Seated Calf Raise vs Single-Leg Seated Calf Raise Strength Standards
Compare your seated calf raise and single leg seated calf raise against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and 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, use a seated calf raise machine with the pad or lever across the lower thighs. For the second exercise, raise one working heel from a controlled lowered position to a clear seated calf-raise top, then return under control without hip lift, knee extension, hand assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Seated Calf Raise vs Single Leg Seated Calf Raise Strength Standards by Bodyweight
The paired standards below show what the seated calf raise and single leg seated calf raise each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Seated Calf Raise / Single Leg Seated Calf Raise in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Seated Calf Raise vs Single Leg Seated Calf Raise Standards
How to read the table: The first number is Seated Calf Raise; the second is Single Leg Seated Calf Raise. 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 / 48 lb 34.9 / 21.8 kg | 119 / 73 lb 54 / 33.1 kg | 168 / 106 lb 76.2 / 48.1 kg | 217 / 143 lb 98.4 / 64.9 kg |
| 130 lb 59 kg | 82 / 50 lb 37.2 / 22.7 kg | 126 / 77 lb 57.2 / 34.9 kg | 177 / 112 lb 80.3 / 50.8 kg | 229 / 151 lb 103.9 / 68.5 kg |
| 140 lb 63.5 kg | 86 / 53 lb 39 / 24 kg | 132 / 81 lb 59.9 / 36.7 kg | 186 / 117 lb 84.4 / 53.1 kg | 241 / 158 lb 109.3 / 71.7 kg |
| 150 lb 68 kg | 90 / 56 lb 40.8 / 25.4 kg | 138 / 85 lb 62.6 / 38.6 kg | 195 / 123 lb 88.5 / 55.8 kg | 252 / 166 lb 114.3 / 75.3 kg |
| 160 lb 72.6 kg | 94 / 58 lb 42.6 / 26.3 kg | 144 / 88 lb 65.3 / 39.9 kg | 203 / 128 lb 92.1 / 58.1 kg | 263 / 173 lb 119.3 / 78.5 kg |
| 170 lb 77.1 kg | 97 / 60 lb 44 / 27.2 kg | 150 / 92 lb 68 / 41.7 kg | 212 / 134 lb 96.2 / 60.8 kg | 274 / 180 lb 124.3 / 81.6 kg |
| 180 lb 81.6 kg | 101 / 63 lb 45.8 / 28.6 kg | 156 / 95 lb 70.8 / 43.1 kg | 220 / 139 lb 99.8 / 63 kg | 285 / 187 lb 129.3 / 84.8 kg |
| 190 lb 86.2 kg | 105 / 65 lb 47.6 / 29.5 kg | 162 / 99 lb 73.5 / 44.9 kg | 228 / 144 lb 103.4 / 65.3 kg | 295 / 194 lb 133.8 / 88 kg |
| 200 lb 90.7 kg | 109 / 67 lb 49.4 / 30.4 kg | 168 / 102 lb 76.2 / 46.3 kg | 236 / 149 lb 107 / 67.6 kg | 305 / 201 lb 138.3 / 91.2 kg |
| 210 lb 95.3 kg | 112 / 69 lb 50.8 / 31.3 kg | 173 / 106 lb 78.5 / 48.1 kg | 244 / 154 lb 110.7 / 69.9 kg | 315 / 207 lb 142.9 / 93.9 kg |
| 220 lb 99.8 kg | 116 / 72 lb 52.6 / 32.7 kg | 179 / 109 lb 81.2 / 49.4 kg | 251 / 159 lb 113.9 / 72.1 kg | 325 / 214 lb 147.4 / 97.1 kg |
| 230 lb 104.3 kg | 119 / 74 lb 54 / 33.6 kg | 184 / 112 lb 83.5 / 50.8 kg | 259 / 164 lb 117.5 / 74.4 kg | 335 / 220 lb 152 / 99.8 kg |
| 240 lb 108.9 kg | 123 / 76 lb 55.8 / 34.5 kg | 189 / 116 lb 85.7 / 52.6 kg | 266 / 168 lb 120.7 / 76.2 kg | 345 / 227 lb 156.5 / 103 kg |
| 250 lb 113.4 kg | 126 / 78 lb 57.2 / 35.4 kg | 195 / 119 lb 88.5 / 54 kg | 274 / 173 lb 124.3 / 78.5 kg | 354 / 233 lb 160.6 / 105.7 kg |
| 260 lb 117.9 kg | 129 / 80 lb 58.5 / 36.3 kg | 200 / 122 lb 90.7 / 55.3 kg | 281 / 177 lb 127.5 / 80.3 kg | 364 / 239 lb 165.1 / 108.4 kg |
