Book Notes – Squat Every Day by Matt Perryman

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.


Daily training has been used in the past – lifters such as Bob Peoples on record saying his training was “daily training with a few exercises and working up to limit poundages of 3-5 reps.”

In addition, there are ties to the Bulgarian style of training, which incorporates minimal assistance exercises and used the snatch, clean and jerk, and squat to maximal levels on a daily basis.

Ego Depletion (Finite Willpower)

A section of the book talks about the idea of finite willpower, and how it can affect training. Ego depletion is the idea there is a certain pool of willpower, and making conscious decisions regularly will “tired” one out. For instance, having to work hard on a challenging mental task throughout the day can make a workout feel more challenging. Within time, effects of ego depletion can be minimized with regular training (regular exposure to stressful events, if managed correctly, make the events less stressful).

Reading Wikipedia above makes this premise seem uncertain, but it’s worth considering in trying to make sure one optimizes themselves and considers the mental aspect of their training.

A takeaway from this is that training combines both the mental and physical.

Temperament, Reactiveness, and Training

When considering the general temperament of an individual (introversion/extroversion), this can show up in how training stimulus affects the individual:

Training Structure

Base Structure:

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:

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