Bar Speed Training: The Complete Guide to Velocity-Based Strength Training (VBT)

Bar speed training, also known as velocity-based training (VBT), is one of the most effective and precise ways to autoregulate strength training intensity. While traditional methods like RPE or RIR rely on how you feel, bar speed is objective and measures how you’re actually performing.

Because rep velocity directly reflects readiness, fatigue, and true training intensity, VBT lets you adjust weight with measurable accuracy instead of guesswork. For lifters who want a data-driven, objective method to improve strength, bar speed training is the gold standard.

What Is Bar Speed Training?

Bar speed training, or velocity-based training (VBT), measures how fast the barbell moves during each rep to adjust training intensity in real time.  

• Faster reps indicate readiness or low intensity
• Slower reps indicate fatigue or high intensity

More importantly, bar speed can predict %1RM, reps in reserve, and neuromuscular fatigue, making it a very accurate and objective method of autoregulation. 

In general, velocity-based training is used more often in strength and power training. Bar speed can also be used for hypertrophy, especially for general fatigue management and spotting higher RPE.

Scientific research confirms:

• Movement velocity strongly predicts %1RM (González-Badillo & Sánchez-Medina, 2010).
• RPE and bar speed track each other closely (Helms et al., 2017).
• Velocity loss correlates with neuromuscular fatigue and hypertrophy stimulus (Pareja-Blanco et al., 2017).
• Lower velocity loss produces better strength gains and less fatigue (Pareja-Blanco et al., 2020).

Why Is Bar Speed Important in Strength Training?

Bar speed is important to strength training because it reveals real-time performance. It indicates your level of fatigue and true performance readiness; are you fresh or fatigued? 

You can then adjust the load based on how fast or slow a rep moves, rather than being stuck with fixed percentages. Research shows that bar velocity can predict intensity, readiness, and fatigue better than subjective effort scales  (Pareja-Blanco et al., 2017, 2020).

Daily strength fluctuates due to sleep, stress, soreness, nutrition, and previous training. Because bar speed reflects your nervous system’s readiness, it becomes the most reliable way to adjust intensity.

How Do I Use Bar Speed In Training?

Bar speed is used to estimate load, effort, and fatigue, which guide load adjustments for optimal performance.

Training Goal  Approximate Bar Speed (Concentric) Percentage of 1RM Recommended Velocity Loss per Set

Max Strength - 0.1 m/s - 0.5 m/s 85%+ ~10-20%

Power - 0.75 m/s - 1.3 m/s+ 40-70% (of 1RM) Low (focus on quality)

Hypertrophy - Wide range (typically 0.5 m/s - 1.0 m/s with moderate loads) 60-80% ~40-50% (training close to failure)

First-Rep Velocity And Daily Readiness

The first working rep is your daily performance test. It demonstrates your training readiness.

If first-rep velocity is:

• Faster than normal → you’re strong today → increase load
• Slower than normal → you’re fatigued → reduce load 2.5–5%

This eliminates the need for max testing and indicates how to proceed based on your goals.

Example Prescription

• Deadlift- 1 rep @ 80% 1RM + velocity monitoring

Execution

• During warm-ups with a fixed weight (e.g., 60% 1RM), compare bar speed to the historical average for that load.

If the speed is significantly slower, it signals fatigue or poor readiness. The planned 80% load should be reduced to keep the training stimulus appropriate for that day.

Load–Velocity Profile For Programming

Lifters naturally vary, but bar speed can be used for specific training variables within predictable speed ranges:

• 1.0+ m/s = light, explosive loads
• 0.75–1.00 m/s = power
• 0.50-1.00m/s = hypertrophy
• 0.50–0.75 m/s = strength-speed
• 0.30–0.50 m/s = pure strength
• <0.30 m/s = near-max effort

Velocity predicts intensity more accurately than percentages.

Example A

• Goal: Maximal Strength
• Velocity Zone: < 0.5 m/s
• Example: Squat- 4×3 @ 0.30–0.45 m/s

Execution: The athlete selects a load that allows them to move within that velocity zone. If bar speed drifts outside the target range, the load is adjusted in real time. 

Example B

• Goal: Power
• Velocity Zone: 0.75–1.00 m/s
• Example: Jerk- 5×3 @ 0.80–0.95 m/s

Execution: The athlete chooses a load that consistently produces reps in the 0.80–0.95 m/s. If reps begin to fall below the lower end of the zone (e.g., dipping under 0.80 m/s), the weight is slightly reduced to keep the set within the power-specific velocity zone.

Velocity Loss Thresholds

This is the MOST validated method in VBT research and the easiest to use. Velocity loss is measured from the speed of the first rep (Pareja-Blanco et al., 2017; Pareja-Blanco et al., 2020).

• 10–15% loss → power
• 20–25% loss → maximum strength
• 30–40% loss → hypertrophy
• 40%+ loss → maximum effort, training to fatigue

Example Prescription: 

• Goal: Strength
• Bench Press: 4 sets @ 0.5 m/s with a 20% drop-off

Execution:

• The first rep is performed as fast as possible; assume it moves at 0.50 m/s.
• The athlete continues reps as long as each rep stays above 0.40 m/s (a 20% drop).
• If a rep falls below 0.40 m/s, the set ends immediately, regardless of how many reps were completed.

This keeps reps high-quality and prevents unnecessary fatigue.

