Get strong for athletic movement. (no gym required)

Integral Strength is an online training program that helps you build dynamic power and endurance for sports, training, and all your other activities.

🏆 Modern Twist on Classic Calisthenics
📈 Intelligent Exercise Progression
💪 Choose Bodyweight Only, Bar, or Rings

You can choose the Bodyweight Only version to get strong with zero equipment. Or you can get Fully Equipped, which includes the full Bodyweight Only track, plus the option to use a pull-up bar or gymnastic rings.

Both are efficient and effective for building athletic strength. Choose the one that fits your goals.

Bodyweight Only

$95

Single Program Track:

Zero Equipment
Smart Progressions
Whole Body Strength

or 3 payments of $35

Fully Equipped

$125

🥇 MOST POPULAR

3 Full Program Tracks:

Bodyweight Only
Bodyweight + Bar
Bodyweight + Rings

or 4 payments of $35

See bundle options

👇 or scroll down for more details 👇

HERE’S WHAT CLIENTS ARE SAYING ABOUT INTEGRAL STRENGTH

GMB Integral Strength Client Chris Shimana

CHRIS SHIMANA
STRENGTH COACH, LAS VEGAS, NV

“I’m a 47-year-old retired military leader and competitive powerlifter with a host of injuries. Integral Strength has already reduced a number of my aches and pains. The training has been an absolute joy.”

GMB Integral Strength Client Laura Try

LAURA TRY
ADVENTURER & YOUTUBER, UK

“My rowing has improved due to a stronger motor movement in my legs and my running posture feels great. I think my shrimp squat practise most days is what has made my legs strong enough to complete a challenge like this. Thank you, GMB!”

Be strong in the movements and positions you actually use.

Most people are taught to build strength like it’s a math problem: increase how much each individual muscle can lift, add them all up, and voila! That’s how strong you are.

Which is why so many “strong” people are clunky and stiff.

But true athletic strength—the kind you see in a full-stretch Rafael Nadal forehand—is much more than the sum of disconnected parts. It’s how you coordinate force throughout your body, through various ranges of motion, to achieve your goals.

That’s what Integral Strength helps you build. So you can be strong and capable for the activities that matter to you.

The 3 Building Blocks of Strength to Move

If you’ve seen pro athletes train, they often do dozens of exercises and drills at varying levels of intensity and complexity. You don’t have time for all that. So we’ve boiled athletic strength down to 3 key components.

GMB Head Coach Ryan Hurst demonstrating an Inverted Press progression

Clear Progression for Practical Strength

Integral Strength walks you step-by-step through developing strength skills in useful ranges and directions so you’re always making progress. Never bored. Never stuck.

GMB Head Coach Ryan Hurst demonstrating a Shrimp Squat

Balance and Agility for Athletic Movement

You’ll practice single-leg and inverted skills that most programs leave out, which translate directly to poised, responsive movement.

GMB Head Coach Ryan Hurst demonstrating the Spiderman

Multiplanar Movement for Dynamic Adaptability

Life and sports don’t happen one direction at a time. By training your body along multiple planes you’ll be ready to apply your strength in fast-moving athletic environments.

We chose exercises that strengthen connective tissues and protect your joints. So your whole body gets stronger and more resilient in the ranges of motion that support dynamic performance.

Bodyweight only vs. Simple, efficient equipment: your choice to get strong.

There are lots of different equipment types for building strength, and some are a lot better than others. But they’re just tools.

You can build significant, useful strength without any equipment at all. Integral Strength gives you two options:

GMB Head Coach Ryan Hurst demonstrating a bodyweight only exercise

IS Bodyweight uses the most effective exercises that require zero equipment. No bands, backpacks, bosu balls… nothing. Just you, gravity, and whatever you’re using to stream the program.

GMB Head Coach Ryan Hurst demonstrating an exercise on the gymnastic rings

IS Fully Equipped lets you choose gymnastic rings or a pull-up bar to unlock movements like chin-ups and rows. We also recommend parallettes (though you can perform all the p-bar exercises just as well on the floor).

Both are effective. The key is choosing the option that works best for your situation and goals.

It’s all easy to use on any smartphone or computer.

🎬 No more searching for tutorials and reading charts – just show up and hit start

🗓 Set your ideal weekly cadence and choose the duration that fits your schedule

⏲ Adapts to your level with timed sets instead of rigidly prescribed reps

💪 Low-intensity sessions so you can still make progress on days you’re not 100%

The results is more power and endurance that translates directly to better athletic performance.

In short, you teach your body to express strength in a controlled, coordinated way. That means…

🏃‍♀️ Better running economy for endurance athletes
🧗‍♂️ Body control for climbers
🏋️‍♀️ Joint stability for lifters
🤸‍♂️ More capability with less injury risk for anyone

Here’s what you can expect when you train with Integral Strength:

JOIN OVER 20,273 CLIENTS WHO’VE GOTTEN STRONG WITH INTEGRAL STRENGTH

GMB Integral Strength Client Michelle Ho

MICHELLE HO
SMALL BUSINESS OWNER, MALAYSIA

“It makes me feel almost superhuman to be able to do these things at my age. I actually pulled off a move in my pole dancing that just a few months prior I was afraid to try.”

