GMB Fitness

Build Strength That Works, Everywhere, Every Day.

Integral Strength builds power, control, and resilience—so you can move, perform, and feel strong in any situation.

100% Online | Lifetime Access | Equipment Optional

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“My favorite thing about Integral Strength is that I am building strength where I need it in my daily life. After only a few weeks of consistently training, I have the strength to shovel a foot and a half of snow, move or lift things easily, and just a general feeling of well-being.”

~ Katherine, USA​
“I’ve searched a lot of programs to help build upper body strength, and Integral Strength is one of the only ones that has worked for me. Lots of great exercises and easily adaptable to a busy schedule.”

~ James, USA
“This program made a big difference in my body control and strength. You feel the improvement over time rather than just seeing numbers go up like in weightlifting. It drills movements you may have never explored, hitting muscles you rarely engage but that help in your everyday life.”

~ Alexander, Finland

Closing the Gap Between Strength Training and Being Strong in Real Life

Most strength programs are focused on superficial muscle and isolated lifts but neglect deep stabilization, control, and integrated full-body strength. This leaves strength gaps — weak links in your body that lead to stiffness, slow progress, and injury.

Ever meet someone who looks strong but still moves like crap?

That’s the gap.

IS closes these gaps by combining power, control, and mobility into a structured strength-building cycle.

Build Strength to Move

You shouldn’t have to choose between getting stronger and moving well. Integral Strength specifically trains the movement patterns and strength ranges other programs neglect.

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.

3 Strength-Building Program Tracks

The three tracks in Integral Strength aren’t just “options” for using different equipment; each one adjusts the program to make the best use of each tool AND offer a progressive challenge as your strength increases.

The first level of Integral Strength is the Bodyweight track

Strength Foundation

In the Bodyweight track, you’ll build stability and power with exercises like L-sits, shrimp squats, and broad jumps. Zero equipment required.

The second level of Integral Strength uses a pull-up bar

Push+Pull Emphasis

The Bar track adds chin-ups, focusing on the initiation phase, where most people struggle to engage the upper back. You’ll also have to option to use parallettes for some exercises.

The third level of Integral Strength features gymnastic rings

Stability & Stamina

The Rings track prepares you for muscle-ups and more by training above-the-rings stability and strength-endurance at the top of the pull.

All three tracks include over 40 sessions, totaling over eight months of training (though we recommend taking a break between tracks).

Thoughtfully Designed Training Experience

We built our Praxis™ training platform around the idea that strength is a skill, and each training session is a chance to practice using it effectively.

 

🎬 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

An Integral Strength session displayed on a phone
 

⏲ 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 result is more power and endurance that translates directly to better athletic performance.

Teaching your body to express strength in a controlled, coordinated way gives you…

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

Integral Strength is the approach to strength training we wish we’d had decades ago. It’s a sustainable solution for building useful muscle safely and effectively.

 

Build Practical Strength for Any Physical Activity

Integral Strength is a complete, structured strength cycle you can repeat for long-term progress. Choose the option that fits your training goals best.

Integral Strength
$150
Full Program
  • 40+ Session Training Cycle
  • Bodyweight, Bar, and Ring Levels
  • Built-In Scheduling & Tracking
  • Lifetime Access & Updates

Get Integral Strength

Best Combo
Strength + Mobility
$195
$245 – Bundle for $50 Off
  • Integral Strength
  • GMB Mobility Program
  • Both Programs Pair Perfectly
  • Lifetime Access & Updates

Get Strong & Flexible

Work Capacity Bundle
$295
$379 – Bundle for $84 Off
  • Integral Strength
  • GMB Mobility Program
  • Triple Shot Conditioning
  • Recovery Add-On Program

Build Your Capacity

As soon as you sign up you get lifetime access, including free updates as we continually make it better… All for less than a couple appointments with a personal trainer.

GMB Integral Strength client Chanda Klco
CHANDA KLCOYOGA
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!”

Integral Strength will help you feel and move stronger, guaranteed.

The fact is if you do the work, you will get results.

If you’re not moving measurably, noticeably stronger after your first five sessions, we don’t want your money. Send us an email within 90 days of your purchase and we’ll give you a full refund that you can put towards a gym membership. See all the details here.

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.

Can I really build muscle and strength without lifting weights?

Yes. Strength isn’t just about lifting heavy—it’s about progressive resistance, time under tension, and control. IS uses structured, scalable progressions to challenge your muscles at every level and develop strength that actually transfers to movement.

Is this just another calisthenics program?

No. Most bodyweight programs focus on skills or arbitrary levels, leading to frustration and plateaus. IS is a structured strength cycle, meaning every session builds your ability to produce and control force efficiently—without wasting time on skills you don’t need.

What if I’m already strong?

That’s great—but strength is more than just lifting numbers. IS will refine your joint stability, movement control, and overall efficiency, ensuring your strength translates outside of the gym. Many experienced lifters have used IS to fill gaps in their training and break through plateaus.

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

How long does IS take?

  • Each track (Bodyweight, Bar, Rings) is designed to be done 2–4 times per week for 10–20 weeks.
  • If you progress through all three, you’ll have a full year of structured training.
  • Sessions are flexible—choose 15, 30, or 45 minutes based on your schedule and energy.

    • To get real results you’ll want to work up to 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 IS alongside other training?

    IS works as a dedicated strength phase—it’s not designed to be run at the same time as heavy lifting programs. However, it pairs well with movement training, sports, or other GMB programs, especially Mobility.

    What equipment will I need?

    No equipment is required. You can choose the Bodyweight Only track and repeat that cycle as often as you like and still make progress.

    If you have access to a pull-up bar, gymnastic rings, or parallettes, we’ll teach you the best exercises to use those tools effectively for practical strength development.

    Can I do this without doing Elements first?

    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 to begin training with IS.

    What exercises are included?

    IS includes a mix of classic calisthenics and upgraded variations.

    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, IS isn’t focused on specific skills, but it does provide an excellent foundation for muscle-up training. We also have a dedicated course for muscle-ups, and recommend IS as prep for that.

    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. The tracks are not just options. They are significantly different programs that use training tools for specific strength exercises.

    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 want to increase your muscle size, you’ll need to ensure you’re getting enough protein and rest in addition to training with IS.

    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.

    We also created a dedicated conditioning program called Triple Shot.

    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

    See what our clients are saying about their results with Integral Strength…

     

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