One Rep Max: Estimating Your Lifting Power with the Epley Formula

Ever wondered how much weight you could lift for just one rep (one repetition)? This is called your one rep max (1RM), and it's a valuable metric for weightlifters and fitness enthusiasts. Figuring out your true 1RM often involves testing your limits, which can be risky. But there's a way to estimate your 1RM using the Epley formula, a simple equation that can help you gauge your lifting potential.

The Epley Formula Explained

The Epley formula is one of many equations used to estimate 1RM. Coach Malik highlights its advantage of working well for various lifts, from squats to bench presses. Here's how it works:

• The Formula: 1 + (0.0333 * reps) * weight

  • reps: The number of repetitions you performed with a specific weight.

  • weight: The weight you lifted for those repetitions.

Here's how to use the formula:

1. Plug in your values: Enter the number of reps you completed and the weight you lifted.

2. Solve the parentheses first: Multiply the reps by 0.0333 and add 1.

3. Multiply by the weight: Take the result from step 2 and multiply it by the weight you lifted.

The result will be your estimated 1RM based on the Epley formula.

Example Calculations

Coach Malik walks us through two examples:

• Squat: 200 lbs for 5 reps

  • (0.0333 * 5) + 1 = 1.665

  • 1.665 * 200 lbs = 233 lbs (estimated 1RM)

• Bench Press: 135 lbs for 8 reps

  • (0.0333 * 8) + 1 = 2.664

  • 2.664 * 135 lbs = 170.64 lbs (estimated 1RM)

Remember, this is an estimate! Your actual 1RM might be slightly higher or lower.

Benefits of Estimating Your 1RM

Knowing your estimated 1RM offers several benefits:

• Guides your training: It helps you choose appropriate weights for your workouts, pushing yourself without risking injury.

• Tracks your progress: As you get stronger, your estimated 1RM will increase, reflecting your improved lifting ability.

Get Personalized Help

The Epley formula is a handy tool, but there's no substitute for professional guidance. If you're serious about weightlifting and want to take your fitness to the next level, consider reaching out to a certified personal trainer. They can create a personalized program and help you achieve your goals safely and effectively.

Ready to take your training further? Head over to our contact page and send us a message. Let's discuss how we can help you design a workout plan that maximizes your results!

Hydration Hero: Water is Life, Food is Fun (But Not the Main Event)

@coachmalek Ditch ‘Hangry’ for ‘Hydrated Homie’ 💧 Is breakfast REALLY the most important meal? Just a little sneak peek into my upcoming book, Movement is Medicine. One chapter that I’m really passionate about is called Water is Life where I delve into the importance of hydration and how it’s actually more essential than food consumption. Don’t get me wrong, food is good for you, but let’s not forget the power of H2O. Stay tuned for more! 💧📖 @coachmalek What are your thoughts on fasting? Let’s chat in the comments! #mbptraining #movementismedicine #mbpmotivation #FoodForThought #HydrationHero #FastingFacts #foodismedicine #hydrationoverfood #waterislife #movementismedicine #healthandwellness #nutrition #holistichealth #cleaneating #plantbased #wellnessjourney ♬ Lemonade (Instrumental) - Gucci Mane

Hydration Hero: Water is Life, Food is Fun (But Not the Main Event)

We all know the saying, "breakfast is the most important meal of the day." But what if the real MVP is...water?

That's right, folks! Our bodies are like 60% H2O, making water way more crucial than that third slice of toast. Water keeps our brains sharp, our muscles firing, and even helps deliver nutrients from those yummy fruits and veggies we eat. Speaking of fruits and veggies, guess what makes them so good for you? Water!

Sure, we need calories to survive, but constantly grazing might not be doing us any favors. Fasting traditions exist for a reason! Our bodies are amazing at healing themselves, and sometimes, giving them a break from the constant food stream can be just what they need.

Think of food as an awesome experience, not a chore. Savor the flavors, enjoy the company, but don't let it become a source of stress. Maybe try some portion control or even explore mindful fasting practices. Your body (and your taste buds!) will thank you.

Ready to become a hydration hero and master mindful eating? Head over to Instagram and follow me, @coachmalek, for more tips and tricks to move your body and nourish your soul (the right way!). See you there!