Formula, in Strength Training

Velocity-Based 1RM Formula

Velocity-Based Training (VBT) estimates 1RM without grinding to a true single. Bar speed at the concentric peak has a near-linear relationship with %1RM that's lift-specific. Each lift has a Minimum Velocity Threshold (MVT) — the speed corresponding to a true 1RM. Working backwards: measure bar speed at a sub-max load, fit a line through 2-3 data points, extrapolate to MVT. Accuracy is ±2-5% vs a measured 1RM.

4 variables. Published May 14, 2026. By AI Fit Hub.

Education, not medical advice. The result comes only from the published formula and your inputs. How we check our formulas.

Formula

%1RM = a · velocity_m_s + b
   where a, b are lift-specific regression coefficients
   MVT (minimum velocity threshold):
     Bench: 0.17 m/s
     Back squat: 0.30 m/s
     Front squat: 0.27 m/s
     Deadlift: 0.15 m/s
     Military press: 0.19 m/s

Variables

velocity_m_s

Mean concentric velocity

Bar speed in meters per second during the concentric phase of the lift. Measured with a linear position transducer (e.g., Tendo, GymAware) or video analysis (PowerLift, MyLift apps). 'Mean' not 'peak' — the average velocity through the full ROM.

MVT

Minimum Velocity Threshold

Mean concentric velocity at true 1RM for this lift. Lift-specific because biomechanics + muscle group size + sticking-point position vary. Generally: smaller-muscle lifts have lower MVT (slower true max).

Slope coefficient

How fast bar speed drops as load increases. Lift-specific. González-Badillo 2010 published per-lift regression coefficients.

Intercept

%1RM at zero velocity (extrapolated). Always close to 100% by construction.

Step by step

1

Pick a lift with a published MVT (bench, squat, deadlift, military press).

Back squat, MVT = 0.30 m/s.
2

Warm up to ~50% estimated 1RM. Use a tracker (e.g., PowerLift app, Tendo). Record mean concentric velocity for one rep.

100 kg squat: mean velocity 1.05 m/s.
3

Add 10-15% load. Record again.

120 kg: 0.85 m/s. 140 kg: 0.65 m/s.
4

Fit a line through the 3 (velocity, %1RM) points. Solve for the load at v = MVT.

Linear fit: %1RM ≈ 145 − 100 × velocity. At v = 0.30: %1RM = 115% of measured 140 kg → 1RM ≈ 161 kg.
5

Cross-check against an Epley/Brzycki estimate from same sets. If within 5%, trust the VBT estimate. If diverging, recalibrate.

Last set 140 kg × 3 reps to RPE 9 → Epley: 154 kg. VBT: 161 kg. Average: 158 kg working estimate.

Worked example

Powerlifter testing back squat 1RM via VBT instead of grinding to a true single

Lift

Back squat (MVT = 0.30 m/s)

Set 1

100 kg @ 1.05 m/s

Set 2

120 kg @ 0.85 m/s

Set 3

140 kg @ 0.65 m/s

Linear fit: %1RM ≈ 145 − 100 · v At v = 0.30 m/s (MVT for squat): %1RM = 145 − 30 = 115% of 140 kg Estimated 1RM = 1.15 × 140 = 161 kg

1RM estimate ~161 kg without a true max attempt. Save the CNS hit. Repeat the protocol weekly to track training response without grinding singles. Accuracy ±2-5% per González-Badillo's published validation data.

Common variations

Peak velocity vs mean velocity: published MVT values use mean concentric velocity. Some apps report peak — these run 15-25% higher than mean and need a different lookup table.

Single-rep vs multi-rep protocol: Pérez-Castilla 2018 found a 2-load protocol (50% + 70% measured) provides equivalent 1RM estimation to a 6-load profile, but loses accuracy when extrapolating from very low loads.

MVT individuality: published MVTs are population averages with ±0.03-0.05 m/s spread. Athletes who repeatedly fail high-RPE singles at higher velocity may need to recalibrate their personal MVT upward.

Daily readiness check: comparing bar speed at a fixed load (e.g., 60% estimated 1RM) across sessions detects fatigue. If today's velocity is 10%+ slower than baseline, reduce volume or take a deload.

Run the numbers next

Strength One-Rep Max Calculator
Estimate one-rep max with Epley, Brzycki, and Lombardi formulas.
Strength Strength Percentile Calculator
Find out where your squat, bench, deadlift, or OHP ranks against other lifters by bodyweight and sex.
Strength RPE to Percentage Converter
Convert RPE and reps to percentage of 1RM with a full interactive RPE chart based on the Tuchscherer table.

Sources

González-Badillo & Sánchez-Medina (2010). Movement velocity as a measure of loading intensity in resistance training. , International Journal of Sports Medicine — foundational VBT/MVT paper
Sánchez-Medina, Pallarés, Pérez & González-Badillo (2017). Estimation of relative load from bar velocity in the full back squat exercise. , Sports Medicine International Open — back squat regression validation
Pérez-Castilla, Piepoli, Delgado-García, Garrido-Blanca & García-Ramos (2019). Reliability and concurrent validity of seven commercially available devices for the assessment of movement velocity. , Journal of Strength & Conditioning Research — device validation
Banyard, Nosaka & Haff (2017). Reliability and validity of the load-velocity relationship to predict the 1RM back squat. , Journal of Strength & Conditioning Research — validity vs measured 1RM