| 270 lb 122.5 kg | 133 / 82 lb 60.3 / 37.2 kg | 205 / 125 lb 93 / 56.7 kg | 288 / 182 lb 130.6 / 82.6 kg | 373 / 245 lb 169.2 / 111.1 kg |
| 280 lb 127 kg | 136 / 84 lb 61.7 / 38.1 kg | 210 / 128 lb 95.3 / 58.1 kg | 295 / 186 lb 133.8 / 84.4 kg | 382 / 251 lb 173.3 / 113.9 kg |
| 290 lb 131.5 kg | 139 / 86 lb 63 / 39 kg | 215 / 131 lb 97.5 / 59.4 kg | 302 / 191 lb 137 / 86.6 kg | 391 / 257 lb 177.4 / 116.6 kg |
| 300 lb 136.1 kg | 142 / 88 lb 64.4 / 39.9 kg | 220 / 134 lb 99.8 / 60.8 kg | 309 / 195 lb 140.2 / 88.5 kg | 400 / 263 lb 181.4 / 119.3 kg |
Women’s Seated Calf Raise vs Single Leg Seated Calf Raise Standards
How to read the table: The first number is Seated Calf Raise; the second is Single Leg Seated Calf Raise. 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 | 48 / 29 lb 21.8 / 13.2 kg | 75 / 46 lb 34 / 20.9 kg | 105 / 69 lb 47.6 / 31.3 kg | 137 / 94 lb 62.1 / 42.6 kg |
| 110 lb 49.9 kg | 51 / 31 lb 23.1 / 14.1 kg | 80 / 49 lb 36.3 / 22.2 kg | 112 / 73 lb 50.8 / 33.1 kg | 146 / 100 lb 66.2 / 45.4 kg |
| 120 lb 54.4 kg | 54 / 33 lb 24.5 / 15 kg | 84 / 52 lb 38.1 / 23.6 kg | 119 / 78 lb 54 / 35.4 kg | 155 / 106 lb 70.3 / 48.1 kg |
| 130 lb 59 kg | 57 / 35 lb 25.9 / 15.9 kg | 89 / 55 lb 40.4 / 24.9 kg | 125 / 82 lb 56.7 / 37.2 kg | 164 / 112 lb 74.4 / 50.8 kg |
| 140 lb 63.5 kg | 60 / 36 lb 27.2 / 16.3 kg | 94 / 57 lb 42.6 / 25.9 kg | 132 / 86 lb 59.9 / 39 kg | 172 / 117 lb 78 / 53.1 kg |
| 150 lb 68 kg | 63 / 38 lb 28.6 / 17.2 kg | 98 / 60 lb 44.5 / 27.2 kg | 138 / 90 lb 62.6 / 40.8 kg | 180 / 123 lb 81.6 / 55.8 kg |
| 160 lb 72.6 kg | 66 / 40 lb 29.9 / 18.1 kg | 102 / 63 lb 46.3 / 28.6 kg | 144 / 94 lb 65.3 / 42.6 kg | 188 / 128 lb 85.3 / 58.1 kg |
| 170 lb 77.1 kg | 68 / 41 lb 30.8 / 18.6 kg | 107 / 65 lb 48.5 / 29.5 kg | 150 / 98 lb 68 / 44.5 kg | 196 / 134 lb 88.9 / 60.8 kg |
| 180 lb 81.6 kg | 71 / 43 lb 32.2 / 19.5 kg | 111 / 68 lb 50.3 / 30.8 kg | 156 / 102 lb 70.8 / 46.3 kg | 203 / 139 lb 92.1 / 63 kg |
| 190 lb 86.2 kg | 74 / 44 lb 33.6 / 20 kg | 115 / 70 lb 52.2 / 31.8 kg | 162 / 105 lb 73.5 / 47.6 kg | 211 / 144 lb 95.7 / 65.3 kg |
| 200 lb 90.7 kg | 76 / 46 lb 34.5 / 20.9 kg | 119 / 73 lb 54 / 33.1 kg | 167 / 109 lb 75.7 / 49.4 kg | 218 / 149 lb 98.9 / 67.6 kg |
| 210 lb 95.3 kg | 79 / 48 lb 35.8 / 21.8 kg | 123 / 75 lb 55.8 / 34 kg | 173 / 113 lb 78.5 / 51.3 kg | 225 / 154 lb 102.1 / 69.9 kg |
| 220 lb 99.8 kg | 81 / 49 lb 36.7 / 22.2 kg | 127 / 77 lb 57.6 / 34.9 kg | 178 / 116 lb 80.7 / 52.6 kg | 232 / 159 lb 105.2 / 72.1 kg |
| 230 lb 104.3 kg | 84 / 51 lb 38.1 / 23.1 kg | 130 / 80 lb 59 / 36.3 kg | 184 / 120 lb 83.5 / 54.4 kg | 239 / 164 lb 108.4 / 74.4 kg |
| 240 lb 108.9 kg | 86 / 52 lb 39 / 23.6 kg | 134 / 82 lb 60.8 / 37.2 kg | 189 / 123 lb 85.7 / 55.8 kg | 246 / 168 lb 111.6 / 76.2 kg |
How Your Seated Calf Raise vs Single Leg Seated Calf Raise Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Seated Calf Raise vs Single Leg Seated Calf Raise comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the seated calf raise strength level
The standards use the sex-specific thresholds from the individual Seated Calf Raise 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.
