Laurie Shaw attempted a 30-day challenge to increase the muscle and strength in his arms. Having strong arms has numerous benefits including improved functional abilities, better athletic performance, reduced risk of injury, improved posture, increased metabolism, and boosted confidence. The challenge involved performing 100 bicep curls a day for 30 days. The muscles of the arms are divided into two main groups: the biceps and the triceps. Fitness challenges are fun because they provide variety, accountability, goal-setting, and a sense of community. Macronutrients are essential for human health and include carbohydrates, proteins, and fats. Protein is particularly important for muscle growth and recovery as it provides the necessary amino acids to repair and build muscle tissue. Consuming adequate protein can also help to slow down the loss of muscle mass as we age.