Integral Strength - Bodyweight Exercise Program From GMB

Honestly, there’s no shortage of strength training information out there. People have been getting strong for a long time, so do we really need another program?

If you’re interested in moving better, the answer is yes.

Build Practical Strength with Minimal Equipment

Classic bodyweight exercises & variations
Perfect for beginner to intermediate level
Move with confidence and resist injury

Over eight weeks of 3-6 short training sessions, you’ll build the kind of strength that carries over into demanding physical skills and dynamic sports. All you need is a pull-up bar, and a bit of floor.

$95 – Get Strong for Anything

Or make 3 payments of $35
Click here to see bundle options

🤷‍♂️ IS INTEGRAL STRENGTH FOR ME?

If you’ve already been doing consistent exercise for at least a few months*, Integral Strength will get your body stronger for the types of movements found in virtually all sports and activities:

If you’re new to strength training, Integral Strength introduces classic bodyweight exercises at a basic level.
Already done some strength training? You’ll learn complex, dynamic movements to help bridge the gap between strength develoment and practical athleticism.

* If you’re just starting out you’ll probably get better results with Elements.

🔩 NUTS & BOLTS

Integral Strength is an online program you can access on your own schedule. Each day of training is clearly organized with expert video instruction, so you always know exactly what to do. Here are some helpful details:

Training Schedule: You get 8 weeks of structured programming. Clients usually set aside 30–45 minutes per session.
Lifetime Access: Once you get Integral Strength it’s yours for life, so you can go at your own pace and revisit the program as many times as you want.
Equipment: All you need are something to do pull-ups on (a tree-branch, doorway pull-up bar, etc.), a jump rope, and a little open floor space.

😎 THE RESULTS

Over [peoplepurchased bundle=”Integral Strength”] clients have used Integral Strength to build dynamic, athletic strength:

Sandi got her first chin-up (even after years of weightlifting), her bridge, and nearly a full L-sit.
Ammar noticed more strength not only in his muscles, but in his joint, tendons, ligaments, and nervous system, too.
Ross recommends Integral Strength to help his kung fu students to get stronger.

Scroll down to read their experiences in their own words and learn how Integral Strength will help you.

Sandi York

Buffalo, NY, United States

I was never able to do this before

I've lifted weights consistently for over 25 years. When I started Integral Strength, I was skeptical that I could develop the strength and flexibility required. Any flexibility I once had was gone, due to sitting at a desk well over 40 hours a week and driving. I also wasn't the best about stretching after lifting. At least, not consistently. My flexibility has greatly improved, so much so that I am close to getting my L-sit. I also achieved my first unassisted chin-up from a dead hang. In all those years of weight training, I was never able to do chins without the assist of jumping from the ground.

Building the Strength to Move

Most strength programs are designed to create maximal output in a limited range of movement. Yeah, they get you strong, but they don’t automatically carry over into your other activities.

Many bodyweight programs are based on static holds and high-rep endurance – both useful, but not always the best way to get better at moving.

Integral Strength throws a lot of the usual assumptions about both strength training and bodyweight training out the window and reimagines how to use bodyweight exercises to create strength for performing activities requiring a high degree of physical skill and movement.

What we’ve learned from years of walking the line between strength and skill is that you don’t have to choose.

8 Weeks of Periodized Progression for Continuous Progress With No Stalling

Of course, picking the right exercises is only part of the process; we wracked our brains for the most efficient and effective protocols to strike a balance between stability and movement with enough endurance and work capacity to allow you to pursue your goals.

Weeks 1 & 2
Assessment & Technique Practice

Week 1 and 2 are all about familiarizing yourself with the exercises and gradually finding the exercise variation that is appropriate for you at this particular moment.

Weeks 3 & 4
Baseline Phase

In Week 3 and 4 you will alternate between Strength and Power and Strength Endurance. These different routines will allow you to work on distinct aspects of your strength and build them up together during this phase to establish a new baseline.

Weeks 5 & 6
Volume & Conditioning

This next two week phase of Integral Strength provides an increase in your volume of work, taking advantage of the increased capacity you’ve built.

