The impact of weightlifting training methods on strength development and perceived exertion: a comparative study of fixed-repetition and AMRAP (as many repetitions as possible) protocols

Introduction. While resistance training is widely recognized for its role in improving physical performance and body composition, the optimal training methodology remains under debate. Two commonly used approaches fixed-repetition training and AMRAP (As Many Repetitions As Possible) differ in structure and intensity, yet limited empirical research has directly compared their effectiveness. Objective. This study aimed to evaluate and compare the effects of fixed-repetition and AMRAP resistance training protocols on muscular strength development and body composition in young adults. Methodology. 60 healthy participants (aged 19–21) were randomly assigned to one of three groups: AMRAP, fixed-repetition, or control. The two experimental groups completed a 5-week resistance training program, performing three sessions per week at 70% of their one-repetition maximum (1RM). Strength was assessed through standardized squat and bench press tests pre- and post-intervention. Body composition was evaluated using BMI, and perceived exertion was monitored through participant self-reports. Results. The results highlight the bidirectional efficacy of AMRAP training to improve both muscular strength and body composition together and with similar training methodology. The decreasing F-values observed during the course of the five-week intervention (week 1, 25.3 to week 5, 7.8) suggest that AMRAP protocols have excellent scalability, and thus they are extremely versatile for use in both athletic conditioning and general fitness applications where time efficiency is paramount. Conclusion. This trend of continued adaptation implies that participants effectively sustained performance gains while adapting to the training stimulus over the study period.