Become a better lifter

Yes! You can try Amrap completely free for 7 days, with full access to every feature. Amrap won’t ask for a credit card or any payment info to start your trial. AFTER the free trial ends, a subscription is needed to keep training with the app.

Amrap is a real AI coach, not a yes-man or just a plan. It knows when to push back if something could hurt your progress. It guides you while you lift in real time, adapts your workouts, lets you track them hands-free and ensures you train hard. It’s all built on real experience from certified personal trainers on the gym floor, helping you get results faster. Amrap's app experience is unique, voice-controlled and hands-free. Most fitness apps hand you a program from a short survey and pre-made templates. Amrap builds a truly personalized program through a natural conversation, so you can share every detail, as you would with a personal trainer. Then your AI coach talks you through every set, like a 1:1 personal training session, and you can track your workouts just by saying your reps out loud. No need to constantly grab your phone. Amrap also automatically adjusts your weights and reps using science-based principles such as progressive overload to push you further. When the gym is packed or a machine is taken, it finds the best alternative exercise for you, and between sessions, it checks in if you skip the gym. The more you train with Amrap, the more it learns about you, and the better your coaching gets.

Amrap is an AI personal trainer built for the gym. ChatGPT and AI agents like Muse (from Meta) are made for everyday tasks. They can give you a generic workout, but Amrap actually trains you and is built on information you can trust. It doesn’t follow whatever advice is trending online or just tell you what you want to hear. Its knowledge is based on scientific research and on the experience of certified personal trainers who have coached real people for years. Amrap runs the workout like a human personal trainer. It counts sets, tracks reps, tells you when to rest, adjusts weights as you go and pushes back when a change could hurt your progress. Plus, the more you train, the more it adapts to you. Amrap is also an app designed for strength training in every way, unlike ChatGPT, Muse or other AI agents (like Instinct) that run on WhatsApp or iMessage. It gives you clear workout screens with exercise videos instead of walls of text, and you can control it by voice, hands-free, while you lift and listen to your own music.

Amrap builds your program the way a human coach would, not from a survey and a pre-made template. Your coach learns every detail that matters about you through a natural conversation. It even pushes back when a request could hurt your progress. Every decision is backed by scientific research and real trainer experience. Traditional fitness apps work differently: a specific set of answers is always linked to the same pre-planned template, so there’s only so much personalization you can get. With Amrap, when you need to change something, your coach finds the best exercise alternative, one that works the same muscles in the same way. An exercise isn’t the right alternative just because it hits the same muscle if the movement is different. An Amrap program isn’t a one-off plan, but the foundation for making strength training a staple of your weekly routine. Amrap starts by understanding the basics, like your goals, injuries and gym setup, and keeps learning more of your preferences or constraints as they come up. The more you train, the more your program adapts to you.

Amrap coaches you through every set, like a 1:1 personal training session. A YouTube workout, or one saved from Instagram or TikTok, only goes one way: you copy the trainer and hope it works for you. It’s the difference between watching someone else train and having your own coach who knows you and trains you. YouTube can’t answer your questions, track your performance or tell you if you’re training hard enough. It doesn’t know your goals or your last session, if the bench is taken, if you’re exhausted or if you just tweaked something. Amrap knows, and adjusts as it happens. Plus, you don’t have to keep staring at your screen in a busy gym, or even touch your phone, to know what to do. Amrap is a hands-free app, with a coach that talks in your ear.

Amrap coaches you like a personal trainer, from building your program to guiding every set. First, you tell Amrap your goals, gym setup, injuries and preferences, by voice or text, and it builds your program. During your workout, your coach talks you through each set in your ear, logs your reps when you say them out loud and adjusts your weights as you progress. After the workout, Amrap uses how you performed to set your next session’s weights, and checks in if you skip the gym. Need a change, mid-workout or before your next one? Just tell your coach.

With an Amrap membership, you get unlimited access to your AI coach. You get personalized strength training programs, real-time guidance in your ear, hands-free workout tracking, and weight adjustments based on progressive overload. You also get a coach that pushes back when needed and checks in when you skip the gym.

