The appropriate leg press weight for a woman depends on several factors, including her fitness level, experience, and overall strength. Here’s a general guide to leg press weights by category:
1. Beginners: For women who are new to strength training or the leg press machine, starting with a weight of around 40-60 kg (88-132 lbs) can be suitable. It’s essential to focus on form and gradually increase the weight as strength improves.
2. Intermediate: For those with some experience in leg training, an intermediate weight might range from 80-120 kg (176-264 lbs). At this level, you should be able to perform sets of 8-12 reps with moderate difficulty.
3. Advanced: For women who have been consistently strength training for an extended period, advanced lifters may use weights between 140-200 kg (308-440 lbs) or even more, depending on their individual strength and goals.
4. Elite Athletes: Competitive athletes or bodybuilders could press even higher weights, sometimes exceeding 200 kg (440 lbs), especially if their training focuses on lower body strength and power.
Remember, the leg press is a compound exercise that targets the quadriceps, hamstrings, and glutes, and your weight selection should allow you to complete your reps with good form. Always prioritize safety, and don’t hesitate to ask for guidance from a trainer if you’re unsure about the right weight for your level.
