What do we even mean by “hack squat weight”? It’s way more nuanced than just slapping plates on. The “weight” of a hack squat can refer to the weight of the machine itself or the weight plates added for resistance. The machine itself can range from 200-500 lbs, while the sled weight (unloaded resistance) is typically 50-125 lbs. Beginners often start with bodyweight or 30-50% of their body weight.
1. Hack Squat Standards for Men and Women
Look, comparing yourself to others is often a recipe for frustration. We all start somewhere different! But having a rough idea of what’s typical can help gauge progress and set realistic goals. Take this with a grain of salt – your body, your journey. Here’s what I typically observe across experience levels:
Newbie | Bodyweight - 50-75% BW | Bodyweight - 40-60% BW |
---|---|---|
Novice | 75-125% BW | 60-100% BW |
Intermediate | 125-175% BW | 100-150% BW |
Advanced | 175%+ BW | 150%+ BW |

(Working Weight = Total Resistance Moved – INCLUDES Machine Sled Weight!)
2. Unlocking Hack Squat Weight

- The Machine’s Heft:
- Gym Beasts: Commercial rigs are heavy – think 220 to 440 lbs (100-200kg). Built like tanks (e.g., the Legend model is ~322 lbs).
- Home Models: Lighter, usually 110-265 lbs (50-120kg). Still solid, just more manageable for your space.
- The Real Starting Point – The Sled:
- THIS is crucial. Before adding any plates, the sled itself (plus the bar mechanism) gives you resistance. This “unloaded weight” is typically 75-125 lbs. Do not skip this! Step in and feel it first. That weight alone is your foundation. Seriously, it’s like a built-in warm-up partner.
- Adding Resistance:
- Plate-Loaded: You add standard Olympic plates. Total freedom to go as heavy (or light) as you need. Control is key.
- Weight Stack: Found on selectorized machines. Pick a pin weight (e.g., Leadman Fitness often starts around 125 lbs total resistance – sled + some pre-load). Limited by the stack max.
Your true starting weight is that unloaded sled resistance (75-125 lbs). Master moving that smoothly and deeply before even thinking about extra plates. The machine’s total weight is just context; the sled weight is your workout’s ground zero. Respect it, build from there. Your knees and back will thank you. Now go feel that sled!

Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.