“i started integral strength after finishing elements and I'm really enjoying the change and challenge of integral strength.. i know where I'm weak now more than ever and I'm actually noticably gaining strength! just like all gmb programs I've tried, I'm hooked and very grateful”
“I have been working with the Integral Strength program for about 7 weeks, and before that I had used GMB's mobility program for a couple years. I love GMB's functional approach to fitness. While I haven't noticed significant strength gains yet from integral strength, I have noticed that I just feel better and move better. I am going to continue the bodyweight only portion of the program for a few more weeks, and then try the gymnastic rings version, and then the pullup bar version, which I am excited for. I'll get into some specific thoughts about integral strength, but first a little background...
I am currently 47 years old, and as a young man I played a lot of sports, but never followed a real strength training program. In my 30s, I began weight training in a gym, and did that on and off for many years, but never really followed through for a long enough period to see significant gains. When the pandemic hit, like a lot of people, I created a home gym in my garage, and got more serious about fitness, particularly weight lifting, and running. Somewhere around 2021 I discovered bodyweight strength training and calisthenics online and fell in love with it. The idea of working toward skills like the handstand, planche, muscle up, etc, really was exciting. I used an app called "the movement athlete" for a while, and then tried "Calimove", both of which I enjoyed. I also discovered GMB on instagram around this time, and used some of their free resources like the pullup guide, l-sit guide, and handstand guide. I also used many of their flexibility free guides. I never paid attention to my mobility or flexibility before, and I've always been ashamed of my lack of hamstring flexibility; I've never been anywhere near being able to touch my toes with straight legs. I eventually bought GMB's mobility program, and started adding it to my routine 3 days a week, and I loved how it helped most of all with my tight hip flexors. In 2022 I got into running marathons, and all that training took a toll on my body, and the mobility program was great for alleviating pain, and working on my flexibility, though I still felt like I wasn't progressing much with my hamstring flexibility. I flirted with possibly purchasing GMB's elements program, because it looked interesting, but I continued following other calisthenics program, until one day I stumbled across the integral strength program on Instagram. It was appealing to me because I had just injured my shoulder, and weights, pushups and pullups were difficult, and this program seemed like something I could carefully work on while I recovered, before I went back to more "serious" calisthenics. Then I saw the resilience program, and picked that up to. Since then, I have found that the combination of the mobility program, integral strength, resilience when I can fit it in, and yoga 5 times a week for 20 to 30 minutes (I use the downdog app which is free for teachers) has been perfect for me. I have finally seen some significant hamstring flexibility gains. Now on to the specifics of integral strength...
First of all, GMB's app is very easy to use, and the layout is great and user-friendly. The demonstrations of the exercises are perfect and really set you up for success. Ryan is a fantastic teacher and guide; his personality is warm, funny, and he's not intimidating like some of the "gym bro" type trainers I have seen before. The models used in the demonstrations are normal people, not fitness models, which is a nice touch. The workouts are very structured: there is a warmup or "prepare" section, the main "practice" section, a "play" section in which you work on some of their fun crawling around type moves, a "push" section, and a cool down section with some dynamic stretching. You can choose to do a 15, 30 or 45 minute workout, and I have been choosing the 30 minute workout. When I first began the program, I noticed sore muscles that I hadn't felt before from my other workouts, this program definitely is a great full body strength workout. I am not sure yet how this program will help increase my strength overall as compared to the other bodyweight or weight training programs I've tried, but it seems like it will.
I think this program would be great for anyone at any age, but as a middle aged man, creeping toward 50, I have found that this program is perfect for keeping me strong, flexible, mobile, and more resilient to injury and I plan on using GMB's programs for a long time to come. Their programs are functional, not flashy. I will never go back to bench pressing in the gym again. If you are looking to get fit, strong, and mobile in a functional way then this program, and others from GMB as well, is for you. If you're looking to be a bodybuilder, or build sexy beach muscles, maybe look elsewhere...but for functional strength and true fitness, GMB is the best. I have tried many other programs, and the combination of accessability, app design, organization, friendly and non-intimidating trainers, functionality, and fun make GMB my favorite so far. I can't wait to get through all 3 modes of the integral strength program and then try the "sequencing" program.”
“I've been using GMB's life changing programmes for nearly 3 years. All the reviews are true. They sound unbelieveable, but they are true. The price is unbelievably low too. For the price of one session with a physio you get 40-60 sessions and can skip the physio. It is hard to add something in a review that hasn't already been said. I feel better, move better, have more fun and have the autonomy in my life the programmes promise. However, there is another benefit that is rarely mentioned and is for most of us low on the list of goals when signing up to GMB. After a few runs of Elements and maybe one of Sequences, I noticed quite dramatic changes in my body. Everything is strong and interwoven, absolutely nothing wobbles. I have always exercised, but I have never had such a trim figure. Even my feet are transformed with healthy strong toes and arches. GMB transforms your body literally from your fingers to your toes. I have just one tip, for those struggling with motivation - all you need to do is step on the mat and do what GMB tells you in these masterfully curated programmes. Enjoy. ps. And they are very cool, innovative, helpful, decent people.”
“Great program for whole body strength, with really good regressions and progressions. Just remember, be consistent, work on a progression that challenges you in the practise section and then on a version that you can do with good form in the push section and you will make progress. Progression comes from consistency. Stick with the program.”
“The program is easy to follow and it has good progressions if you can’t do the full movement right from the start. The program will definitely make you stronger while only using Bodyweight and a pull-up bar. Thanks GMB!”
“I decided to do Integral Strength after coming off of a standard hypertrophy program because I wanted to get my pull ups back (max was 4 and that was 10 years ago haha) and get strong enough to eventually do pistol squats. If you’re already fairly “strong”, the program may seem to start off a little slow and “easy”. I trusted it, did the drills, even if I already knew I could do push ups from the toes, etc. I have gotten so much out of the basic drills. I can feel my glutes working much more than ever before, I’m not back up to my 4 pull ups yet, but the reps I am doing are the cleanest they’ve ever been, and the workouts leave me feeling energized, not beat up. I’m a little over half way through the program and can already tell that Integral Strength is setting me up for massive improvements in future, more difficult calisthenic skills (and in everyday life, honestly). I’m a 45-year-old woman and a physical therapist. Don’t sleep on the neuromuscular gains you’ll receive from this program. They’re huge and so very transferable to other skills. I can’t recommend this program enough.”
“I've a few GMB programs now, they're all great but Integral Strength is my favourite. It's got it all: strength training, mobility, stretching. I really have noticed a difference in other areas of my life. I feel stronger and I'm definitely more flexible. I did the bodyweight only as my first cycle, now I'm on my second cycle and doing the pull ups. It keeps me motivated as it's so varied and great value for all of the content you get. GMB are a great company and if you need to reach out to them they get back to you in no time. Thanks GMB!”
