Repetition Maximum Testing: Single Leg (SL) Leg Press (2024)

FAQs

How many reps for single leg leg press? ›

Perform sets: Perform a set of 10-12 reps with your starting weight. Rest for a minute or two and then increase the weight by 10-20 pounds and perform another set of 10-12 reps. Continue increasing the weight in small increments until you can no longer perform 10-12 reps with good form.

This test requires the athlete to complete as many leg presses as possible with no rest. The assistant loads the barbell with a weight close to the athlete's one repetition maximum load. The assistant uses the maximum load calculator to determine the athlete's 1RM.

What is one-repetition maximum (1RM) testing? The 1RM test is often considered the 'gold standard' for assessing the strength capacity of individuals in non-laboratory environments (1). It is simply defined as the maximal weight an individual can lift for only one repetition with correct technique.

Subject will perform a single-leg leg press for 60 seconds, trying for as many repetitions as possible. Repetitions will not be counted if the subject uses the opposite limb for support or loses proper form, including dynamic valgus. Each repetition must be performed from 0-90 degrees.

As a rule of thumb, novices should start out using half their body weight. People with more experience can start at three quarters of their body weight. Wherever you start, getting the full range of motion out of your reps on the machine should be your goal. Don't just focus on pressing the most weight you can!

Why Is Single Leg Press Much Harder? The single leg press requires greater stability than the bilateral leg press, making it a more challenging variation.

You can use your 1RM in your training programming to ensure progressive overload. After 6–8 weeks, you can re-test your 1RM or calculate it from your 5RM to gauge your progress.

Pros and cons of 1RM strength testing

The benefits of knowing your exact 1RM are obvious in that precision and practice of pushing your limits can be incredibly useful. However, performing this test with high frequency can be quite a distraction from your training routine, as it takes a lot of time, and recovery.

The reliability of the 1RM test tends to be excellent regardless of resistance training experience, number of familiarization sessions, exercise selection, part of the body assessed (upper vs. lower body), and sex or age of participants.

Beginner - 0.50 x body weight. Novice - 1.25 x body weight. Intermediate - 2 x body weight. Advanced - 3.25 x body weight.

How many sets should I do for leg press? ›

5 sets of 10 to 12 reps is a good amount. Afterwards, your 5 sets of leg press are the best way to push your quads to the max and get everything out of them that you can. Again 5 sets is a good amount. For both squats and leg press, we recommend increasing your weight as you progress through the sets.

Start with 3 sets of 5 repetitions. Add one repetition per set, per workout, until you can do 3 sets of 10. If pain free, progress the height of step. Repeat progression at new step height, starting with 3 sets of 5 repetitions.

Inhale as you bend your knees and lower the weight, returning to the starting position. In terms of sets and reps, aim for 3-5 sets of 8-12 repetitions. This range can help promote muscle growth and improvements in strength.

Beginners: Lightweight, 3 Sets, 12- 15 repetitions, 60- 90 seconds rest in between sets. Intermediate: Light to Heavy Weight, 4 sets, 12- 15 repetitions, 45- 60 seconds rest in between sets. Advance: Medium to Heavy Weight, 4 sets, 8- 12 repetitions, 30-45 seconds rest in between sets.