Summary: "I Stopped Squatting For Longevity" — Kreatures Of Habit Podcast with Michael Chernow
Release Date: August 25, 2025
Host: Michael Chernow
Episode Type: Solo “Monday Moments”
Episode Overview
In this solo "Monday Moments" episode, Michael Chernow opens up about a significant change in his fitness approach: he has stopped doing traditional heavy squats and deadlifts to prioritize his long-term health and well-being. Drawing from personal experience with back pain and a lifetime of high-impact activities, Michael discusses the importance of evolving one’s habits for longevity and quality of life. He shares alternative training methods and encourages listeners to reconsider “must do” exercises, especially if these are causing harm.
Key Discussion Points & Insights
Michael’s Backstory with Lifting and Injury
- Michael recounts years of dealing with painful injuries from lower back issues due to sports and heavy lifting:
- “I probably spent at least a year of my life, if not longer in consecutive days, hobbling around in pretty significant pain.” (00:00)
- His fitness history includes snowboarding, skateboarding, Muay Thai, running, and Jiu Jitsu — all contributing factors to back troubles.
Decision to Stop Squats and Deadlifts
- Michael shares a pivotal decision: “I have not done a single squat. Traditional, back loaded, barbell, back squat. I have not done one in months. I also have not done a traditional conventional deadlift… I don’t believe I will ever do them again.” (03:03)
- He clarifies that while he once loved these lifts and their challenge, the ongoing pain has forced him to reassess their place in his training.
Finding New Joy in Training
- Shifts focus to lighter weight, higher-rep routines:
- “I have fallen in love with lighter weight, higher rep, higher volume training… Across the board.” (03:55)
- Describes a recent hotel-gym workout using only 50 lb dumbbells for sets of 25 reps, finding satisfaction and challenge without needing maximum weights.
Reframing "Hardcore" Habits for Longevity
- Michael confronts the cultural pressure to keep pushing heavy, remarking:
- “I know I am. People are gonna be throwing tomatoes at me, but I'm gonna share it with you because it's just a fact... as I evolve in life, I have to choose my battles.” (01:36)
- On squats and deadlifts: “They served a massive purpose for me for years… But the fact of the matter is is that they hurt my back… I have to choose my battles.” (02:57)
Alternative Techniques and Equipment
- Endorses the belt squat attachment as a spine-friendly alternative:
- “One thing that I have been doing, which I've also fallen in love with, was the belt squat attachment… instead of loading your back with all the weight, you actually, you lift with your legs… far less pressure impacting your spine.” (08:24)
- Demonstrates openness to experimentation: “I've been interested in playing around with a whole bunch of new things in training, and I feel so much better not doing deadlifts and squats.” (09:12)
Encouragement for Listeners
- Empathy for those who struggle with similar exercise-related injuries:
- “If squatting and deadlifting have been things that you love, but they… are your main source of injury… it’s all good. Put them to rest. It's okay. It is really okay.” (09:46)
- Reassures that health takes precedence over ego lifting and that there are many paths to building strength.
Notable Quotes & Memorable Moments
- “Our habits will make us or they will break us. I’ve lived on both sides of the tracks and have experienced some of the best and the worst that habits have in store.” (00:35)
- “I’ve got to choose my battles, and that is a battle that I don’t feel like I need to fight.” (10:07)
- “Lifting weights, resistance training is a big part of my happiness and my life, my health, my longevity. It's a big part of my plan.” (10:39)
Timestamps for Key Segments
- 00:00 – Personal experience with pain and the decision to stop heavy squats and deadlifts
- 01:05 – Introduction to the “Monday Moments” solo episode format
- 02:07 – Cumulative damage from years of intense fitness activities
- 03:03 – The precise moment Michael declares he’s done with traditional squats and deadlifts
- 03:55 – Discovering the benefits of lighter, higher-rep, higher-volume training
- 08:24 – Explanation and praise for the belt squat attachment as a safe alternative
- 09:46 – Advice for those whose beloved lifts are causing injury
- 10:39 – Reflection on the centrality of resistance training to overall well-being
Closing Thoughts
Michael’s honest and relatable approach demystifies the necessity of “core” lifts for every athlete and highlights the importance of adapting habits as you mature or encounter physical setbacks. Embracing new forms of exercise — and letting go of those that do harm — isn’t admitting defeat, but demonstrates wisdom and self-care. Listeners are encouraged to DM Michael for details on his revised training program if interested.