How Much Should a Woman Leg Press According to Weight?

Two women who weigh the same can have completely different abilities on the leg press. Their genetics, fitness level, age, experience and training techniques will all be a factor. The American Council on Exercise says the best way to figure out how much you should leg press is to calculate your one-rep maximum. After you have your one-rep max, use that number to calculate a suitable leg press weight based on your goals.

  1. One-Rep Max

    • The same process to find your one-rep max for the leg press can be adjusted for any strength-training exercise. Load the leg press with more weight than you usually use to do 10 reps. Do as many reps as you can until you fail to complete a rep. If you did more than one rep, rest for five minutes and then increase the weight by 10 to 15 percent. Do another set until failure. Repeat this technique until you have a weight that allows you to complete just one rep, which will be your one-rep max.

    Build Muscle

    • You need to challenge your muscles for gains in strength.

      Calculate 80 to 90 percent of your one-rep max. If your goal is to build muscle and increase strength, this is the weight you need to press. Lifting 80 percent should allow you to complete approximately eight to 10 reps. 90 percent should allow approximately five reps. Do at least three sets and start with 80 percent of your one-rep max. Rest for one minute and increase the weight to 85 percent. On your last set, set the weight at 90 percent of your one-rep maximum.

    Build Endurance

    • Calculate 70 to 80 percent of your one-rep max. If your goal is to increase the endurance of your leg muscles, this is the weight you need to press. Lifting 70 percent should allow you to complete approximately 15 reps and 75 percent should allow 10 to 12 reps. Do at least three sets, with your first set at 70 percent, your second 75 percent and your third at 80. Rest for one minute between sets.

    Safety

    • Check with your doctor before beginning an exercise program. A warm-up is crucial before calculating one-rep max. Do two lighter sets of 20 reps. Always have a fitness professional or friend spot you when you are calculating your one-rep max, since you may need assistance with heavy weights. Do not use this technique if you have back or knee problems. Do not bend your legs more than 90 degrees during the press, and don't hold your breath, which can cause a dramatic spike in your blood pressure.