To be sincere, I’ve been regularly going into the gym for four years now, performing deadlifts and squats as if they were part of my job. However, the outcomes stayed unchanged for six months in succession. 225 pounds for squats and 275 pounds for deadlifts—no matter how hard I pushed or how many extra sets I squeezed in, I was unable to achieve any gains. My knees hurt, I was exhausted, and I was on my way of giving up powerlifting.

Then I found to watch a powerlifting video by Julia Mills. She was talking about speed instead of yelling to “grind harder” or “go all out.” For instance, the speed with which I lift a weight is more crucial than the weight itself. I figured it was some fancy gym jargon. However, after eight weeks of working with her VBT (Velocity-Based Training) method? I increased my squat to 250 pounds. No burnout, no knee pain. Just ongoing development. I’ll clarify it to you—no dry science, just what works for regular individuals like us.

First: What Even Is VBT? (It’s much easier than it seems.)

To be simple, VBT isn’t for elite athletes with $1,000 trackers, even though Julia uses them with her clients. Essentially it’s just noticing how quickly you move a weight when you lift it.

In her posts, Julia offers the simplest explanation: “Your body is telling you something if you’re squatting 225 pounds and it feels slow, like you’re fighting through mud.” Maybe your form is off, you’re tired, or the workload is too much for now. VBT advises adjusting the weight back until the movement feels comfortable rather than pushing it, which is how I had injured my knees.

I once believed that “heavy = progress.” Julia’s perspective, however, inverted that: Progress is achieved when you can consistently lift a weight at a good speed. It’s as easy as adjusting if the speed decreases. No more denying pain or worrying about whether you’re overtraining.

Why Julia Mills Powerlifting’s VBT Works for Regular Lifters (Not Just Pros)

Here’s the thing about Julia: She’s not a “gym celebrity” who only trains elite lifters. She has experienced the same plateaus as us and is a powerlifter. Her VBT method was developed for people who don’t have two hours a day to train, have sore shoulders from sitting at a desk, and work 9 to 5.

This is what shocked me the most when I followed her 4-week VBT starting plan:

1. She doesn’t force you to buy expensive hardware. I initially tracked speed with a $20 app on my phone (she also suggests free ones!), but after two weeks, I could tell when my lifts were slowing down. You don’t need a velocity tracker that costs $500.
2. She concentrates on the basics. Squats, deadlifts, bench presses, and varying the weight according to speed are the only workouts in Julia’s regimen; there are no weird “secret exercises.” For example, if my deadlift speed dropped below 0.8 m/s (she gives precise numbers for beginners), I’d reduce 10-15 lbs. That’s all.
3. She mentions recovery as though it were a component of the exercise. Because I believed that “more is better,” I used to skip rest days. However, Julia suggests you should always take a day off if your lift speed is slow for two days in a row. I tried it; should I do it again? On the bench press, I achieved a PR. Resting might be beneficial, who knew?

My Favorite Julia Mills Tip: Start Small (You Don’t Need to Overcomplicate It)

Don’t try to completely change your schedule all at once if you’re stuck as I was. Julia’s top recommendation for novices is to take a single exercise, such as squats, to test VBT with. This is how I went about it:

4. After warming up as usual, complete your first set with the weight you typically lift (I chose 225-pound squats).
5. Take a note: Does it seem smooth and quick? Or must you “grind” halfway up?
6. Drop 10 to 15 pounds for the next set if it’s a grind. Continue doing this until the exercise feels easy but it should still be difficult—don’t lift 135 pounds like it’s nothing.
7. Put it in writing. “10/3: 225 lbs squats = slow grind → dropped to 210 lbs = smooth,” I wrote in the notes app on my phone. 10/5: smooth at 210 lbs; tried 220 lbs; stayed smooth.

I was able to pull off 225-pound squats with ease after three weeks, followed by 230 and 240 pounds. By week eight, 250 pounds felt usual. No more frustration, no more knee discomfort. Only continuous gains.

Final Thought: Julia Mills Powerlifting Changed How I See Progress

The amount of weight on the bar used to be my gauge for success. Right now? My speed consistency serves as my standard. Thanks to Julia’s VBT technique, I was able to break through my plateau and regain the fun of powerlifting.

Try her technique if you’re sick of working hard and not getting results. All you need to do is pay attention to how your body moves; you don’t need expensive equipment or to train six days a week. It’s a game-changer, I promise.

More fitness tips, welcome to check out:

Why USA Powerlifting Weight Classes Matter More Than You Think (And How to Pick Yours)