Book Notes

Book Notes – Squat Every Day

Wanted to try writing some notes to recap some of the books I’ve been reading as a means to rehash the knowledge and have a means to understand what I read, as well as have a reference if I need to look back later.

Squat Every Day by Matt Perryman provides a training philosophy around frequent training over the standard minimalist high intensity training used by many strength athletes.

His approach looks closer to what I’ve seen in high level weightlifting as opposed to powerlifting.

Training Structure

Base Structure:

  • 5-6 workouts a week
  • 1 hour each
  • 1-2 main lifts (squat, press, etc.)
  • 1-3 assistances (core, arms)

Hit a benchmark “minimum” for each lift, and work past that. Focus on smooth movement over grindy and slow.

When jumping up in lifts, two general styles:

  • Big jumps – good for exercises frequently done (squats)
  • Smaller jumps – provides extra practice at cost of energy & time

Think practice, not working out.

Start using 2-3 back off sets when feeling ready (if in doubt, say no).


  • Reductionism (act of breaking things down and simplifying) doesn’t always apply in all systems. Too many things going on to explain each detail.
  • Willpower is ultimately finite but can be trained over time.
  • Goal is to reduce emotional intensity – lifting should be level, not up and down. Relaxation is a skill since it conserves emotional energy.
  • Body is a garden, not a factory (use a bottom-up approach for experimentation, not top-down approach (highly planned)). Guiding a process as opposed to managing.
  • Do your best not to have total stoppage in training (better to go very light than to completely take time off). Hurts motivation much more, and falling out of habit is hard to recover from.
  • Focus on the process, not the achievement.

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