Strength standards

What’s a good leg extension?

How much should you leg extension 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 extension 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 80% of guys

Next: Gold I at 205 lb × 5

Estimated one-rep max: 222 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 extension 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 extension standards for men: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg582698451436519689257117322146
130 lb59 kg5927101461476720292264120331150
140 lb64 kg6329107491567121497280127351159
150 lb68 kg66301135216575226103296135371168
160 lb73 kg70321195417379238108312142390177
170 lb77 kg73341255718283250114327149410186
180 lb82 kg77351316019087262119342156429195
190 lb86 kg80371376219990273124357162448203
200 lb91 kg83381426520794284129372169467212
210 lb95 kg87401486721598296134387176485220
220 lb100 kg904115470223102307140402183504229
230 lb104 kg934315972231105318145416189522237
240 lb109 kg974416575239109329150431196540245
250 or more lb113 or more kg1004517077247112340154445202557253

Women

Leg extension standards for women: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg3918673197441346117580219100
130 lb59 kg40196932100461376318082225102
140 lb64 kg43207333106481466619187239109
150 lb68 kg45217735112511547020192252115
160 lb73 kg48228137118541627421296266121
170 lb77 kg502385391245617077223101279127
180 lb82 kg522489411305917881233106292133
190 lb86 kg552593431356218685243111305138
200 lb91 kg572697441416419488253115317144
210 lb95 kg5927101461476720192263120330150
220 lb100 kg6128105481526920995273124343156
230 lb104 kg6429108491587221698283129355161
240 lb109 kg66301125116374224102293133367167
250 or more lb113 or more kg68311165316877231105303138379172

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 extension?

For a 180 lb guy, Silver starts at 131 lb, Gold at 190 lb, Platinum at 262 lb and Diamond at 342 lb for one rep. For a 140 lb woman, Silver starts at 73 lb, Gold at 106 lb, Platinum at 146 lb and Diamond at 191 lb for one rep.

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

  • Is a 100 leg extension good?

    For a 180 lb guy, a 100 lb leg extension for one rep is Bronze II, stronger than about 36% of guys. At 150 lb bodyweight it is Bronze I; at 210 lb it is Bronze III.

  • Is a 150 leg extension good?

    For a 180 lb guy, a 150 lb leg extension 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 200 leg extension good?

    For a 180 lb guy, a 200 lb leg extension for one rep is Gold III, stronger than about 75% of guys. At 150 lb bodyweight it is Gold I; at 210 lb it is Silver I.

  • Is a 50 lb leg extension good for a woman?

    For a 140 lb woman, a 50 lb leg extension for one rep is Bronze III, stronger than about 32% of women. At 120 lb bodyweight it is Bronze II; at 170 lb it is Bronze III.

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

    For a 140 lb woman, an 80 lb leg extension for one rep is Silver II, stronger than about 56% of women. At 120 lb bodyweight it is Silver II; at 170 lb it is Bronze I.

  • Is a 100 lb leg extension good for a woman?

    For a 140 lb woman, a 100 lb leg extension for one rep is Silver I, stronger than about 68% of women. At 120 lb bodyweight it is Gold III; at 170 lb it is Silver II.

  • Is a 60 kg leg extension good?

    For an 80 kg guy, a 60 kg leg extension 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 an 80 kg leg extension good?

    For an 80 kg guy, an 80 kg leg extension for one rep is Silver I, stronger than about 68% of guys. For a 60 kg woman it is Diamond III, stronger than about 94% of women.

  • Is a 100 kg leg extension good?

    For an 80 kg guy, a 100 kg leg extension for one rep is Gold II, stronger than about 81% of guys. For a 60 kg woman it is Radiant, stronger than about 98% of women.

How the rank works

How Evident ranks your leg extension

  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 extension 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 extension questions.

How much should I leg extension for my weight?

For a 180 lb guy, Silver starts at 131 lb, Gold at 190 lb, Platinum at 262 lb and Diamond at 342 lb for one rep. For a 140 lb woman, Silver starts at 73 lb, Gold at 106 lb, Platinum at 146 lb and Diamond at 191 lb for one rep. Use the calculator above for your exact bodyweight and age.

How much can the average man leg extension?

Among men who lift, the middle of the pack at 180 lb is about 222 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 136 lb.

What’s a good leg extension for a woman?

For a 140 lb woman, Silver starts at 73 lb, Gold at 106 lb, Platinum at 146 lb and Diamond at 191 lb for one rep. Among women who lift, the middle at 140 lb is about 124 lb, which is Gold II.

How does Evident rank my leg extension?

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