By working through the variations and circuits in Integral Strength you’ll build the kind of power and endurance that carries over into demanding physical skills and dynamic sports. All you need is a pull-up bar and a bit of floor.
Build Practical Strength With Minimal Equipment
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.
Classic Bodyweight Exercises and Variations
Perfect for Beginner to Intermediate Level
Practical, Whole-Body Strength
Move with Confidence and Resist Injury
Sandi York
Buffalo, NY, United States
IS
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.
🤷♂️ IS INTEGRAL STRENGTH FOR ME?
If you’ve been doing consistent exercise for at least a few months*, Integral Strength will get you 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 development 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 any computer or mobile device. Each session shows you exactly what to do to make continuous progress. Here are some helpful details:
- Training Schedule: Integral Strength adapts to the time you have available. In general we recommend at least 30 minutes, three times per week for best results.
- 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.) and a little open floor space.
😎 THE RESULTS
Over 19,650 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.
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.
Structured for Continuous Progress With No Stalling
Anyone can work out for a few weeks and get a little stronger. But making significant gains in strength and endurance in a relatively short time takes smart programming. We built Integral Strength around proven protocols to make sure you get lasting results.
Phase 1
Assessment & Technique Practice
During the first few sessions you’ll familiarize yourself with all the exercises and gradually get your body acclimated to the new movements and workload.
Phase 2
Baseline & Motor Patterning
Next you’ll build on the skills you learned in Phase 1 to develop your strength endurance and also improve your ability to coordinate your whole body for powerful, precise movement, establishing a new baseline you’ll carry into the next phase.
Phase 3
Volume & Skill Development
As your work capacity increases, you’ll practice higher volume and more challenging variations to boost both your skill level and conditioning.
Phase 4
Efficiency & Application
At this point you’ll be regularly practicing at a level that felt out of reach at the beginning. By focusing on smoothing out any weak spots you’ll ensure maximum transfer of strength to all your other activities.
Even if you’ve hit plateaus in the past, this structured approach will help you get results beyond where you’ve gotten stuck. It’s not magic. It’s just what happens when you follow a program crafted with decades of practical training experience.
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 most 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 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 you chin-up and shrimp squat
Prepare your body for more advanced movement skills like muscle-ups and bent-arm stands
With Integral Strength you don’t have to guess the best path to results. It’s baked right into our intuitive course platform to make developing your athletic strength as simple as possible.
Training Designed to Work on Your Terms
If there’s one thing we’ve learned helping thousands of people get stronger and move better, it’s that the best program is the one you’ll actually do. So we built our online platform to be both effective and to help you keep making progress even when things get hectic.
Progress on Your Schedule
Automatically adjusts to the days and time that you have available
Fits in Your Pocket
Elements works on any computer or mobile internet device so you can train wherever works best for you
No Guesswork
Each session shows you exactly what to do so you always know how to make progress
Give Yourself a Nudge
Set up customizable email reminders to help keep future you on track
All you have to do is open Integral Strength when you’re ready to train and it picks up right where you left off. Just follow the helpful video tutorials, pat yourself on the back, and enjoy feeling stronger and more controlled in every activity you do.
Join 19,650 clients who have gotten stronger than ever with Integral Strength:
IS
Case Study: Better Than Traditional Strength Programs
In many of the traditional programs they focus on strength training and resting—that’s it. No mobility, no stretching and no mindfulness of movement at all. And this is why people get injuries, because of the poor programming. In contrast, Integral Strength is designed to enable you and make you strong, not just in your muscles, but also in your joints, tendons, ligaments, and nervous system.
Integral Strength is a well-designed program. It has a combination of strength and mobility and stretches, and it improved my core a lot, which helped me to be more stable.
My biggest motivation to train is to build the strength and mobility to play with my kids, play football, practice BJJ, and do some skills. The program helped me [overcome the cycle of injury I was in] by preparing my body gradually (the joints, tendons, and ligaments, along with the nervous system and muscles) through strength, flexibility and motor control, and a gradual progression of difficulty and volume.
Ross Sargent
Chief Instructor, Cambridge Kung FuUnited Kingdom
IS
Truly Excellent on So Many Levels
My wife and I have completed our first week of Integral Strength. I just wanted to say thank you for putting this together. We are both loving it. I feel it's the best programme I've come across and have been recommending it already to my students.
It is truly excellent on so many levels: Your coaching, the exercises, the demonstrators, the online platform... Great work!
Topi
Finland
IS
I'm Not Sure I've Every Felt This Strong!
I love Integral Strength! 🙂 I've tried many programs, but the time-based and quality-focused training has really made a difference, I'm not sure I've ever felt this strong before! (Upper body strength has never been my best feature).
The fact that there are progressions from the really simple to the hardest level allow me to scale the training a lot, depending on the energy levels of certain days, and that's just awesome, because no matter how much I feel like not training some days, it's still possible to do a proper workout and scale it down, and also go for the full challenge on better days.
So, thanks a lot for all the things you guys and girls do and keep up the good work! 🙂
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.
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
IS
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
IS
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 😉
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.
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?
You’ll need something to do pull-ups on (bar, doorway, tree branch, etc.) and a computer or mobile device that can stream video.
You might also like to wear some shorts or something.
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 finish the program in 8 to 10 weeks.
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 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 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.
Is this good for 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. As soon as you purchase the program we’ll send you the link where you can log in and get started.
Can I use it somewhere without internet like my gym or unabomber cabin?
Negatory on that one, good buddy. You need to be connected to the internet to use our programs.
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
Laura Fancy
Australia
IS
My Shoulders Have Gotten MUCH Stronger
Because of my prior experience with bodyweight training (doing Reddit routines and weightlifting), I thought the beginning of IS was a little slow. I will admit that now that I'm at the end of the program, I totally understand the method to your madness and I'm glad it was designed that way. I have been SO focused on reps and sets and whatnot, without giving much consideration to how I felt performing exercises. I was mindful of form, but form does suffer in order to crank out x number of reps. It was a bit of a wake-up call.
I can honestly say I have made quite a few gains with this program. Firstly, my pull-ups have improved. I have stalled on pull-up progress for quite some time. The amount of work I am able to do now is slightly better, but the quality and ease of the exercise has improved dramatically. My shoulders have gotten MUCH stronger.
Same with core strength. I dabble in yoga and was able to do some challenging arm balancing poses with ease, when previously I was unable to get anywhere close. Also, my handstand has improved! I haven't been practicing since I started IS, but attempted one the other day. I was much more stable, confident, and had way more control than ever before. Hip strength and stability is better. This has been a limiting factor in my barbell squats and I have neglected to really put time and effort into fixing this. I'm excited to see the carryover in a couple of weeks!
The instructional videos were very well done. Was detailed, yet succinct and the demos were easy to follow. In summary, this is a great program. As I've said, I have experience in working out and found a lot of value in doing IS.