Bar Speed And RPE

Bar speed and RPE have a significant correlation. This makes it easy to visually watch velocity loss to judge RPE. Keep in mind;

• This can differ depending on the load used
• Different trainees have different strength curves

RPE 6 (or lower) - There is minimal drop in speed from first to last. Maybe noticeable by eye in some trainees.

RPE 7 or RPE 8 - You can see a noticeable drop in speed. It’s the first visible sign of some struggle.

RPE 8 - You notice the bar actually moves slowly compared to the rest of the set. The rep still goes up without grinding, but the speed drop is obvious.

RPE 9 - A very tough rep with significant slowing in the sticking point. It is very obvious.

RPE 10 - All-out effort. The rep almost stops at the sticking point or briefly stalls. It usually takes several seconds.

RPE RIR (Reps in Reserve) Bar Speed (m/s) Description

6 4 1.0 – 1.3 m/s First sign of effort, but easy. About four reps left.

7 3 0.75 – 1.0 m/s Moderate effort. Three reps left. Slight slowdown.

8 2 0.50 – 0.75 m/s Hard effort. Two reps left. Significant slowdown.

9 1 0.30 – 0.50 m/s Very hard. One rep left. The rep is a grind, but still moves with no near stalls.

10 0 < 0.30 m/s Maximal effort. No reps left. Bar may slow to a near stop in some parts..

How to Use Bar Speed in Training With and Without Equipment

You use bar speed by tracking rep velocity and adjusting weight to hit the target speed zone or spot fatigue. Stop each set when velocity drops below the chosen velocity-loss threshold.

Using Bar Speed With a Device

If you have hardware like GymAware, Vitruve, or RepOne:

1. Measure first-rep speed
2. Compare with your normal speed
3. Adjust weight
4. Stop sets based on velocity loss

Recommended Zones

• Strength: 0.30–0.50 m/s
• Power: 0.75–1.00+ m/s
• Hypertrophy: 30–40% velocity loss (or RIR 1–3)

How Can You Use Bar Speed Without Equipment?

You can use video or have a friend monitor bar speed. Compare your first rep 1 to your other reps to determine fatigue levels. Stop sets when rep speed slows dramatically, but intent remains high.

Even without devices:

• Film your sets
• Watch for noticeable rep slowdown
• Match speed patterns over time
• Use it to prevent grinders and fatigue spikes

What Are the Benefits of Bar Speed?

Bar speed provides objective autoregulation. It improves strength, power, and fatigue management. This removes guesswork and prevents excessive hard reps, helping athletes progress more consistently.

It can also easily be used with other forms of autoregulation, like RPE or RIR.

People Also Ask:

What is bar speed in strength training?

The velocity of the barbell during each rep is used to assess load, fatigue, and readiness.

How fast should the bar move?

Hypertrophy: 0.50-1.00+m/s

Strength: 0.30–0.50 m/s

Power: 0.75–1.00+ m/s

Do you need a device for bar speed?

No. Video or visual slowdown work, especially for general purposes.

What causes bar speed to slow down?

Fatigue, poor recovery, dehydration, or heavy loads.

Is bar speed better than RPE?

It’s more objective, but both together are strongest.

Is bar speed useful for hypertrophy?

It can be as velocity loss predicts fatigue and stimulus. However, it’s generally used for strength and power.

Summary Of Bar Speed Training

Bar speed training (VBT) is the most reliable, objective, and precise method of autoregulating strength training. It uses rep velocity to determine load, monitor fatigue, and optimize adaptations. With devices or simple video, athletes can train smarter, recover better, and progress faster.

References

1. Helms, E. R., Storey, A., Cross, M. R., Brown, S. R., Lenetsky, S., Ramsay, H., & Dillen, L. F. (2017). RPE and velocity relationships for the back squat, bench press, and deadlift in powerlifters. Journal of Strength and Conditioning Research, 31(2), 472–481. https://doi.org/10.1519/JSC.0000000000001517 
2. González-Badillo, J. J., & Sánchez-Medina, L. (2010). Movement velocity as a measure of loading intensity in resistance training. International Journal of Sports Medicine, 31(5), 347–352. https://doi.org/10.1055/s-0030-1248333
3. Pareja-Blanco, F., Rodríguez-Rosell, D., Sánchez-Medina, L., González-Badillo, J. J., & Mora-Custodio, R. (2017). Effect of velocity loss during resistance training on athletic performance, strength gains, and muscle adaptations. Scandinavian Journal of Medicine & Science in Sports, 27(7), 724–735. https://doi.org/10.1111/sms.12678 
4. Pareja-Blanco, F., Rodríguez-Rosell, D., Aagaard, P., & González-Badillo, J. J. (2020). Velocity loss as a critical variable determining adaptations to strength training. Medicine & Science in Sports & Exercise, 52(7), 1752–1762. https://doi.org/10.1249/MSS.0000000000002295 
5. Refalo, M. C., Helms, E. R., Robinson, Z. P., Hamilton, D. L., & Fyfe, J. J. (2024). Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals. Journal of Sports Sciences, 42(1), 85–101. https://doi.org/10.1080/02640414.2024.2321021 
6. Zourdos, M. C., Klemp, A., Dolan, C., Quiles, J. M., Souza, E. O., Blanco, R., Krahmer, R., Orange, S. T., Hoffman, J. R., & Kell, R. T. (2016). Novel resistance training–specific rating of perceived exertion scale measuring repetitions in reserve. Journal of Strength and Conditioning Research, 30(1), 267–275. https://doi.org/10.1519/JSC.0000000000001049