Weeks 7 & 8
Efficiency & Application

You will continue to use the same workouts however your intent is on improving Quality and Ease and/or moving to more challenging exercise variations.

After completing the 8-week cycle, you can choose to move on to a different kind of training for a few weeks, or repeat Integral Strength and continue to deepen your mastery of these fundamental strength skills.

Intuitive Course Format & Fantastic Support Take the Guesswork Out of Effective Training

Knowing how to coach an athlete is great, but one thing we take pride in at GMB is quality teaching. In addition to coaching thousands of athletes in person, we have the technical skills to deliver that experience online.

Expert Instruction

Crystal clear video and detailed text describe every exercise

Regressions and variations let you find your own level

Every day and week is planned in detail with extensive explanations and FAQs

Easy to Follow

Works on any desktop or mobile internet device

All tutorials are downloadable

Printable charts detail each day’s training plan

Our coaches and support team are always just a click away

Everything is clearly organized so you’ll know exactly what to do each day. You shouldn’t have to spend your time searching forums and old blog posts to figure out how to use your program, so we’ve included everything you need to make Integral Strength easy to follow.

The Most Effective Methods and Exercises Requiring Minimal Equipment and Time

We’re not trying to impress you with how clever we are here. You’ve seen all of these exercises before. What’s new is having a system that ties them all together for efficient results without getting stuck.

Whole Body Results

Powerful legs with knees and ankles that can stand up to the stress of dynamic sports

Solid core/trunk strength for total stability in any task

Strong and healthy shoulders, arms, and hands for any pulling or pressing skill

Get Strong to Move

Expand your range of motion while getting strong throughout that range

Improve your endurance for any physical activity

Finally get skills like the chin-up, shrimp squat, and bridge

Prepare your body for more advanced movement skills like muscle-ups and bent-arm stands

Join [peoplepurchased bundle=”Integral Strength”] clients who have gotten stronger than ever with Integral Strength:

Integral Strength is truly excellent on so many levels: Your coaching, the exercises, the demonstrators, the online platform... Great work!

Ross Sargent, Chief Instructor, Cambridge Kung Fu
United Kingdom

I'm not sure I've ever felt this strong before!

Laura, UK

Ammar, Bahrain

Gayle, Scotland

Case Study: How Ammar Injury-Proofed His Body with IS

Ross, Topi, Laura, Ammar, Gayle, and many others have stopped relying on outdated protocols and dead-end progressions.

Now it’s your turn to become strong, capable, and resilient.

Bonus: Become “Unbeatable” with Targeted Prehab

As a special bonus this week, we’ve put together a set of six short routines that build resilience in your most injury-prone areas: shoulders, back, legs, wrist, and ankles.

The 5 Original Routines

5 short sequences for joint strength and mobility

No bands, balls, or gadgets required

Each routine takes just a few minutes

Do them daily or whenever you feel the need to move a bit

Unbeatable product image with Ryan doing Bear walk

New for the Expanded Edition

New tutorial videos that explain the details of how to perform each exercise for optimal results

A brand new combined routine that covers the whole body

Sample schedules to work the flows into your daily and weekly training plan

We don’t sell Unbeatable at any price, but we’ll include it with your Integral Strength program at no extra cost if you order by Saturday night.

Build Practical, Dynamic Strength for Any Physical Activity or Movement Skill

We’ve integrated and refined all the best movements and methods into a straightforward program you can use again and again to get stronger anytime, anywhere – all for about the same price as a decent pair of running shoes.

$95 – Get Strong for Anything

Or make 3 payments of $35
Click here to see bundle options

Even if you can’t start immediately, or if you need to take things slow, that’s just fine. You can start when you want, take as long as you want, and repeat the program as many times as you want. Your membership includes all future updates.

Integral Strength will make you stronger,
guaranteed.

Give Integral Strength an honest try. The fact is, if you do the work, you’ll get results.

After the first four weeks, if you’re not measurably, noticeably stronger, we don’t want your money. Send us an email, and we’ll give you a full refund that you can put towards a gym membership or a weight set. You can see all the details here.

