As many reps as possible (AMRAP)

As many reps as possible (AMRAP) is a set in which the client repeats an exercise with one load, including bodyweight, until failure or a time limit such as 45 seconds.^{1Ozemek et al., ACSM’s Guidelines for Exercise Testing and Prescription, 12th ed., p. 354.} ACSM lists AMRAP alongside percentage of one rep max, rating of perceived exertion (RPE) and reps in reserve as ways to prescribe load and intensity.^{1Ozemek et al., ACSM’s Guidelines for Exercise Testing and Prescription, 12th ed., p. 354.}

AMRAPs are easy to run in groups, but chasing a rep count can let technique slip.^{1Ozemek et al., ACSM’s Guidelines for Exercise Testing and Prescription, 12th ed., p. 354.} For that reason, ACSM doesn’t consider them a good fit for competitive athletes or clients with specific resistance training goals.^{1Ozemek et al., ACSM’s Guidelines for Exercise Testing and Prescription, 12th ed., p. 354.}

In practice

Use an AMRAP to check progress without a max test: compare reps with earlier AMRAPs at the same or a lighter load, or enter the load and reps into a 1RM calculator.^{2Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 119.} For estimation sets, Helms and colleagues suggest about a 5RM load or heavier; higher-rep AMRAPs fall outside the range where 1RM estimates stay accurate.^{3Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 120.}

Training to failure isn’t required for every AMRAP test: on squats, deadlifts and other technical free-weight lifts, stopping at a submaximal RPE such as 9 still gives a usable number.^{3Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 120.}

Extra reps on the last set can guide progressive overload: under the 2-for-2 rule, add weight when a client beats the rep goal by two or more on the final set in two consecutive workouts.^{4Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 475.}