded Leg Press for Novice, Intermediate, Advanced, and Elite throughout the table.
67.6 → 120.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the single leg machine leg press standard minus the plate loaded leg press standard. A plus sign means the single leg machine leg press standard is higher. A minus sign means the plate loaded leg press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −54 lb −24.5 kg | −78 lb −35.4 kg | −111 lb −50.4 kg | −149 lb −67.6 kg |
| 110 lb 49.9 kg | −59 lb −26.7 kg | −83 lb −37.6 kg | −119 lb −54 kg | −159 lb −72.2 kg |
| 120 lb 54.4 kg | −62 lb −28.1 kg | −88 lb −39.9 kg | −125 lb −56.7 kg | −168 lb −76.2 kg |
| 130 lb 59 kg | −65 lb −29.5 kg | −93 lb −42.2 kg | −133 lb −60.4 kg | −177 lb −80.2 kg |
| 140 lb 63.5 kg | −69 lb −31.3 kg | −98 lb −44.4 kg | −139 lb −63 kg | −186 lb −84.3 kg |
| 150 lb 68 kg | −72 lb −32.6 kg | −102 lb −46.3 kg | −146 lb −66.2 kg | −195 lb −88.4 kg |
| 160 lb 72.6 kg | −76 lb −34.5 kg | −107 lb −48.5 kg | −152 lb −69 kg | −204 lb −92.6 kg |
| 170 lb 77.1 kg | −78 lb −35.3 kg | −111 lb −50.3 kg | −159 lb −72.1 kg | −212 lb −96.1 kg |
| 180 lb 81.6 kg | −81 lb −36.8 kg | −115 lb −52.2 kg | −165 lb −74.9 kg | −220 lb −99.8 kg |
| 190 lb 86.2 kg | −85 lb −38.5 kg | −119 lb −54 kg | −171 lb −77.6 kg | −228 lb −103.4 kg |
| 200 lb 90.7 kg | −88 lb −40 kg | −124 lb −56.2 kg | −177 lb −80.3 kg | −236 lb −107.1 kg |
| 210 lb 95.3 kg | −90 lb −40.8 kg | −128 lb −58 kg | −182 lb −82.6 kg | −244 lb −110.7 kg |
| 220 lb 99.8 kg | −93 lb −42.2 kg | −131 lb −59.4 kg | −189 lb −85.7 kg | −251 lb −113.9 kg |
| 230 lb 104.3 kg | −95 lb −43.1 kg | −135 lb −61.2 kg | −194 lb −88 kg | −259 lb −117.5 kg |
| 240 lb 108.9 kg | −98 lb −44.5 kg | −140 lb −63.5 kg | −200 lb −90.7 kg | −266 lb −120.7 kg |
Plate Loaded Leg Press and Single Leg Machine Leg Press Exercises Used by This Calculator
For a useful comparison, perform a strict plate loaded leg press and a strict single leg machine leg press using the setup and load rules below. Use strict, repeatable Plate Loaded Leg Press and Single Leg Machine Leg Press tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use the Plate Loaded Leg Press setup and load convention
The total loaded resistance on the leg press sled or carriage. Valid Plate Loaded Leg Press reps. Press the sled through the approved range and return under control without quarter reps, hands-on-knees assistance, sled-stop rebound, or per-side entry mistakes. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Single Leg Machine Leg Press setup and load convention
The displayed, selected, or loaded machine resistance used for one working leg at a time. Total reps across both legs combined. Press with one working foot from controlled depth to controlled extension while the hips stay stable against the pad and the other leg does not assist. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Plate Loaded Leg Press result and one recent Single Leg Machine Leg Press result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Plate Loaded Leg Press — View the individual Plate Loaded Leg Press standards and next strength-level target.
- Single Leg Machine Leg Press — View the individual Single Leg Machine Leg Press standards and next strength-level target.
- Leg Press (45° Sled) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Back Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Hack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Paused Front Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.