If you’re new to the gym, figuring out the leg press machine how much weight to use is a common first step. It’s a powerful exercise, but starting with the right load is key for safety and progress.
You’ll see numbers on the weight plates, but the right choice depends on you. This guide will help you find a safe and effective starting point, learn proper form, and plan your improvements over time.
Leg Press Machine How Much Weight
There’s no single answer for everyone. The correct weight on the leg press machine depends on several personal factors. Your fitness level, training goals, and even the specific machine design all play a role.
A good starting point is a weight that allows you to perform 10 to 15 reps with perfect form, while the last 2-3 reps feel challenging. If you can do 20 reps easily, the weight is too light. If you can’t complete 8 reps with good form, it’s to heavy.
Key Factors That Determine Your Starting Weight
Before you even load a plate, consider these points. They will help you make a smart and safe first choice.
* Your Training Experience: A complete beginner needs a different approach than someone returning from a break or an experienced lifter.
* Your Strength Goals: Are you aiming for muscle growth, endurance, or pure strength? Each goal uses a different rep and weight range.
* The Machine Type: The sled-style leg press (you push at an angle) and the horizontal leg press feel different. Weight amounts are not directly comparable between them or to a barbell squat.
* Your Body Weight: This provides a rough baseline. A common recommendation is to start with a weight equivalent to 50% to 75% of your body weight for your first workout.
A Step-by-Step Guide to Find Your Weight
Follow this simple process during your first session to dial in your perfect starting weight safely.
1. Start With Just the Sled. Sit on the machine and perform 10-15 reps with no added weight. This warms up your joints and lets you practice the movement path.
2. Add a Moderate Amount. For most people, adding one 45-pound (20kg) plate per side is a reasonable next step. Perform another set of 10-15 reps.
3. Assess the Difficulty. Was that last set very easy? If so, add another plate per side. Was it extremly hard? Remove a plate.
4. Find Your “Working Weight.” Continue adjusting until you find a weight where reps 10-12 feel tough but you could still do 2-3 more with good form. That’s your starting working weight.
Proper Form is More Important Than Weight
Using too much weight with bad form is the fastest way to get injured. Never sacrifice technique for ego. Here’s how to do it right.
* Foot Placement: Place your feet shoulder-width apart on the platform. A higher placement targets more glutes and hamstrings; a lower placement emphasizes the quads.
* Back and Hips: Keep your lower back and hips firmly against the seat pad throughout the entire movement. Do not let your lower back curl or lift off the pad.
* Range of Motion: Lower the weight until your knees form at least a 90-degree angle. Don’t go so deep that your hips tuck under.
* Knee Path: Push through your heels and mid-foot, ensuring your knees track in line with your toes. Don’t let them cave inward.
* The Lockout: Extend your legs powerfully, but stop just before your knees lock completely. Keep a slight, soft bend at the top.
Setting Goals and Making Progress
Once you have a starting weight, you need a plan to get stronger. Progressive overload—gradually increasing the demand on your muscles—is the principle.
For general muscle building (hypertrophy), aim for 3-4 sets of 8-12 reps. When you can complete all sets at the top of your rep range (e.g., 12 reps on each set) with good form, it’s time to add weight.
A safe progression is to add 5-10 pounds per side the next time you perform the exercise. Then, work with that new weight until you master it.
Sample Beginner Progression Plan
This is a simple 6-week plan to follow once you’ve found your initial working weight.
* Weeks 1-2: Focus on form. Perform 3 sets of 10-12 reps with your starting weight. Consistency is the goal.
* Weeks 3-4: Aim to increase reps. Try to get 12-15 reps on your final set. If you achieve 15 reps on all sets by week 4, add weight in week 5.
* Weeks 5-6: Add a small amount of weight (5-10 lbs per side). Return to 3 sets of 10-12 reps and repeat the cycle.
Common Mistakes to Avoid
Watch out for these frequent errors that can limit your results or cause injury.
* Locking Your Knees: Fully locking out at the top transfers the load to your joints and takes tension off the muscles.
* Lower Back Rounding: If your hips lift off the pad, you’re putting dangerous stress on your spine. Reduce the weight or depth immediately.
* Using Too Much Weight: This leads to short, partial reps and bad form. It’s better to use less weight and move through a full, controlled range of motion.
* Letting Your Knees Cave In: This stresses the knee ligaments. Consciously push your knees outward during the press.
* Bouncing at the Bottom: Don’t use momentum from the bottom position. Pause briefly before pressing to maintain muscle tension.
Leg Press vs. Squat: A Quick Comparison
People often wonder how leg press weight relates to squat weight. The leg press machine supports your back, so you can generally use significant more weight than a back squat. There is no direct conversion, as they are different movements.
The squat is a compound, full-body exercise that engages your core and stabilizers. The leg press isolates the leg muscles more effectively. They are best used together in a program, not as direct substitutes.
FAQ: Your Leg Press Questions Answered
How much weight should a beginner leg press?
A beginner should start with a weight that allows for 10-15 controlled reps. A common rule is 50-75% of your body weight as a starting point, but always prioritize form over numbers.
Is the leg press weight the same as squat weight?
No. Because the machine supports your back, you will typicaly leg press much more weight than you can squat. Do not try to match your squat numbers on the leg press.
How much leg press is good for my age?
Age is less important than overall health and experience. A fit 60-year-old with training experience may press more than a sedentary 25-year-old. Always listen to your body and consult a doctor if you have concerns.
How often should I do leg press?
As a major leg exercise, 1-2 times per week is sufficient for most people, allowing at least 48 hours of recovery between heavy leg sessions.
Why do my knees hurt on the leg press?
Knee pain can stem from poor form, too much weight, incorrect foot placement, or going to deep. Check your technique, reduce the load, and consider a higher foot position. If pain persists, stop and seek advice.