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 seated calf raise strength level
The standards use the sex-specific thresholds from the individual Single Leg Seated Calf Raise 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
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.
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.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the seated calf raise | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the single leg seated calf raise | 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 Seated Calf Raise and Single Leg Seated Calf Raise 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 seated calf raise standard is higher; below zero means the seated calf raise 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.
33.5 → 62.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the single leg seated calf raise standard minus the seated calf raise standard. A plus sign means the single leg seated calf raise standard is higher. A minus sign means the seated calf raise standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −29 lb −13.1 kg | −46 lb −20.9 kg | −62 lb −28.1 kg | −74 lb −33.5 kg |
| 130 lb 59 kg | −32 lb −14.5 kg | −49 lb −22.3 kg | −65 lb −29.5 kg | −78 lb −35.4 kg |
| 140 lb 63.5 kg | −33 lb −15 kg | −51 lb −23.2 kg | −69 lb −31.3 kg | −83 lb −37.6 kg |
| 150 lb 68 kg | −34 lb −15.4 kg | −53 lb −24 kg | −72 lb −32.7 kg | −86 lb −39 kg |
| 160 lb 72.6 kg | −36 lb −16.3 kg | −56 lb −25.4 kg | −75 lb −34 kg | −90 lb −40.8 kg |
| 170 lb 77.1 kg | −37 lb −16.8 kg | −58 lb −26.3 kg | −78 lb −35.4 kg | −94 lb −42.7 kg |
| 180 lb 81.6 kg | −38 lb −17.2 kg | −61 lb −27.7 kg | −81 lb −36.8 kg | −98 lb −44.5 kg |
| 190 lb 86.2 kg | −40 lb −18.1 kg | −63 lb −28.6 kg | −84 lb −38.1 kg | −101 lb −45.8 kg |
| 200 lb 90.7 kg | −42 lb −19 kg | −66 lb −29.9 kg | −87 lb −39.4 kg | −104 lb −47.1 kg |
| 210 lb 95.3 kg | −43 lb −19.5 kg | −67 lb −30.4 kg | −90 lb −40.8 kg | −108 lb −49 kg |
| 220 lb 99.8 kg | −44 lb −19.9 kg | −70 lb −31.8 kg | −92 lb −41.8 kg | −111 lb −50.3 kg |
| 230 lb 104.3 kg | −45 lb −20.4 kg | −72 lb −32.7 kg | −95 lb −43.1 kg | −115 lb −52.2 kg |
| 240 lb 108.9 kg | −47 lb −21.3 kg | −73 lb −33.1 kg | −98 lb −44.5 kg | −118 lb −53.5 kg |
| 250 lb 113.4 kg | −48 lb −21.8 kg | −76 lb −34.5 kg | −101 lb −45.8 kg | −121 lb −54.9 kg |
| 260 lb 117.9 kg | −49 lb −22.2 kg | −78 lb −35.4 kg | −104 lb −47.2 kg | −125 lb −56.7 kg |
| 270 lb 122.5 kg | −51 lb −23.1 kg | −80 lb −36.3 kg | −106 lb −48 kg | −128 lb −58.1 kg |
| 280 lb 127 kg | −52 lb −23.6 kg | −82 lb −37.2 kg | −109 lb −49.4 kg | −131 lb −59.4 kg |
| 290 lb 131.5 kg | −53 lb −24 kg | −84 lb −38.1 kg | −111 lb −50.4 kg | −134 lb −60.8 kg |
| 300 lb 136.1 kg | −54 lb −24.5 kg | −86 lb −39 kg | −114 lb −51.7 kg | −137 lb −62.1 kg |
How Women’s Seated Calf Raise and Single Leg Seated Calf Raise Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Seated Calf Raise for Novice, Intermediate, Advanced, and Elite throughout the table.
