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Vertical Leg Press strength standards

What is a good Vertical Leg Press?

For a 180 lb male, an Intermediate Vertical Leg Press is about 493 lb (2.74x bodyweight). Advanced starts around 688 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Vertical Leg Press Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Vertical Leg Press standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Vertical Leg Press Standards by Age

How the Vertical Leg Press standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Vertical Leg Press standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Vertical Leg Press Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 493 lbs (2.74x bodyweight) on the Vertical Leg Press is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Vertical Leg Press Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Primary Muscles Calves, Quadriceps, Glutes, Hamstrings, Hip Adductors
Equipment Vertical Leg Press Machine
  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

  • 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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Vertical Leg Press table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Vertical Leg Press itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Vertical Leg Press depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Vertical Leg Press after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Vertical Leg Press table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.