Just shoot us an email at hello@amrap.ai and we’ll get back to you right away!

Yes, whether you’re using Amrap’s Hands-Free or Manual mode, you can listen to your own music from Spotify, Apple Music or any other app while training. The coach’s instructions play over your music, and you can adjust the coach’s volume independently to find the balance that works best for you.

No. If you use Amrap’s Hands-Free mode, your coach talks you through every set in your ear, and you log your reps just by saying them out loud. Once you start your workout, there’s minimal tapping, so your phone can stay on the bench or the floor and you don’t need to look at your screen while you lift weights.

Yes, you can mute your Amrap coach at any time if you prefer to train without hearing it. Amrap will still track your workout, log your reps and weights, and provide all the same functionality, just without the in-ear coaching.

Yes. Amrap can build as many programs as you need, for example one for your usual gym and another for a different gym while you travel. You can also stop a program and start a new one with a different focus.

Amrap adapts to your schedule, from 1 to 6 workouts a week. Research suggests two sessions a week is the minimum for consistent progress, so Amrap recommends at least two, but if one day is what fits your week, it can build a 1-day program too. Amrap doesn’t offer 7-day programs, because scientific research and proven training principles show your body needs at least one rest day a week to recover.

Workouts in the Amrap app fit your schedule, from 20 to 90 minutes. Research shows that sessions shorter than 20 minutes or longer than 90 tend to become inefficient, so Amrap stays within that range.

Yes, you can use Amrap while traveling. If you’ll train in a different gym or with different units, just create a new program for that setup. Amrap builds it around the equipment available, while keeping everything it already knows about you. This keeps your weight data consistent, since mixing pounds and kilograms in one program would throw off your numbers. Think of it like training with the same coach in a new gym: they need to know what’s changed.

Not yet, Amrap doesn’t connect to Apple Watch or Garmin, but wearable integrations are on the roadmap.

Not yet, Amrap needs an internet connection to run its AI. Normal phone data works fine with a basic signal. Offline mode is in the works.

No, Amrap sets specific rep targets for every exercise, depending on the design of your overall program. It’s not a timed CrossFit-style workout app. The name stands for “as many reps as possible,” because muscle growth happens when you train close to the point where one more rep isn’t possible. Amrap gets you there.

Yes, you can use Amrap alongside other training. Just tell it if you run, play sports or train in other ways, and it can factor that into your program, for example by strengthening areas that help prevent runner’s knee ahead of a race. For now, Amrap only tracks your strength training, not those other activities.

You can cancel your Amrap membership at any time on your App Store settings, just like you would do with any other app. Canceling means you will no longer get charged on your next billing date and any future dates.

Amrap is currently available on iOS. Android is coming soon. To get notified when it’s ready, join the waitlist: amrap.ai/waitlist

After your 7-day free trial, Amrap costs $99.99 a year (about $8.33 a month), $59.99 for 6 months (about $10 a month) or $19.99 a month, in US prices. No credit card or payment info is collected during the trial. A full year of Amrap costs less than a single one-hour session with a personal trainer in New York City, and half or less of one month of online coaching with a human coach, which runs from $200 to over $500.

Just tell your Amrap coach. It’ll check whether your goals have changed and build your next program to help you keep progressing.

Amrap tracks your performance across sessions and feeds it to its training algorithms to apply progressive overload, telling you exactly when to increase the load and by how much. Your weights adjust automatically, within each session and from one week to the next. These algorithms are built by Amrap’s in-house trainers: certified personal trainers with real experience on the gym floor, who have built their theoretical and practical expertise into them. Between your data and those algorithms, Amrap doesn’t just track your progress, it ensures it.

No, Amrap has two modes: a Manual mode, where you tap to type or to send a voice note, and a Hands-Free mode, where you just speak, with no tapping to talk. Either way, you use your own words, like you would with a human trainer, and you can switch anytime. Speaking is about 3 times faster than typing, according to a Stanford study, so you can give more detail when building your program, which helps Amrap personalize it. It can also make tracking easier, since you don’t need to look at a screen or grab your phone after every set, which helps on days you’re mentally tired. But it’s up to you.

