Velocity Loss Training in Resistance Exercise: A Scoping Review of Upper and Lower Limb Adaptations

Abstract

Velocity-Based Training (VBT) is an emerging resistance training model that uses real-time movement velocity feedback to optimise prescription. This scoping review examined the effects of Velocity Loss (VL) thresholds on strength, hypertrophy, and fatigue, focusing on differences between upper- and lower-limb adaptations. Twenty-five studies were reviewed, with results categorised into acute and chronic responses, as well as variables such as training volume, frequency, and set structure. Findings show that VL is a key determinant of adaptations. High thresholds (≥30–40%) consistently increase fatigue, metabolic stress, and recovery demands, whereas low thresholds (≤10–20%) minimise fatigue and preserve movement velocity and power. Chronic evidence indicates that low-to-moderate VL (5–20%) is most effective for strength and power with reduced training burden, while higher thresholds favour hypertrophy but at the expense of greater fatigue. Outcomes are further shaped by volume, set design, and frequency, underscoring that VL should be applied within a broader training system rather than in isolation. Key gaps remain, including scarce upper-limb evidence, underrepresentation of women and older adults, and methodological inconsistencies in VL measurement. Practically, low to moderate VL thresholds provide the most efficient balance between gains and fatigue management, while higher thresholds may support hypertrophy but require careful application.