Laurie Shaw took on a 30-day challenge to see how much muscle and strength he could build in his arms. Strong arms offer a range of benefits, including improved functional abilities, better athletic performance, reduced risk of injury, improved posture, increased metabolism, and boosted confidence. The arm muscles are divided into two groups: the biceps and the triceps. Fitness challenges can be fun as they provide variety, accountability, goal-setting, and a sense of community. Macronutrients, which consist of carbohydrates, proteins, and fats, are necessary for proper nutrition. Protein is particularly important for muscle growth and recovery.