GMB Integral Strength client Ammar Rajab

AMMAR RAJAB
FITNESS TRAINER, BAHRAIN

“It improved my core a lot, which helped me to be more stable. Integral Strength is a well-designed program. It has a combination of strength and mobility and stretches, which makes you strong not just in your muscles, but also in your joints, tendons, ligaments, and nervous system.”

GMB Fitness Client Amanda Chung Fat

AMANDA CHUNG FAT
PARIS, FRANCE

“Integral Strength was unlike any of the dozens of programs I had tried in order to get strong, especially in my upper body. The workouts flew by. I am stronger now than I was when I was rowing in college, but the best thing is that it teaches simple, effective, and really cool movements that can be done anytime, anywhere, and for a lifetime.”

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.

Choose Bodyweight Only to train with zero equipment. Or get Fully Equipped for simple, effective equipment options:

Bodyweight Only

$95

Single Program Track:

• Zero Equipment
• Smart Progressions
• Whole Body Strength

or 3 payments of $35

Fully Equipped

$125

🥇 MOST POPULAR

3 Full Program Tracks:

• Bodyweight Only
• Bodyweight + Bar
• Bodyweight + Rings

or 4 payments of $35

See bundle options

Results Guaranteed: If you’re not moving noticeably better in two weeks, we don’t want your money. Send us an email within 14 days after we add IS to your account and we’ll give you a full refund.

Frequently Asked Questions

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

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.

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.

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.

What equipment will I need?

For the the Bodyweight only program, none at all.

For the Fully Equipped versions, you need either a pull-up bar or rings, and we recommend parallettes (p-bars) but they’re not required. After you sign up we’ll give you a list of recommended options, in case you don’t have them yet.

How much time does it take?

That depends on you. You decide how many days a week you want to train, and the program even asks you how much time you have available before each session and adjusts to fit.

But to get real results you’ll want to start with a minimum of 30 minutes, three times per week. Then as you progress you’ll probably find you can handle a bit more over time. Most people can complete their first round of the program in 8 to 10 weeks, and many choose to immediately begin a second cycle.

Can I do this without doing Elements?

Sure, if you’ve done some basic fitness training and can do some bodyweight squats and a few push-ups, then you’re strong enough for IS.

Am I too strong for this?

No. It doesn’t work like that. Though most of the exercises in the program are fairly classic staples, the protocols aren’t based on specific rep ranges or skill progressions. You can challenge yourself with this program at almost any level of strength.

However, if you think you’re a hotshot, you won’t enjoy it anyway, so don’t bother 😉

What exercises are included?

Probably nothing you haven’t seen before.

There’s jumping, squatting, pressing, pulling, core work. Just proven exercises with progressive variations from beginner to advanced, and you can see many 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 I learn muscle-ups, levers, iron cross, or other moves?

No.

This is a strength program, not a skill program. You will not learn any skill you’ll be able to brag about on Instagram.

Will this help me finally get pull-ups?

A big ol’ YES to that. You are in the right place.

Will I be able to swap back and forth between the bodyweight and rings tracks?

Nope. This is not currently possible. Maybe in a future version.

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 skillful movements. 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 in weight loss than your workout. However, this program certainly won’t hurt if you’ve got your nutrition in order.

Does this include cardio?

You’ll definitely get your heart rate up but this isn’t a cardio program. Instead, the conditioning aspect of Integral Strength focuses on strength-endurance, which is how long you can sustain a high level of muscular output. In most athletic activities this is a much more important factor than cardio.

Is there an app I have to download?

No, you just use the browser on your computer or phone to access it.

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

GMB Integral Strength client Chanda Klco

CHANDA KLCO
YOGA THERAPIST, CO, USA

“I thought I’d never be able to do a pull-up, ever. But now I can jump up halfway and pull and come down slowly with control. With GMB I’m getting close. Like at 44 I’m gonna be able to do a pull-up. And I’m just like… wow!

“I love the way Integral Strength is put together in a balanced way. I’ve been out hiking 100 miles of the Arizona Trail. Thanks to regular training I felt great!”

Save up to 20%+ on lifetime access to our top-selling programs with a bundle…

Attributes Bundle

Get the strength and mobility to rock your sports and activities:

The 3 GMB Programs in the Attributes bundle shown on iPhones

Lifetime Access to 3 Programs: Integral Strength: Fully Equipped, GMB Mobility, and Resilience
Build power, endurance, and useful range of motion
Train your body to resist common injuries
Zero equipment needed

Perform with more power, freedom, and confidence across the board.

Value of ~~$249~~ (save $29)

$220

Get Strong & Mobile

or make 4 payments of $59

🥇 Best Deal

Movement & Attributes Bundle

Get lifetime access to the full curriculum for physical autonomy.

The 7 GMB Programs in the Movement & Attributes bundle shown on iPhones

Elements and Sequences for athletic capability
Integral Strength: Fully Equipped and Mobility to boost performance
Resilience, Respiration, and Recovery for consistent gains
Zero equipment needed

You’re getting years’ worth of proven, repeatable training for less than a month with a personal trainer.

Value of ~~$552~~ (save $127)

$425

Get Total Physical Autonomy

or make 5 payments of $89

Or get Integral Strength: Fully Equipped for $125

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