Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

The more you use a particular joint, the more important it is that you expose it to a variety of stressors

A higher level of fitness means lower risk of injury. The take-home message for nonathletes is similar. This is the most important injury-prevention lesson in the book: being sedentary all week and then playing golf or tennis on the weekend is the easiest way to get injured and develop joint pain. Even within daily time periods, being sedentary all

The basic movement patterns that train your lower half—squatting, hinging, lunging—produce the greatest metabolic response. Most importantly, having a strong lower half is the best way to protect your body from the most common pain points: low back pain and knee pain.

First, physical fitness (specifically, muscle mass and strength levels) is one of the strongest predictors of future health.

you can build significant muscle, strength, and joint integrity in as little as two days per week. The key is using the right exercises, repetition tempos, and recovery periods to create consistent, positive adaptations.

Load training has a unique benefit related to the regenerative processes in your muscles, joints, and virtually every cell in your body. It’s called mechanotransduction—the process by which your cells sense and respond to mechanical stimuli, changing them into biochemical signals that prompt certain cellular responses.