As someone who has spent years managing asthma while pushing my body to new limits, I’ve learned that selecting the right workout style is crucial. Maximizing performance while minimizing respiratory strain is a balancing act, and two training styles stand out in my experience—AMRAP (As Many Rounds/Reps as Possible) and heavy lifting. Each has unique benefits when it comes to endurance, strength, and overall asthma management. I highly recommend that you check out the video embedded above (and linked here) to hear a detailed account of how to integrate AMRAPs and heavy lifting into your life.

My Experience with AMRAP Workouts

AMRAP workouts challenge you to complete as many rounds or reps as possible within a set timeframe. They emphasize endurance and sustained movement, which can be great for lung function and cardiovascular health when done strategically.

Full-Body Engagement: AMRAP workouts hit multiple muscle groups at once, helping to build balanced strength and preventing muscular imbalances. This translates to better movement efficiency and reduced injury risk—something I’ve found incredibly beneficial as an endurance athlete.

Cardiovascular Conditioning: Let’s be real—cardio can be brutal when you have asthma. But AMRAPs, when approached correctly, encourage lung adaptation through controlled breathing and a gradual increase in intensity. Over time, this has helped me strengthen my respiratory system.

Resistance Training Integration: Many people think AMRAPs are just about bodyweight exercises, but incorporating moderate-weight lifting into high-rep sets can build both muscular endurance and cardiovascular capacity. The key is to find a weight that challenges you without pushing your lungs over the edge.

Managing Intensity: One of the most important lessons I’ve learned is to start light and progressively increase weight and volume. This approach helps prevent asthma flare-ups while still making gains.

How I Structure an AMRAP Routine

AMRAPs are only effective if they’re well-planned. Here’s how I approach them:

Personalized Exercise Selection: I choose movements that align with my goals while considering my asthma. Exercises like rowing, kettlebell swings, and bodyweight squats work well for me because they provide a solid workout without overwhelming my lungs.

Consistency Over Intensity: It’s tempting to push to the max every time, but I’ve found that focusing on consistency—rather than always going all-out—yields better long-term results. Steady progress is better than burnout.

Strategic Rest Periods: Traditional AMRAPs minimize rest, but as an athlete with asthma, I adjust this to include short breaks when needed. These pauses help me maintain control over my breathing and keep my workouts sustainable.

The Role of Heavy Lifting in My Training

Heavy lifting shifts the focus from endurance to raw strength, which brings a completely different set of benefits. It’s a training style that has significantly contributed to my progress without putting excessive strain on my lungs.

Strength Development: Building muscle isn’t just about aesthetics—it provides stability and power, which is crucial in endurance sports. Heavy lifting has made me more resilient, even during long races when fatigue sets in.

Rest and Recovery Benefits: Unlike AMRAPs, heavy lifting incorporates structured rest periods between sets. This allows my respiratory system to recover, reducing the risk of breathlessness while still making serious strength gains.

Anaerobic vs. Aerobic Work: Heavy lifting primarily engages the anaerobic energy system, meaning it places less immediate stress on the lungs than high-intensity cardio. On days when my asthma is acting up, I lean on strength training as a way to stay active without overloading my respiratory system.

Balancing AMRAP and Heavy Lifting

I’ve found that the best approach isn’t choosing one over the other—it’s integrating both in a way that complements my needs.

Alternating Training Days: I alternate AMRAP-focused workouts with heavy lifting sessions to get the best of both worlds—endurance and strength—without overloading my lungs or muscles.

Listening to My Body: Some days, my lungs feel great, and AMRAPs are an option. Other days, I can tell my breathing isn’t where it needs to be, so I opt for strength training instead. Being adaptable is key to longevity in fitness.

Progressive Adaptation: Fitness is a long game. I tweak my approach regularly, adjusting weights, reps, and rest periods based on how I’m feeling and what my body is telling me. This has helped me avoid setbacks while continuing to make progress.

Final Thoughts

For athletes managing asthma, customizing workouts is essential. AMRAPs offer endurance and cardiovascular benefits, while heavy lifting strengthens muscles and provides structured breathing control. Finding the right balance between these methods has been a game-changer for me, allowing me to continue improving without compromising my health.

If you’re looking for a structured way to incorporate both styles into your training, check out my free guide on the three pillars of healthy living. It’s designed to help athletes like you optimize fitness while managing asthma effectively.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.