OpenProgression
Data

Data & Downloads

All OpenProgression data is available as JSON — free to use in any project under the MIT license. Build it into your gym software, coaching platform, or training app.

openprogression.json

One file with everything — all 7 levels, 8 categories, 14 sources, and 29 benchmarks with gender-specific standards across all levels. This is the recommended download.

Download JSON View on GitHub

Individual Files

Prefer to import only what you need? Download individual files.

Core

levels.json

7 progression levels with colors, percentile ranges, and descriptions

Download
categories.json

8 fitness categories with descriptions and key movements

Download
sources.json

14 research sources with citations, URLs, and sample sizes

Download

Benchmarks by Category

squatting.json

Squatting

4 movements

Download
pulling.json

Pulling

1 movement

Download
pressing.json

Pressing

2 movements

Download
olympic_lifting.json

Olympic Lifting

3 movements

Download
gymnastics.json

Gymnastics

6 movements

Download
monostructural.json

Monostructural

4 movements

Download
bodyweight.json

Bodyweight

5 movements

Download
endurance.json

Endurance

4 movements

Download

Schema Overview

The bundled JSON contains levels, categories, sources, and benchmarks. Here's the structure:

openprogression.json
{
  "version": "1.0.0",
  "levels": [...],
  "categories": [...],
  "sources": [...],
  "benchmarks": {
    "squatting": [
      {
        "movement": "back_squat",
        "name": "Back Squat",
        "testType": "1rm",
        "unit": "kg",
        "standards": {
          "beginner":          { "male": 40,  "female": 25 },
          "beginner_plus":     { "male": 60,  "female": 40 },
          "intermediate":      { "male": 80,  "female": 55 },
          "intermediate_plus": { "male": 105, "female": 70 },
          "advanced":          { "male": 130, "female": 85 },
          "advanced_plus":     { "male": 155, "female": 100 },
          "rx":                { "male": 180, "female": 120 }
        },
        "sources": ["ball_weidman_2024", "kilgore_2023"]
      }
    ],
    "pulling": [...],
    ...
  }
}

Usage Example

Load the JSON and look up a level for any movement:

JavaScript / TypeScript
import data from './openprogression.json'

function getLevel(category, movement, gender, value) {
  const benchmarks = data.benchmarks[category]
  const bm = benchmarks.find(b => b.movement === movement)

  const levels = ['rx', 'advanced_plus', 'advanced',
    'intermediate_plus', 'intermediate', 'beginner_plus', 'beginner']

  for (const level of levels) {
    const standard = bm.standards[level][gender]
    // Handle range-based (arrays) vs single values
    const threshold = Array.isArray(standard) ? standard[0] : standard
    if (value >= threshold) return level
  }
  return 'beginner'
}

// Example: 80kg male with 105kg back squat
getLevel('squatting', 'back_squat', 'male', 105)
// => 'intermediate_plus'

Gym Wall Poster

Print all benchmarks on a single A1 poster for your gym wall. Both genders, all 8 categories, all 7 levels.

Download Poster (SVG, A1 landscape)

Build with OpenProgression

The data is MIT licensed — use it in your gym management software, workout tracker, coaching platform, or any other project. No attribution required (but appreciated).

View on GitHub