So, you’ve got your home gym all set up, and you're ready to hit those legs hard. But wait, how much weight should you be pushing on the leg press? Don’t worry, my friend, we’ve got you covered. Strap on those lifting shoes, and let’s dive in!
Ah, the leg press – the meat and potatoes of any leg day routine. But before we jump into the nitty-gritty, let’s address the elephant in the room: why can some people leg press a small car but struggle to squat a sack of potatoes?
You might have noticed that you can leg press a weight that's double or even triple what you can squat. What gives? Well, there are a few reasons for this.
First, leg pressing is performed in a seated position, which provides more stability than standing. Plus, the machine takes some of the load off your back and core, allowing you to focus solely on your quads, hamstrings, and glutes.
Secondly, the range of motion on a leg press machine is typically shorter than a squat. This means you’re not going as deep, which can make the movement feel easier.
Lastly, let’s not forget about leverage. The angle of the leg press machine puts your muscles in a more advantageous position, making it easier to move heavier weights.Now, onto the age-old question: How much should you be leg pressing? Well, that depends on several factors, including your gender and body weight.
According to strength standards, a healthy male should be able to leg press:
- Beginner - 1 x bodyweight
- Novice - 1.75 x bodyweight
- Intermediate - 2.75 x bodyweight
- Advanced - 4 x bodyweight
- Elite - 5.25 x bodyweight
For the ladies, the numbers are a bit lower:
- Beginner - 0.50 x body weight
- Novice - 1.25 x body weight
- Intermediate - 2 x body weight
- Advanced - 3.25 x body weight
- Elite - 4.50x body weight
Source: Strength Level Alright, now that you know where you should be aiming, let’s talk about how to leg press like a boss without ending up in a crumpled heap on the floor.
Warm Up Properly
Don’t skip the warm-up! Start with some light cardio to get the blood flowing, then do a few sets of bodyweight squats and lunges to activate those muscles.
Mind Your Form
Keep your feet shoulder-width apart and flat on the platform. Push through your heels as you extend your legs, and avoid locking your knees at the top of the movement.
Control the Weight
Don’t let gravity do all the work. Lower the weight under control and explode back up for maximum gains.
Progress Gradually
Rome wasn’t built in a day, and neither are killer quads. Gradually increase the weight over time to keep challenging your muscles.
Listen to Your Body
If something doesn’t feel right, stop immediately. It’s better to be safe than sorry. So, there you have it – everything you need to know about leg pressing like a pro.
Whether you’re a seasoned lifter or just starting out, use these tips to crush your leg day workouts and build strength like never before.
Remember, Rome wasn’t built in a day, and neither are killer quads. So keep pushing yourself, stay consistent, and you’ll be leg-pressing double your body weight in no time!
