When it comes to leg pressing, many people wonder how much weight they should be able to lift. Leg press is a popular exercise that is perfect for those who want to build their leg muscles, strength and endurance without putting too much stress on their joints.
But what should be considered a “good” amount of weight? How much should you be lifting to get the most out of your leg press workout? In this article, we will discuss everything that you need to know about leg pressing – including the average weight that people can lift, the benefits of leg press, and more.
The benefits of doing leg press
Before we dive into the details of how much weight you should be lifting, let’s take a look at some of the benefits of doing leg press. Here are a few reasons why you should start incorporating leg press into your workout routine:
- Increased Strength: Leg press is a great exercise for building strength in your legs. It targets several muscle groups, including your quadriceps, hamstrings and calves, which makes it a complete leg workout.
- Better Endurance: Leg press is also an excellent way to improve your leg endurance. As your legs become stronger, they will be able to perform better during activities that require a lot of walking or running.
- Reduced Risk of Injury: Unlike other exercises that put a lot of pressure on your joints, leg press is a low-impact exercise. This makes it perfect for those who have joint pain or a history of injuries.
- Improved Posture: By strengthening your legs, leg press can also help improve your posture. It can help you stand up straighter and prevent back pain.
- Increased Metabolism: Since leg press is a compound exercise that targets multiple muscle groups, it can help boost your metabolism and burn more calories.
The average weight that people can leg press
Now that you know why leg press is a great exercise to include in your workout routine, you might be wondering how much weight you should be lifting. Unfortunately, there is no one-size-fits-all answer to this question, as the amount of weight that you can lift will depend on several factors, including your age, sex, weight, and fitness level.
That being said, we can still look at the average amount of weight that people can leg press to get an idea of what is considered “good.”
The average weight for men
According to a study conducted by the American Council on Exercise (ACE), the average amount of weight that men can leg press is approximately two times their body weight. So, if you weigh 200 pounds, you should be able to leg press around 400 pounds.
It is important to note that this is just an average and that some men may be able to lift more, while others may not be able to lift as much.
The average weight for women
According to the same study conducted by ACE, the average amount of weight that women can leg press is approximately 1.5 times their body weight. So, if you weigh 150 pounds, you should be able to leg press around 225 pounds.
Again, this is just an average and some women may be able to lift more, while others may not be able to lift as much.
Factors that impact the amount of weight you can leg press
As mentioned earlier, the amount of weight that you can leg press will depend on several factors. Here are a few of the most important factors that impact your leg press strength:
- Age: As you age, your strength and endurance will naturally decline, which can affect the amount of weight you can lift.
- Sex: Men typically have more muscle mass than women, which can give them an advantage when it comes to lifting weight.
- Weight: The more you weigh, the more weight you will be able to lift.
- Fitness level: The more you exercise, the stronger your muscles will become, which can help you lift more weight.
- Technique: Using proper lifting technique is essential when it comes to lifting heavy weight. If your form is incorrect, you may not be able to lift as much weight as you should.
Tips for improving your leg press strength
If you want to improve your leg press strength, there are several things that you can do. Here are a few tips to keep in mind:
- Focus on compound exercises: Compound exercises, such as squats and lunges, can help build the muscles needed for leg press.
- Increase weight gradually: Don’t try to lift too much weight too soon. Gradually increase the amount of weight you lift over time.
- Use proper technique: Make sure your form is correct when lifting weight. If you’re not sure, consider hiring a personal trainer to help teach you proper technique.
- Rest and recover: Make sure to give your muscles plenty of time to rest and recover between workouts. This will help prevent injury and allow your muscles to grow stronger.
Leg press is an excellent exercise for building strength and endurance in your legs. While there is no set amount of weight that you should be lifting, the average amount for men is approximately two times their body weight, and for women, it is approximately 1.5 times their body weight.
Remember, the amount of weight you can lift will depend on several factors, including your age, sex, weight, and fitness level. Focus on proper technique, gradually increase the amount of weight you lift, and give your muscles plenty of time to rest and recover.
- How much weight should I start with when leg pressing?Start with a weight that you can comfortably leg press for 12 – 15 repetitions. Once you can do this with ease, gradually increase the weight.
- Is leg press better than squats?Leg press and squats are both great exercises for building leg strength. However, leg press is a low-impact exercise that puts less stress on your joints, which makes it a good option for those with joint pain or injuries.
- How often should I do leg press?How often you should do leg press will depend on your fitness goals and workout routine. However, it is generally recommended to do leg press 1 – 2 times per week.
- Can leg press help me lose weight?Since leg press is a compound exercise that targets multiple muscle groups, it can help boost your metabolism and burn more calories. However, to lose weight, you will also need to eat a healthy, balanced diet and engage in other forms of exercise.
1. American Council on Exercise. (2014). ACE Personal Trainer Manual. San Diego: American Council on Exercise.