Epley Formula
Definition: A mathematical formula used to estimate your one-rep max: 1RM = Weight × (1 + Reps/30). It's the industry standard used by apps like IZEM to track strength progress without dangerous maximal testing.
Detailed Explanation
The Epley formula is a mathematical equation used to estimate your 1RM: 1RM = Weight × (1 + Reps/30). It is the industry standard for submaximal strength tracking.
Practical Application & Guide
Use this formula to track your strength progression across workouts without having to lift extremely heavy weights to failure, keeping your joints safe.
Common Pitfalls & Mistakes
Applying the formula to very high rep ranges (e.g. 15-20 reps), where muscular endurance factors skew the accuracy of the estimated max.
How IZEM Automates It
Rather than managing these variables manually, the IZEM AI Coach handles the calculations and progression cycles for you. IZEM dynamically monitors your performance, applies evidence-based training principles, tracks metrics like 1RM and volume, and proactively adjusts your workout and meal plans every week to prevent plateaus and optimize recovery.