Amrap uses large language models (LLMs) and AI agents to mirror the behavior and thinking of personal trainers. Just like a trainer, these AI agents build your program from what you share in a natural conversation, making decisions based on a comprehensive set of science-based strength training principles. They’re driven by a single goal: building the program that will get you the results you want in the shortest possible time. And they can only draw their knowledge from Amrap’s internal libraries, built by certified personal trainers with years of hands-on personal training experience.

Amrap is built by certified personal trainers with real coaching experience, both in person on the gym floor and online. Its training methodology is led by Felipe, co-founder and Head of Fitness, a NASM-certified personal trainer who has coached people in Europe and the US. Amrap’s strength training programs are based on those created by hand over years, and they stay up to date with the latest research on strength training and muscle development. Both the trainers’ experience and this research are built into the Amrap system. In an AI era full of fitness misinformation, Amrap is not a generic AI trained on internet advice. It’s a product built by people who have coached real people at the gym for multiple years.

Amrap is right for you if you lift weights at the gym and want a coach, not just a plan, one that guides you in your ear so you can focus on lifting instead of your phone. Whether you’ve been lifting for a few months or for years, you get a structured program built on real training knowledge. It also works great if you’re training around an injury, a physical limitation or a gym that’s missing some equipment, since your program is designed around it. Amrap performs at its best wherever you have equipment, from a commercial or apartment gym to a garage gym with a bench and a dumbbell rack.

Amrap doesn’t require a set level of experience. It isn’t a fixed program, so it adapts to your goals and level, whether you’re a beginner, intermediate or advanced lifter. Still, having some gym experience and already working out a few times a week helps you get the most out of Amrap from day one.

Yes, tell Amrap about your injury or physical limitation, like knee pain or a back condition, and it designs your program around it, avoiding or swapping exercises that could aggravate it. How much it can adapt depends on the type and severity, since Amrap isn’t a medical provider. If you have pain or a serious injury, we recommend checking with a doctor or physical therapist first.

Yes, you can use Amrap at home, as long as you have strength training equipment. Amrap isn’t designed yet for bodyweight-only, resistance band or very limited setups, like a pair of 10-pound dumbbells. It works best in a gym, whether it’s a commercial or apartment gym, and adapts to the equipment you have. So if you train at home with a bench, a squat rack and dumbbells, it works great, and the more equipped your home or garage gym, the better.

Yes, experienced lifters who want a coach’s guidance use Amrap. Despite years at the gym, they still want someone to plan their program around the exercises they like, push their weight progression and handle exercise swaps for them. That said, if you’re an advanced lifter who prefers to write your own detailed programs, down to every set, with techniques like supersets or RIR targets, and just want a log, a simple tracker may suit you better.

Yes. If you're just getting started, Amrap builds your program with easier exercises, and they come with videos covering technique, setup and even common mistakes. You can also ask your coach to make a workout easier or to swap to equipment you feel more comfortable with.

No, unlike many AI tools, Amrap is a real AI gym coach, not a yes-man. If you ask for a change that could hurt your progress, Amrap can push back and will explain why, the way the best personal trainers would. The final call is still yours, but Amrap draws on scientific research and real trainer experience. It always tries to prioritize what can get you the best results in the most efficient way.

Amrap coaches you live during every workout, while most online coaching means a human coach writes your plan and does weekly check-ins by message, for $200 to over $500 a month. That’s how most coaching apps and independent coaches work. Like an online coach, Amrap builds a personalized program and adjusts it as you progress. But it also talks you through every set, adjusts your weights within each session and from week to week, and swaps exercises on the spot. Most importantly, Amrap coaches you like a 1:1 personal trainer: it knows what’s happening while you train, not just what you report at a check-in. And it’s there whenever you train, for less than $10 a month on the yearly plan. Some coaches do train you live over video calls, but only at scheduled times, with your phone propped on a tripod in the middle of the gym. Amrap gives you that same live guidance in your ear, with no setup or schedule. With Amrap, you don’t wait a week for answers or program changes, and it also checks in if you skip the gym.

