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Vertical Leg Press Strength Standards

Quick Answer Vertical Leg Press

A 180 lb male with an Intermediate-level Vertical Leg Press of 493 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 688 lbs (3.82x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Competition-Verified

How strong is your Vertical Leg Press? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Calves, Quadriceps, Glutes, Hamstrings, Hip Adductors
Equipment Vertical Leg Press Machine
Data Points 71 rows

How Strong Is Your Vertical Leg Press?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Vertical Leg Press?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 81 165 285 437 611
120 99 190 317 477 659
130 117 215 349 515 704
140 135 239 380 552 747
150 153 263 409 588 789
160 171 286 438 622 828
170 189 309 466 656 867
180 206 331 493 688 903
190 223 352 519 719 939
200 240 374 545 749 973
210 257 394 570 778 1007
220 273 415 594 806 1039
230 289 434 618 834 1070
240 305 454 641 861 1100
250 321 473 664 887 1130
260 336 491 686 912 1159
270 351 510 707 937 1186
280 366 528 728 961 1214
290 381 545 749 985 1240
300 395 562 769 1008 1266
310 410 579 789 1031 1292

How Does Age Affect Vertical Leg Press Strength?

How Vertical Leg Press standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 152 263 412 595 801
20 173 301 472 681 917
25 178 309 484 699 941
30 178 309 484 699 941
35 178 309 484 699 941
40 178 309 484 699 941
45 169 293 459 663 893
50 159 275 431 623 838
55 147 254 399 576 775
60 134 232 364 526 707
65 121 210 329 475 639
70 108 188 295 426 573
75 97 168 264 381 513
80 87 150 236 341 458
85 78 135 212 305 411
90 70 122 191 275 370

What Do Vertical Leg Press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning to hit proper depth on the Vertical Leg Press, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

Stronger than 20% of lifters. You can execute the Vertical Leg Press with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Stronger than 50% of lifters. Your Vertical Leg Press technique is solid through heavy loads. You use periodized programming, understand RPE-based autoregulation, and can grind through sticking points without form breakdown.

Advanced

Stronger than 80% of lifters. You have refined your Vertical Leg Press stance, bar position, and breathing to maximize leverage. You train with block periodization, manage fatigue across training cycles, and likely compete or train at a competitive level.

Elite

Stronger than 95% of lifters. Your Vertical Leg Press is at a regional or national competitive standard. You have years of structured peaking cycles behind you and have optimized every technical detail from walkout to lockout.

How to Progress Your Vertical Leg Press

Tier-specific training recommendations to move your Vertical Leg Press to the next level.

Beginner → Novice Building Your Foundation
  • Train the Vertical Leg Press 2x per week, focusing on hitting consistent depth every rep.
  • Use linear progression: add 5 lbs each session as long as form stays solid.
  • Record sets at RPE 6-7 to build volume without excessive fatigue.
  • Prioritize ankle and hip mobility work before each session.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a Vertical Leg Press variation (pause squats, tempo squats) for weak-point work.
  • Keep most working sets at RPE 7-8, with occasional top singles at RPE 9.
  • Start tracking your training volume (sets x reps x load) week to week.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week training blocks with planned intensity peaks and deloads.
  • Use RPE 8-9 for primary sets, RPE 7 for backoff volume.
  • Address specific sticking points with targeted accessory work.
  • Manage fatigue: total weekly sets of 12-20 for the Vertical Leg Press movement pattern.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run structured peaking cycles (8-12 weeks) leading to maximal attempts.
  • Fine-tune technique details: walkout, descent speed, breath timing.
  • Use the RPE chart to hit precise percentages during peaking blocks.
  • Consider competing to test your Vertical Leg Press under meet conditions.
View RPE-to-percentage chart →

How to Perform Vertical Leg Press

  1. Lie on your back on the vertical leg press machine, positioning your feet shoulder-width apart on the platform.
  2. Grasp the handles for support and ensure your back and head are firmly against the backrest.
  3. Unlock the safety mechanisms and slowly lower the platform towards your chest by bending your knees.
  4. Stop when your knees are at a 90-degree angle or slightly lower, ensuring your lower back remains in contact with the backrest.
  5. Press the platform back up by extending your legs, but avoid locking your knees at the top of the movement.
  6. Repeat for the desired number of repetitions, and re-engage the safety mechanisms once finished.

Tips for Vertical Leg Press

  • Keep your lower back pressed against the backrest at all times to avoid injury.
  • Control the movement, especially when lowering the platform to prevent excessive strain on your knees.
  • Avoid locking your knees at the top to maintain tension on the muscles and protect your joints.
  • Start with lighter weights to master the form before progressing to heavier loads.

Where Do These Vertical Leg Press Standards Come From?

These Vertical Leg Press standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Vertical Leg Press Good for Your Weight?

Strength standards help you objectively measure your Vertical Leg Press performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Vertical Leg Press 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Vertical Leg Press depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Vertical Leg Press within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE