Is a 340lb leg press good for a female?
katie190177
Posts: 38 Member
After doing some research I've gotten some mixed reviews on leg press machines, I would rather do squats but I typically don't go to the gym with anyone and I would want to have a spotter. Today I leg pressed 340lbs, the max on the machine is 380lbs, I am 5ft 9.5inches and around 197-198lbs I also had my ACL reconstructed last year. I'm just trying to gauge how well I'm doing, seeing as it seems like an impressive amount of weight.
Thanks for any feedback!
Thanks for any feedback!
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Replies
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It's a good start for sure
No squat racks or power racks or pillars of power at your gym I take it?0 -
I love doing squats and as I dont' have a spotter I don't do it to the point of failure. As long as there's a squat rack I don't see it as a problem. I'd be pretty proud to leg press 340lbs!0
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V squat and inclined leg press that both use plates. That will get you beyond the limit if a machine.0
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use the smith machine to start with squats until you get your full strength up0
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Actual weight lifted on a leg press = (weight on the machine)*sin(angle of the machine)
Weight lifted on a squat = weight of the bar + weight on the bar + 80% (or so) of your body weight
So 340 lbs on the leg press would be equivalent to about 150lb (105lbs + bar) squat give or take.0 -
Unfortunately I cannot do a barbell squat. My left arm can't go back far enough. :explode:0
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I love doing squats and as I dont' have a spotter I don't do it to the point of failure. As long as there's a squat rack I don't see it as a problem. I'd be pretty proud to leg press 340lbs!
^This! Also, check and see if they have sissy bars, if that would make you feel more comfortable.0 -
use the smith machine to start with squats until you get your full strength up
Oh god no, don't use the smith machine.
Just squat weight you know you can squat without a spotter in the squat rack.0 -
I absolutely loved throwing on some big plates and pressin it out..its amazing how strong female legs are.. Ive even had men look over and their jaw drop. Mind you, i didnt press heavy ALL the time..but its so empowering
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Not being perverted but can I see your legs? Because 340lbs of leg pressing is insane and requires some muscles lol.
I can only do them on the machines since I have hip problems.0 -
That is awesome for anyone let alone a female. Just a lil safety tip though...it may be obvious to you and everyone else but maybe not-if /when you do start squating ( in my opinion, the best overall exercise) please, dont start off with 340 pounds on the bar...the weight its totally different than on a leg press machine and way much more heavy. Just my two stupid lil cents, lol. Great job!0
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Oh god no, don't use the smith machine.
Just squat weight you know you can squat without a spotter in the squat rack.
This. Squatting in a rack will give you much better results than a leg press. The press balances the weight for you and gives false confidence because it allows you to do much higher weight than you would be able to do on your own. The machine is basically doing a lot of the work for you.
Free weights will truly work all the major and stabilizer muscles, and although you won't be able to do as much weight at first, you can be confident that you are lifting every one of those pounds on your own.0 -
Great job!!!
I'm curious as well. I do a 305lb leg press, but haven't tried beyond that. As for squats, I do them on the Smith machine because my husband hogs the rack. LOL The most I have squated to date is 100lbs. That was two weeks ago. I haven't been able to do anymore squats because I hurt my knee running.0 -
Oh god no, don't use the smith machine.
Just squat weight you know you can squat without a spotter in the squat rack.
This. Squatting in a rack will give you much better results than a leg press. The press balances the weight for you and gives false confidence because it allows you to do much higher weight than you would be able to do on your own. The machine is basically doing a lot of the work for you.
Free weights will truly work all the major and stabilizer muscles, and although you won't be able to do as much weight at first, you can be confident that you are lifting every one of those pounds on your own.
agreed 0 -
use the smith machine to start with squats until you get your full strength up
Oh god no, don't use the smith machine.
Just squat weight you know you can squat without a spotter in the squat rack.
it can be argued all day how "bad" it is for you, but for starters and injured use light weight to get the motions down...though it changes when you start using free weights...its not an exercise you want to always do...
the other machine you can use is the hack or power squat, i love those0 -
After doing some research I've gotten some mixed reviews on leg press machines, I would rather do squats but I typically don't go to the gym with anyone and I would want to have a spotter. Today I leg pressed 340lbs, the max on the machine is 380lbs, I am 5ft 9.5inches and around 197-198lbs I also had my ACL reconstructed last year. I'm just trying to gauge how well I'm doing, seeing as it seems like an impressive amount of weight.
Thanks for any feedback!
http://www.livestrong.com/article/368257-the-average-weight-for-leg-press-exercises/
I would honestly say that this is very untrained numbers. Good news is it should go up very fast.0 -
I was a 250lb female (still am female hehhe) that could squat 120lb free weight.... you get better results with free weights. Any meat head can spot you, but you want to video tape yourself for form (can get free feedback at www.reddit.com/r/ .... free weights or fitness, etc. lots of fitness forums).
If you do not use great form with high weight squats, you will strain a joint and will have to take a break. My break undid seven months of hard work in 3 months
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For you experts out there... How is it that I can do 320 on the leg press, but can barely do a squat with ANY weight? It is not too heavy by any means... But my knees just kinda lock up after a certain point, and I can't get into full formation. I have tried for years... 0
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I generally do have very strong legs, and my gym is at my university. It does have squat racks but they're usually occupied by insanely jacked guys (not that I'm too intimidated). I'm not very confident in my squat seeing as I haven't really attempted a weighted squat in about 2 years which was prior to my knee surgery. I think tomorrow I might humor myself and give it a try later in the night when there's not so many people to gage how much I should start with. Also, wondering if anyone has any specific exercises to blast away inner thigh fat :grumble: that and my stomach are my only real trouble zones.0
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The question really is... Is this good for YOU... With the reconstruction I would take care to not overdo and to build slowly. If this is providing significant resistance for you, then yes, it is really good. If your joints are hurting after doing it, you may want to back down a bit. We have a leg press machine at our gym that allows you to use weights to add resistance so the limit is not bad. You said that your machine only goes to 380 so that tells me it is likely a bar-weight machine... You can expand this capacity to 760 effective pounds by doing single leg extensions. These are usually better than using both legs anyway because it prevents you from using your dominant leg more heavily than the first; in squats, (this usually is not an issue because if you use one leg more than the other, you would fall toward the weak side). In my case I do double leg extensions due to an old knee injury in one knee so the other leg provides support for that leg... but optimally, it is better to do single leg extensions. Best wishes on your continued success.0
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For you experts out there... How is it that I can do 320 on the leg press, but can barely do a squat with ANY weight? It is not too heavy by any means... But my knees just kinda lock up after a certain point, and I can't get into full formation. I have tried for years...
different supporting muscles and form0 -
For you experts out there... How is it that I can do 320 on the leg press, but can barely do a squat with ANY weight? It is not too heavy by any means... But my knees just kinda lock up after a certain point, and I can't get into full formation. I have tried for years...
different supporting muscles and form
what he said 0 -
Don't know if it's good, but I know I can do it. Good for you!0
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I'd say so. Especially with a bad injury. I am a man, and 340 is relatively easy for me, also most of my strength is in my legs so the leg press is easy. I'd also say using the free weight leg press would be better than a machine. I feel those leg press machines are hard on the knees and such when using heavier weight.0
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It's a good start for sure
No squat racks or power racks or pillars of power at your gym I take it?
Totally agree. 340 is a good accomplishment and you should be proud. It probably translates to 125-140 on a regular squat and the squat would give double the benefit. Assuming you are in a real gym and not the fitness area of an apartment, there should be a squat or power rack. Easy to find. Just look for the area where some idiot is doing his curls. Have someone show you how to set it up and the proper way to bail if you reach failure at the bottom. You won't need a spotter anymore. And honestly, spotters don't help much with heavy weight that is being held at shoulder height anyway. The rack is your real friend in that situation.0 -
It doesn't teach you the motion at all, and neither do hack squats. The restricted ROM is awful. Just start light with freeweights if you need to practice the movement.use the smith machine to start with squats until you get your full strength up
Oh god no, don't use the smith machine.
Just squat weight you know you can squat without a spotter in the squat rack.
it can be argued all day how "bad" it is for you, but for starters and injured use light weight to get the motions down...though it changes when you start using free weights...its not an exercise you want to always do...
the other machine you can use is the hack or power squat, i love those0 -
It's a good start for sure
No squat racks or power racks or pillars of power at your gym I take it?
More than a good start. Those are some darned powerful legs.0 -
that is really good, a lot of people can't push that. honestly, if you can do that, you would be pushing ME at my highest weight. that's a lot!
for me, i have leg muscles like my father. he can leg press over 800 pounds, and I've been able to leg press around 600 pounds since I was in high school.0 -
As a trainer classically trained by the US Olympic weight lifting team and certified to teach this move, I can tell you that the leg press does far less for you than a squat, it minimally engages the core and hips, thus making it a single fulcrum (just the knee joint) move and less productive.
One of the reasons a squat is so good for you is that it forces you to engage almost every stabilizing muscle in the core to keep you in the correct position while using the primary movers of the hamstrings, quads, and gluts to perform the power move. This is a multi-axis move meaning more efficient use of your time and a much more beneficial routine. The leg press eliminates most of this benefit as you're back and gluts are now stabilized not by your core, but a seat and back rest.
As to the squat itself, first, any decent squat rack should have safety bars, use them, if you do, and you have it set right, no need for a spotter, second, if you haven't squatted in 2 years, you should be focusing on form, not weight. I don't even put weight on a clients bar until they have their form perfect without me correcting them, every squat, for the whole set. This usually takes 3 to 4 sessions (and them becoming frustrated) before they get the fact that I won't let them do a bad squat with weight. Anyway, correct form means you don't need to worry about hurting yourself with the weight.
Forget about how much you can do, that's irreverent unless you're competing, this is about maximizing gains, which means having correct form before you use high (relative) weight. Remember, Squatting heavy doesn't really mean the last squat is un-doable, it means that last squat is difficult and taxing, but you should be able to complete it with correct form, once you feel form going, stop, because more than most routines, bad form squats are very dangerous.0 -
because a leg press uses leverage you don't have when you squat. You are supported behind your back/butt by the back of the machine.For you experts out there... How is it that I can do 320 on the leg press, but can barely do a squat with ANY weight? It is not too heavy by any means... But my knees just kinda lock up after a certain point, and I can't get into full formation. I have tried for years...0
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