APEX Standards Library

Every metric. Every standard. Explained.

Tap anything to learn what it is, why it matters, where you stand, and how to level up. Search or filter to find it fast.

Movement Backbone
Fitness
Strength
Muscular Endurance
Aerobic Fitness
Power & Speed
Mobility & Flexibility
Balance & Stability
Health
Cardiovascular
Metabolic
Body Composition
Hormonal
Respiratory
Immune, Gut & Recovery
Musculoskeletal
Sleep & Activity
Longevity & Function
Wellness
Sleep & Recovery
Stress & Emotion
Mind & Focus
Mindfulness & Presence
Meaning & Connection
Lifestyle
Stage Promotion Standards
Stage 0

Restore Yourself

Become functional
Typical: 3 to 12 months    Who: pain, chronic conditions, very sedentary, recovering, or burned out
Promotion standards
  • Pain 3 out of 10 or lower in daily tasks
  • Walk 30 minutes continuously
  • Sit-to-stand 10 reps
  • Single-leg balance 20 seconds per side
  • Get up from the floor using at most one hand
  • Sleep averaging 7+ hours
  • Steps averaging 7,000+
  • Hold for one 4-week block at 80% of light sessions
Blood pressure is a general reference, not a gate. See a clinician if needed.
Stage 1

Build Yourself

Become consistent
Typical: 6 to 12 months    Who: beginners, healthy but untrained people, busy professionals
Promotion standards
  • Push-ups: men 12, women 6 (or age-scaled incline)
  • Plank 60 seconds
  • 20 full-depth bodyweight squats
  • Hinge at 0.5x bodyweight for 10
  • 5 feet-elevated rows or 1 pull-up
  • 5k brisk walk under 45 minutes
  • All 10 movement patterns at Beginner or above
  • 3 sessions a week at 80% across a season
Stage 2

Transform Yourself

Transform body and health
Typical: 6 to 18 months    Who: consistent users ready for fat loss, muscle gain, or recomposition
Promotion standards
  • Squat, Hinge, Push, Pull at Intermediate
  • Sustain a 30 to 45 minute resistance session
  • 5k jog or brisk walk under 40 minutes
  • Key 6 movement patterns at Intermediate or above
  • Nutrition adherence 80% across a season
  • Waist trending into the healthy range
  • Two completed 12-week seasons
Body composition is health-range only. For under-18s it is replaced by skill, strength, and consistency.
Stage 3

Develop Yourself

Become highly capable
Typical: 1 to 3 years    Who: intermediate users
Promotion standards
  • Healthy band on Squat, Hinge, Push, Pull (barbell or calisthenics)
  • At least Healthy on 2 calisthenics skills
  • Pass all mobility screens
  • VO2 max at Good for age and sex
  • Zone 2: 150 minutes a week
  • Two completed seasons
Healthy is the target. Expert is optional aspiration.
Stage 4

Perform At A High Level

Specialize
Typical: 2 to 5 years    Who: advanced users choosing a specialization
Promotion standards
  • Entry: Stage 3 complete
  • Choose one specialization: Fat Loss, Muscle, Strength, Endurance, Athletic Development, Sports, or Longevity
  • Qualify by hitting that specialization's standard
  • Hold your Stage 3 base
Minors: Athletic Development, Strength, Sports, and general development only. No Fat Loss specialization.
Stage 5

Master Yourself

Sustain excellence
Typical: Lifelong    Who: users maintaining health, performance, recovery, and emotional control
Promotion standards
  • Hold Healthy or above across all six domains for 12 months
  • Healthspan markers in healthy bands for age
  • Lifestyle adherence 85% or higher, sustained
  • Sleep and stress stable over time
Several markers are trends and self report, tracked over time.
Stage 6

Leave A Legacy

Help others grow
Typical: Lifelong    Who: mentors, leaders, coaches, parents, community builders
Promotion standards
  • Mentor people through a stage promotion
  • Lead a group's habits over time
  • Coach or teach with continuity
  • Contribute to your community
  • Sustain household health habits
Contribution metrics with continuity, recorded honestly.
No standards match that search. Try another word.