Dr. Andy Galpin

really helps overall global health.

And what's furthermore interesting about this paper and many, many, many others is there doesn't seem to be an upper limit.

So when you continue to increase strength, you continue to reduce risk of all-cause mortality,

dementia, and similar other things.

And so we don't see this really even an asymptote.

We don't see a tapering off of benefit.

We just continue to see rises in improvements in risk reduction factors, hazard risk, mortality risk, a number of other things important to overall health when we continue to get stronger, whether we're talking about grip strength, leg strength, or anything else.

And so it just, right now, according to the data across, again, multiple areas, just continuing to get stronger seems to continually benefit human health and performance.

At this point, we can now move into our final I, which is intervene.

In other words, what do you do to improve your muscle quality?

I'm going to give you four big areas to focus on.

The very first one is similar to what we talked about for muscle quantity, and that is you want to train all of your joints through all their ranges of motion.

One thing people fail to realize is it's good to be strong, but you need to be strong and fast and have good endurance over the entire range of the motion.

You're going to be put into positions likely where the muscle needs to contract when it's shortened, when it's extended, and many other positions.

And so we want to train that somehow across multiple range of motion.

The first is similar to what we talked about with muscle quantity, and that is all ranges of motion.

You want to be strong, fast, and have great endurance when your muscles are both shortened, when they're extended, and when they're in various positions.

As always, we don't ever want to put a joint into a bad position, and then we definitely don't want to load that or contract that.

But as much as we can, we want to force human movement in a high quality through a large range of motion.

The second one here is being intentional.