Strength standards

What’s a good leg curl?

How much should you leg curl for your weight? Put in a set and see your rank from Iron to Radiant, scored the way the Evident app scores it. The average leg curl and the standards for men and women by bodyweight are below.

I lift as
180 lb
Weight
lb
Reps
Age
Units

The weight is what the stack says. Stacks differ between machine brands, so compare machine numbers at the same gym.

Gold II

Stronger than 81% of guys

Next: Gold I at 140 lb × 5

Estimated one-rep max: 152 lb

  1. Iron
  2. Bronze
  3. Silver
  4. Gold
  5. Platinum
  6. Diamond
  7. Radiant

An estimate from strength standards for your sex, bodyweight and age. Percentages count people who don’t train. In the app every set you log counts, and your rank climbs as you do.

Leg curl standards

The one-rep max where each rank starts, by bodyweight. Iron is anything below Bronze. Did a set of 8? The calculator turns it into a one-rep max.

Men

Leg curl standards for men: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg381865309644132601737921799
130 lb59 kg3918673198451356217881223101
140 lb64 kg42197132104481446518886237108
150 lb68 kg44207534110501526919991250114
160 lb73 kg47217936116531607321095263120
170 lb77 kg492283381225516876220100276126
180 lb82 kg512387401275817680230105289132
190 lb86 kg532490411336118383240109302137
200 lb91 kg562594431386319187250114315143
210 lb95 kg582698451446619990260118327149
220 lb100 kg6027102461496820694270123340154
230 lb104 kg6228105481557021497280127352160
240 lb109 kg64291095016073221101290132364165
250 or more lb113 or more kg66301125116575228104299136376171

Women

Leg curl standards for women: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg26124420653090411185414867
130 lb59 kg27134621673192421215515269
140 lb64 kg29134822713298451285816173
150 lb68 kg301451237534103471366217078
160 lb73 kg321554257936109501436517982
170 lb77 kg331556268338114521506818886
180 lb82 kg351659278740120551577119790
190 lb86 kg361762289041125571647420694
200 lb91 kg381764299443130591707821497
210 lb95 kg3918673198451356217781223101
220 lb100 kg41196932102461406418484231105
230 lb104 kg42197233105481456619187239109
240 lb109 kg44207434109501506919790248113
250 or more lb113 or more kg45217735113511557120493256116

For ages up to 35. Past 35 the standard drops about 6% a decade; the calculator adjusts for your age. Built on Strength Level’s published standards and scaled the way the Evident app scales them.

By the numbers

What’s a good leg curl?

For a 180 lb guy, Silver starts at 87 lb, Gold at 127 lb, Platinum at 176 lb and Diamond at 230 lb for one rep. For a 140 lb woman, Silver starts at 48 lb, Gold at 71 lb, Platinum at 98 lb and Diamond at 128 lb for one rep.

Silver covers novice lifters, Gold intermediate, Platinum advanced and Diamond elite. Radiant is past elite.

  • Is a 70 leg curl good?

    For a 180 lb guy, a 70 lb leg curl for one rep is Bronze II, stronger than about 39% of guys. At 150 lb bodyweight it is Bronze I; at 210 lb it is Bronze III.

  • Is a 100 leg curl good?

    For a 180 lb guy, a 100 lb leg curl for one rep is Silver II, stronger than about 58% of guys. At 150 lb bodyweight it is Silver I; at 210 lb it is Silver III.

  • Is a 150 leg curl good?

    For a 180 lb guy, a 150 lb leg curl for one rep is Gold II, stronger than about 81% of guys. At 150 lb bodyweight it is Platinum III; at 210 lb it is Gold III.

  • Is a 40 lb leg curl good for a woman?

    For a 140 lb woman, a 40 lb leg curl for one rep is Bronze II, stronger than about 40% of women. At 120 lb bodyweight it is Bronze I; at 170 lb it is Bronze III.

  • Is a 60 lb leg curl good for a woman?

    For a 140 lb woman, a 60 lb leg curl for one rep is Silver II, stronger than about 62% of women. At 120 lb bodyweight it is Silver I; at 170 lb it is Silver III.

  • Is an 80 lb leg curl good for a woman?

    For a 140 lb woman, an 80 lb leg curl for one rep is Gold II, stronger than about 80% of women. At 120 lb bodyweight it is Gold I; at 170 lb it is Gold III.

  • Is a 40 kg leg curl good?

    For an 80 kg guy, a 40 kg leg curl for one rep is Silver III, stronger than about 52% of guys. For a 60 kg woman it is Gold I, stronger than about 85% of women.

  • Is a 60 kg leg curl good?

    For an 80 kg guy, a 60 kg leg curl for one rep is Gold III, stronger than about 75% of guys. For a 60 kg woman it is Diamond II, stronger than about 96% of women.

How the rank works

How Evident ranks your leg curl

  1. Your best set becomes a one-rep max. Weight × (1 + reps ÷ 30), the Epley formula. A set of 5 at 185 is about a 216 max. The one rep max calculator does it for any set.
  2. It’s scored against people like you. Standards for your sex and bodyweight, and your age past 35.
  3. Seven ranks, three steps each. Iron, Bronze, Silver, Gold, Platinum and Diamond have III, II and I. Radiant sits past elite.
  4. In the app it keeps moving. Every set has one weight and one rep goal: 12 reps. Beat 12 on your last, all-out set and the weight goes up next time. Rest is 1 min 30 s.

Watch your leg curl rank up.

Evident tells you what to lift every set, raises the weight when you earn it, and ranks every lift you log.

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Questions

Leg curl questions.

How much should I leg curl for my weight?

For a 180 lb guy, Silver starts at 87 lb, Gold at 127 lb, Platinum at 176 lb and Diamond at 230 lb for one rep. For a 140 lb woman, Silver starts at 48 lb, Gold at 71 lb, Platinum at 98 lb and Diamond at 128 lb for one rep. Use the calculator above for your exact bodyweight and age.

How much can the average man leg curl?

Among men who lift, the middle of the pack at 180 lb is about 149 lb for one rep: the intermediate standard in Strength Level’s data, and Gold II in Evident. Counting men who don’t train, Evident’s estimate for the middle 180 lb guy is about 90 lb.

What’s a good leg curl for a woman?

For a 140 lb woman, Silver starts at 48 lb, Gold at 71 lb, Platinum at 98 lb and Diamond at 128 lb for one rep. Among women who lift, the middle at 140 lb is about 83 lb, which is Gold II.

How does Evident rank my leg curl?

It turns your best set into a one-rep max with the Epley formula (weight × (1 + reps ÷ 30)), then compares it with standards for your sex, bodyweight and age. Seven ranks from Iron to Radiant, with three steps inside each rank below Radiant.

Where do these numbers come from?

Evident anchors every lift to Strength Level’s published standards, which are built from millions of logged lifts, then scales them for your sex, bodyweight and age the way the app does. Past 35, the bar drops about 6% a decade.

More strength standards