The Bartender Workout


You can get fit without a gym.  Whether you’re at home, on vacation, or take advantage of alternative fitness classes, it is possible. However, some guys are lucky enough to have careers that keeps them fit. That’s most obvious in guys who have jobs in the military, fire fighters, construction workers and the like. But, there are other careers with fitness perks that may surprise you­­. Case in point: the bartender.  

I spent many years in corporate America, and became a professional financial strategist and wealth advisor. Turns out, I was professionally sitting in a chair for twelve hours with little to no exercise except walking into the kitchen for a snack or extending my arm to pick up the phone. 

This daily routine left me feeling lethargic and unmotivated.  

It wasn’t until about five years ago—when I decided to follow my passion and dive into the world of hospitality—that I started to notice a change. ​The change came not just physically, but also with a sense of greater mental health. Being a bartender affords me the opportunity to stay fit and focused. It is a full body workout, yoga, and meditation session all wrapped into a night’s work. Honestly, my muscles have never been stronger, my energy has never been higher and my overall flexibility is at its peak. 

I would encourage anyone who wants a change of pace or who loves the world of hospitality to give bartending a try. For me, nothing beats the satisfaction you gain from offering a guest a memorable experience combined with the constant adrenaline and heart­pumping energy that comes with working a bar. Who knows, you may just end up with a great job ​and that beach body you always wanted. Cheers! 

Cody Goldstein is the founder of Muddling Memories, a unique beverage consulting firm curating cocktails for lifestyle brands, events and restaurants, and is currently the Beverage Director at Mathews in Jersey City, NJ. Follow him on Instagram (@muddling_memories) and Twitter (@muddlingmem) and Mathews Restaurant (@mathewsfoodanddrink).

Check out the daily bartending activities Goldstein says have serious fitness perks on the slides below. 

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The number of steps we take in a night can be upwards of 5,000 or roughly two miles.  

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Stocking Your Bar

When carrying a milk crate full of liquor (roughly 36 pounds), I recommend bending your knees and lifting from a squat position, similar to doing a deadlift. 

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Grabbing Bottles

Reaching on your tippy toes for that bottle sitting on the top shelf will give you a nice extension and stretch, like you’d get from doing calf raises. 

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Changing Out Kegs

Picking up an empty keg will work the mid to upper back. A full keg weighs 160 pounds and an empty keg weighs 30 pounds. An empty keg is like picking up a kettlebell—because of the handle, you can swing it up over your head.

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Serving Trays

Using your fingertips to carry a tray from the bottom will help improve your balance and keep you very centered and in tune with your body. (Not to mention: it’s also great for the forearms!) 

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