Wim Dictus

Breda, Netherlands

Achieving my big dreams

I have become stronger, yes, more creative as well. I feel Integral Strength can help me to achieve MY BIG DREAM: do a free handstand starting from the ground. I have a very irregular life as a musician and of course I do not move like I'm 30 anymore. But this 60-year-old child has still time.

Kate Beutel

Bethlehem, PA, United States

Better stamina for aerial work

I've completed Integral Strength, and I'm most excited about seeing my training reflected in better stamina during my aerial work. I train for FUN, in all its various forms! I really enjoy aerial arts and dance, so building my strength and flexibility for those things is a primary focus for me.

I'm a fairly new mom (kiddo is almost 2 years old), and there are times when I can't fit in an entire workout. I just try to do what I can and not give myself a hard time about it.

I just really like GMB's approach overall - the programs are well thought out, and the videos are very helpful. Plus, every person from GMB I've ever interacted with, either through email, Facebook, or in real life, has been a pleasure to talk to!

Frequently Asked Questions

We’ve also taken the liberty of including the answers here, since the questions aren’t very enlightening on their own 😉

Free Updates
Every few months, we update all of our programs based on client feedback and new things we’ve learned. You’ll never have to pay for the most recent version.

Lifetime Access
You’ll never lose access to your programs. If you have to take time off, pick right back up where you started. Your training materials are always available.

Brilliant Support
If you ever get stuck or need help, you can easily send a message and get expert support from one of our coaches. We’re here to help.

How do I access the course?

Just log into our online course area for instant access to the intro and the first phase of training. We’ll release the rest of the course a week at a time to keep you focused on the process instead of jumping ahead and derailing your progress.

What equipment will I need?

You’ll need something to do pull-ups on (bar, doorway, tree branch, etc.), a jump rope, and a bench or chair.

You’ll also need a computer or mobile device that can connect to the internet with enough bandwidth to stream video.

You might also like to wear some shorts or something.

What if I can't get internet where I workout?

We’ve made lower-resolution versions of the exercise tutorials available as a single .zip file you can download and access in your gym or while traveling if you don’t have internet access.

There are also PDF charts you can print out with the exact details of every training session.

How long does this take?

For the first couple of weeks, you’ll want to set aside more time to review the materials and practice the movements, but each training session should take less than 45 minutes (at the longest) to complete.

The recommended number of weekly sessions ramps up from three at the outset to four and eventually six by the end of the cycle. If you aren’t able to commit to that many training sessions, you can simply do the listed sessions in order, taking more time between training and extending the overall duration of the program. It’ll still work out great.

What exercises are included?

Probably nothing you haven’t seen before.

There’s jumping, squatting, pressing, pulling, bridging, and a couple of holds. All together, there’s just ten classic, proven exercises with progressive variations from beginner to advanced, and you can see most of them in the video near the top of the page.

Most importantly, we’ll show you how to do each one correctly and tie them together with the best programming to translate your strength gains to the real world.

Will this get me jacked / help me lose weight / teach me to play guitar?

Nope, maybe, and no.

This program is designed to build strength for performing movement skills. Your muscles will probably grow as they get stronger, but the protocols here are not optimized for hypertrophy, and we didn’t choose exercises based on aesthetics.

If you’re eating quality foods and restricting calories, you may lose weight, or you may not. That’s a whole complicated can of worms, but the most important thing to understand is that your diet plays a much bigger role than your workout. However, this program certainly won’t hurt if you’ve got your nutrition in order.

What if I have a question that's not covered here?

Check out our full FAQ area for more answers or to get in touch with our coaches: get answers here

My shoulders have gotten MUCH stronger!

Get a discounted rate with three of our most up-to-date programs:

Get Stronger & Move Better

Proven training to build your physical foundation without the guesswork

Build Strength to Move
Fix Tightness, Aches
Trust Your Coordination
Move Better in Any Activity

Movement & Mobility Bundle

$225

Reg. ~~$285~~

Mobius
GMB Mobility
Vitamin

Master Your Body

More Details

Or get Integral Strength – Bonus Edition for just $95

Yay! You made it to the bottom of the page.

Got questions? Click here to send us a note.