Epley’s Strength Formula

Want to lift smart, not hard? Boyd Epley’s 1RM formula sets you up for safe gains in cardiac rehab. Estimate your one-rep max (heaviest lift for one rep) with this: weight lifted × (1 + reps/30). Say you curl 10kg for 10 reps—your 1RM’s about 13kg. Use 50-70% of that (7-9kg) for 8-12 reps, 2 sets—perfect for heart health without strain. Epley, a strength pioneer, says progress slowly—add 5% when it’s easy. Warm up, focus form (no jerking), and rest 1-2 minutes between sets. It builds muscle, boosts circulation, and fights aging—all rehab goals. Your heart’s getting stronger, one calculated lift at a time!

Source: Epley, B. – "The Path to Athletic Power"

Link: https://www.nsca.com/education/articles/nsca-classics/calculating-1rm/ (NSCA on 1RM)