Just tell Amrap, and it finds the best alternative for you right away, with no menus to scroll through. Like a personal trainer, it picks an exercise that works the same muscles in the same way, using the equipment available. And if your gym is missing equipment altogether, Amrap builds your program around what it has.

Yes, you can change your Amrap program anytime. Just tell your coach what you’d like to change, like swapping an exercise, training fewer days or switching your focus, and Amrap updates your program or builds a new one, depending on your request and what works best for you.

Not at all. Amrap is an AI agent built for lifters. In simple terms, it’s a gym coach that uses AI to think and act like a personal trainer. People often mix up chatbots and AI agents because most agents today work through a chat. But chat is just an interface, the way you interact with an app. A chatbot has limited functionality and only responds when you message it, and most fitness apps are just that. Amrap does way more than that, it’s an AI personal trainer that feels human. Amrap knows your goals, your training history and your preferences, and proactively runs your workouts. It builds your program, talks you through every set, adjusts your weights and reps, and finds the best exercise alternatives when needed. It also checks in if you skip the gym and pushes back when a change could hurt your progress.

For many lifters, yes. Amrap can replace a personal trainer, covering most of what they do: a personalized program, coaching through every set, pushing you to train hard, weight adjustments, exercise alternatives on the spot and answers anytime on technique or setup, all for a fraction of the cost. Amrap is also available 24/7, fits any schedule and remembers every session, so your program adjusts right away to every detail you share. A human trainer can still be a good choice for people who want someone physically by their side at the gym, watching their form.

Yes, Amrap works with AirPods and any Bluetooth or wired headphones. Your coach’s voice plays over your music, and you can adjust its volume separately. For the best hands-free experience, use Bluetooth headphones with a good microphone, like AirPods Pro, in Transparency mode.

Usually, yes, Amrap picks up your voice well in most gyms, though it may miss a word now and then. It hears you best with Bluetooth headphones like AirPods Pro in Transparency mode, and results can vary with your headphones and how loud the gym is. If it misses something, just repeat it or type it instead.

Yes, Amrap's coach can talk with you in most languages, by text and by voice, so you can use the one you're most comfortable with. We're always improving the coach's voice in different languages.

Often, yes. Many employers offer wellness stipends or lifestyle spending accounts that cover fitness apps like Amrap. You pay through the app, then submit your receipt for reimbursement. Check your company's benefits policy for details.

In Amrap, hands-free means you barely have to touch your phone mid-workout. You speak to log your reps, ask questions and change your workout, with no tapping to talk. Some apps call themselves hands-free just because they talk to you. Amrap also listens, and acts on what you say, like a personal trainer would, so you can keep your hands on the weights.

Just tell your Amrap coach. When you do, it can suggest lowering the weight, or if you ask for shorter workouts, it can adapt it for you by removing an exercise, so you still get a useful session without overdoing it. And on days you’re mentally drained after hours in front of a laptop, you don’t have to think about what’s next: your coach tells you in your ear, so you can step away from screens and just lift.

No, Amrap doesn’t use your camera to watch you lift. Instead, it helps you check your form through detailed conversations with your coach: ask about form or setup anytime, even mid-workout, and get an answer on the spot. That means no propping up your phone, filming yourself or redoing takes in the middle of the gym. Every exercise also comes with videos covering technique, so you can get the form right.

Yes, every workout in Amrap is voice-guided from start to finish, but nothing is pre-recorded. Your coach listens, answers your questions and adjusts your session in real time, like a personal trainer would. And if you ever want quiet, you can mute the coach anytime.

Not yet, Amrap builds full programs rather than one-off workouts. That said, you can easily create a 1-day-a-week program, and since you can have as many programs as you like, you can use one as a standalone workout.

