Velocity-Based Training (VBT) is one of those concepts that can either make your programming more efficient or just be another way to overcomplicate things. At its core, VBT is about tracking bar speed to regulate training intensity in real time. Instead of relying solely on percentages or Reps in Reserve (RIR), you use velocity to determine if a load is appropriate for the intended stimulus. Simple. But as with most things in strength training, people like to make it more complicated than it needs to be.

Velocity Zones

The reality is that lower limb exercises (squats, deadlifts) and upper limb exercises (bench press, overhead press) operate at different velocity profiles. Generally, lower body movements are performed at higher velocities at a given percentage of 1RM compared to upper body movements. That means a 0.5 m/s squat is not the same as a 0.5 m/s bench press in terms of intensity and proximity to failure. If you’re trying to use a universal velocity chart, you’re off track. Instead, you need to understand that velocity drops off at different rates depending on the movement pattern and the athlete performing it.

RIR and Percentage Correlations

Where does this fit with RIR and percentages? If you’re moving a weight at 0.5 m/s in the squat, you’re probably sitting at or above 5 RIR and the relative intensity is likely around 70%. In the bench press, that same 70% might move at 0.4 m/s and still a 5 RIR.

Each Athlete Is Different

This is why blanket percentage prescriptions aren't always the most effective for each individual. Two lifters might both be working at 85%, but one is hitting doubles with ease while the other is grinding out singles. Velocity gives you a real-time check on whether the weight is doing what it’s supposed to do. If the goal is a certain bar speed (which corresponds to a reps in reserve), and your bar speed is too high or too low, you’re likely not inducing the intended training stress to elicit the intended adaptation(s). Velocity-based training also provides a proxy for readiness and progress. If you put on the prescribed percentage on the barbell and it moves faster than the corresponding velocity for that percentage, that indicates that your estimated 1 rep max is actually higher now after going through training and realizing adaptations, or it could mean that your body is well recovered from previous training sessions and you can actually increase the training load for the day to still achieve the intended training stress.  If the goal is strength and hypertrophy, and you’re moving 85% like its 75%, that is a good sign to increase the weight on the bar for the training session.

Conclusion

The takeaway? Velocity is a tool, not a crutch. You still need to coach, pay attention, and adjust based on the individual in front of you. Percentages, RIR, and velocity all inform one another, but none of them work in isolation. Get a baseline, track trends, and most importantly—train hard.