19.5 → 35.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the single leg seated calf raise standard minus the seated calf raise standard. A plus sign means the single leg seated calf raise standard is higher. A minus sign means the seated calf raise standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −19 lb −8.6 kg | −29 lb −13.1 kg | −36 lb −16.3 kg | −43 lb −19.5 kg |
| 110 lb 49.9 kg | −20 lb −9 kg | −31 lb −14.1 kg | −39 lb −17.7 kg | −46 lb −20.8 kg |
| 120 lb 54.4 kg | −21 lb −9.5 kg | −32 lb −14.5 kg | −41 lb −18.6 kg | −49 lb −22.2 kg |
| 130 lb 59 kg | −22 lb −10 kg | −34 lb −15.5 kg | −43 lb −19.5 kg | −52 lb −23.6 kg |
| 140 lb 63.5 kg | −24 lb −10.9 kg | −37 lb −16.7 kg | −46 lb −20.9 kg | −55 lb −24.9 kg |
| 150 lb 68 kg | −25 lb −11.4 kg | −38 lb −17.3 kg | −48 lb −21.8 kg | −57 lb −25.8 kg |
| 160 lb 72.6 kg | −26 lb −11.8 kg | −39 lb −17.7 kg | −50 lb −22.7 kg | −60 lb −27.2 kg |
| 170 lb 77.1 kg | −27 lb −12.2 kg | −42 lb −19 kg | −52 lb −23.5 kg | −62 lb −28.1 kg |
| 180 lb 81.6 kg | −28 lb −12.7 kg | −43 lb −19.5 kg | −54 lb −24.5 kg | −64 lb −29.1 kg |
| 190 lb 86.2 kg | −30 lb −13.6 kg | −45 lb −20.4 kg | −57 lb −25.9 kg | −67 lb −30.4 kg |
| 200 lb 90.7 kg | −30 lb −13.6 kg | −46 lb −20.9 kg | −58 lb −26.3 kg | −69 lb −31.3 kg |
| 210 lb 95.3 kg | −31 lb −14 kg | −48 lb −21.8 kg | −60 lb −27.2 kg | −71 lb −32.2 kg |
| 220 lb 99.8 kg | −32 lb −14.5 kg | −50 lb −22.7 kg | −62 lb −28.1 kg | −73 lb −33.1 kg |
| 230 lb 104.3 kg | −33 lb −15 kg | −50 lb −22.7 kg | −64 lb −29.1 kg | −75 lb −34 kg |
| 240 lb 108.9 kg | −34 lb −15.4 kg | −52 lb −23.6 kg | −66 lb −29.9 kg | −78 lb −35.4 kg |
Seated Calf Raise and Single Leg Seated Calf Raise Exercises Used by This Calculator
Valid results depend on using the specified seated calf raise and single leg seated calf raise technique and load convention. Use strict, repeatable Seated Calf Raise and Single Leg Seated Calf Raise 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 Seated Calf Raise setup and load convention
Total external seated-calf-raise machine load is used. Do not add bodyweight to the entered load. For plate-loaded machines, enter total plate load, not per-side load. For selectorized machines, enter the selected stack value. Machine leverage varies, so this is a practical gym-load standard. Use a seated calf raise machine with the pad or lever across the lower thighs. Forefeet stay planted on the platform. Hips stay down and torso stays seated. Knees stay bent throughout the set. Clear heel rise required. Controlled top position required. Controlled lowering required. No partial pulses or top-only reps. No knee extension, hip lift, seat bounce, or thigh-pad bounce. No hand assistance or machine-stop rebound. No standing, leg-press, Smith-machine, donkey, single-leg, or bodyweight substitutions.
Use the Single Leg Seated Calf Raise setup and load convention
The total selected or loaded seated calf raise machine resistance used for one working leg at a time. Total reps across both legs combined. Raise one working heel from a controlled lowered position to a clear seated calf-raise top, then return under control without hip lift, knee extension, hand assistance, or machine bounce. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Seated Calf Raise result and one recent Single Leg Seated Calf Raise result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Seated Calf Raise — View the individual Seated Calf Raise standards and next strength-level target.
- Single Leg Seated Calf Raise — View the individual Single Leg Seated Calf Raise standards and next strength-level target.
- Barbell Calf Raises — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Leg Press (45° Sled) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Shrugs — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Hack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.