No problem, your Amrap program will be waiting for you. Amrap actually checks in to help you stay on track, and if you do miss a week, just tell your coach what you need once you’re back, and it will adapt your program to help you ease back in.

Amrap is an AI gym coach that trains you in real time, adjusting as you go, like a personal trainer. It’s designed to be voice-first and hands-free, so you can train without constantly grabbing your phone. It builds personalized strength training programs, coaches you through every set in your ear, lets you track your workouts by voice, and applies progressive overload, telling you when to go heavier or do more reps.

Amrap coaches you in real time through a two-way conversation: you talk, your coach talks back, and what it says depends on what’s actually happening in your workout. Voice-guided or audio-guided workout apps play pre-recorded audio or classes at a fixed pace, better or worse, but always fixed. And unlike Amrap, which is voice-controlled and hands-free, most of those apps don’t let you run your whole workout by voice, so you still end up grabbing your phone. With Amrap, everything is personalized to you, from your program to every cue your coach gives. During the workout, you can answer, ask questions and adjust things on the fly, and your coach adapts to your needs and your pace.

Amrap uses AI across your whole training experience, while AI workout planners usually use it for just one part, like generating your workouts. They often build workouts from survey answers and your logged data, then leave you to follow them on your own. Amrap builds your program through a natural conversation, so it understands context a form can’t capture, like a nagging shoulder or a gym that’s packed after work. Then it coaches you through every set by voice, adjusts your weights and reps in real time, finds alternatives that match the movement, not just the muscle, and pushes back when a change could hurt your progress.

Amrap plans your workouts, coaches you in real time and tracks everything for you. Workout tracker apps expect you to plan your own program, figure out how to adjust your plan and weights to progress and grab your phone after every set. Amrap is a hands-free gym app, so you don’t have to think about what’s next or keep checking your screen: your coach tells you in your ear. Tracking is easier too: instead of typing every set, you just say your reps out loud. Amrap then applies progressive overload within each session and from week to week, telling you when to go heavier or do more reps.

Amrap stands for "As Many Reps As Possible" which means giving your best. Muscle growth happens when you train close to the point where one more rep isn't possible, and Amrap gets you there.

Amrap was founded by two brothers from Spain, now based in Brooklyn, NY: Felipe, Head of Fitness and a NASM-certified personal trainer, and Ignacio, CEO.

Amrap collects the information it needs to build and coach your program, like your goals, injuries and training data, plus basic app usage data. Amrap does not sell your personal information or share it with data brokers. Full details are in our privacy policy.

Yes, Amrap coaches you set by set during your workout. It tells you what’s next, tracks your reps and weights, and adjusts on the fly when something changes: it tells you to go heavier when your data shows you’re ready, or finds an alternative exercise if a machine is taken.

Yes, Amrap remembers your goals, your training history and the details you share, like a nagging knee, a packed gym at 6pm or an exercise you hate, so you never have to re-explain your training. Your coach uses that memory in every session to set your weights, adapt your program and pick alternatives that work for you. The more you train with Amrap, the better it knows you.

Yes, Amrap is an AI gym coach you talk to like a personal trainer, mid-workout or before your next session. Tell it your goal, a nagging shoulder or that your gym is packed, and it changes your program right away. It’s an ongoing coaching relationship, not one-off answers. Amrap remembers your training history and every detail you share, answers your follow-up questions and coaches you in your ear while you lift.

Yes, through conversation. Tell your coach you slept badly, you’re sore or you’re short on time, and Amrap can adjust your weights or shorten your workout so you still get a useful session. Amrap doesn’t read sleep or recovery data from wearables yet, but it doesn’t need to in order to help you. Not everyone wears a wearable, but everyone can talk to their coach. That said, wearable integrations are on the roadmap.

Yes, tell your coach you want to build muscle, and Amrap builds your program around that goal and applies progressive overload, telling you when to add weight or reps and by how much, within each session and week to week. Your coach adjusts your program as you progress and swaps exercises when needed, so you keep growing instead of stalling. It’s all built by certified personal trainers with real experience on the gym floor.