A useful estimate, with the uncertainty visible
BurnHour averages the Epley and Brzycki equations instead of presenting one formula as a measured maximum. Estimates are most useful from a recent, challenging set of about 2–10 clean reps.
Treat the result as a programming reference. Fatigue, exercise technique, range of motion, equipment, and the specific bench press all affect what you can perform on a given day.
Turn the estimate into training loads
Use the percentage table for planning rather than immediately attempting the estimated maximum. Round to a load your available plates can make, and leave room for good technique.
- 90–95%: low-rep strength practice
- 75–85%: common working-set range
- 60–70%: technique, speed, and higher-rep work
Questions, answered plainly
Which 1RM formula does BurnHour use?+
The displayed estimate is the average of Epley and Brzycki. Both formula results are shown so you can see the spread.
Should I test the estimated weight?+
An estimate is not a recommendation to attempt a true maximum. Use suitable supervision, safety equipment, and a sensible progression.
Is the calculator better in kg or pounds?+
The equation works the same in either unit. Keep the unit consistent and round the result to plates you can safely load.
Sources and further reading
Sources behind the formulas and explanations.