Guide to Personal Training in Tokyo

By Luana Aschemann | April 17th, 2023 

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    If you are a foreigner who has just settled in Tokyo and want to find a way to enhance your overall fitness, personal training is the optimal means to get you started.

    Whether you want to find a program to lose weight, gain muscle mass or improve your functional skills, there are multiple fitness trainers in Tokyo who offer a suitable, personalized training plan.

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    Why Start Personal Training?

    Committing your time to fitness training can be a great idea if you want to find a way to look after your health. At least 3 training sessions per week are recommended if you start training as a beginner. When you progress in your fitness journey, even 4-5 days are said to be taken into consideration. Nevertheless, implementing a program into your weekly schedule that is optimal for you might not be an easy task. It can be quite time consuming to stay on top of sessions which usually take about one hour each. 

    Moreover you should structure your workouts well to get the most of it. So, getting started as a beginner can be very overwhelming. In order to create the optimal training plan it is essential to have a lot of knowledge about the physiology of the human body. You need to know which exercises target which muscles. In addition, you have to consider that knowing the optimal posture is essential during workouts. Only the right movements enable you to work out effectively and not harm yourself.

    Thus it is very comforting to be guided through your training program by someone who has a lot of knowledge and experience in this field.  Especially if you are a beginner, training with a licensed trainer who pushes you through the workouts, is very helpful. Before we get started though, let’s first explore the differences between personal training and fitness training, and look at some of their benefits

    Partner Workout Training with a Certified Trainer in a Personal Training Session

    Fitness Training vs. Personal Training

    What is Fitness Training?

    Fitness training, also known as physical fitness training, is a structured fitness program designed to improve your overall health, fitness and physical performance. It can be done through different kinds of workout programs. For example, fitness training involves: 

    • Weight lifting 
    • Aerobics
    • Cross fit
    • Boxing
    • Cycling / Biking

    Advantages of Fitness Training

    In general, fitness training regulates a lot of your body functions in a positive way.

    First of all it makes you burn calories and helps you control your weight. Secondly it helps you combat diseases and critical health conditions. For example it improves cardiovascular health and prevents health concerns like stroke, high blood pressure, type two diabetes and many types of cancer. Psychologically it decreases the risk of depression and reduces anxiety levels and stress. Additionally regular exercise can lead to increased energy levels and productivity through a stimulation of various brain chemicals. 

    Besides that, fitness training promotes an improved sleep quality, and boosts your immune system function. If you like to work out with other people it can help you to connect with them in a fun social setting. So, all in all fitness training can improve your life in many aspects!

    Disadantages of Fitness Training

    As with any type of physical exercise, it is important to remember that for every advantage, there are also disadvantages and things to be careful of.

    Lifting too heavy can lead to spinal injuries and muscle and joint damage. Not having the right posture while working out can lead to serious joint and muscle damage as well. Therefore it's always essential to choose the optimal fitness level for your needs. 

    Also remember, some types of exercises are not appropriate for everyone. Certain types of exercises can exacerbate specific health conditions. When experiencing an ache or pain or  having another type of injury, always consult a doctor first. They will advise you if it's safe for you to exert yourself physically and tell you how far you can push yourself. In the event that you have undergone surgery recently, they will most likely advise you to not pursue fitness training for at least a few months to promote a safe healing process.

    Are you currently in need of a doctor in Tokyo and can not speak Japanese? Check out the Ultimate Guide to English Speaking Doctors in Tokyo

    In order to lower or erase the negative side effects of generic fitness training, following a personalized program with a trainer who takes the points above into concern is just the right choice.

    Next, we are going to look into how personal training differs from regular fitness training. We will focus on its unique  benefits as well.

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    What is Personal Training

    Personal training is a training program which is adjusted to your needs. It is always led by a licensed fitness professional who creates customized workout plans based on your fitness goals, health and fitness level. Personal training typically takes place in a gym and sessions last for about one hour. The kinds of workouts and equipment you use will vary depending on your goals. If you aim to lose weight and want to define your body in a specific way a licensed trainer can create a fitness plan for you in a one-on-one or group program, which will form your body over time and make you achieve your desired physique. Otherwise they can also help you with the recovering process from an injury or illness. A fitness professional can implement exercises in your program which doctors advised you to do and promote its correct performance. Besides that, personal training can also be taken advantage of in sports like yoga, where the health related goals expand to a spiritual level.

    Advantages of Personal Training

    Personal training is a training program which is adjusted to your needs. It is always led by a licensed fitness professional who creates customized workout plans based on your fitness goals, health and fitness level. Personal training typically takes place in a gym and sessions last for about one hour. The kinds of workouts and equipment you use will vary depending on your goals. If you aim to lose weight and want to define your body in a specific way a licensed trainer can create a fitness plan for you in a one-on-one or group program, which will form your body over time and make you achieve your desired physique. Otherwise they can also help you with the recovering process from an injury or illness. A fitness professional can implement exercises in your program which doctors advised you to do and promote its correct performance. Besides that, personal training can also be taken advantage of in sports like yoga, where the health related goals expand to a spiritual level.

    Personal Training and Nutrition

    As nutrition has a huge influence on your overall health as well, it might be a topic to explore with your trainer. Eating the right food will fuel your body, make you better endure workout programs and achieve your fitness goals in a faster time. Or even make you reach your dream body at all. Depending on your fitness goals, the calorie intake is essential. If you want to gain muscles you have to eat in a calorie surplus. That means that you have to eat more calories than your body needs in a day. But it is not easy to assess the optimal amount of food you should eat in a surplus.

    How can I know when my calorie intake is too much? If you are curious what your calorie intake is and want to have the information right now, visit to calculate your optimal intake. 

    Otherwise a licensed  trainer can advise you on this topic and tell you how many calories you should eat a day. In addition to that they can tell you which foods to eat best and which to avoid. Therefore he can additionally create a meal plan for you and improve your nutritional lifestyle. 

    If you are very conscious about what you eat and are adhering to a halal diet, explore our Ultimate Guide to Halal Japanese Food to find some places which can be chosen for maintaining your culinary preferences.

    Personal Trainer corrects the posture of a client during a Personal Training Session

    Types of Personal Training

    There are many different types of personal training depending on your goals. As we mentioned before, all types are guided by a certified fitness professional / personal trainer. These trainers  design individualized work out plans for you and provide guidance and motivation to help you achieve your fitness goals.

    One-On-One Personal Training

    The most common type of personal training is a physical one-on-one interaction. The trainer creates a personalized fitness plan ,and provides personal instruction and motivation. 

    It may be the most standardized type of personal training because it makes communication easier and the trainer’s focus is all on you. 

    Checking your posture during your workout might be the easiest via one-on-one because the trainer can check all angles. They can physically correct your posture and demonstrate how to do the exercises the correct way.

    Group Personal Training

    Besides one-on-one personal training there also exist personal training programs which take place in groups. In this type of training a personal trainer works with a group of individuals to provide personalized fitness plans and instruction. It usually involves about 2-5 people. You might not get as much attention from your trainer like in a one-on-one session but it can hold multiple benefits as well. 

    Group personal training can be a more cost-effective option than one-one-one personal training. Furthermore, working out in a group might have a positive impact on your motivation to workout. You can explore the fitness world with your friends or get to know new people with the same interest to better their health. Thus being exposed to this exclusive goal archiving environment you can support each other and implement a positive lifestyle.

    Online Personal Training

    In case commuting to the location of a personal trainer might be too time consuming for you, keep in mind that online courses exist as well! Since everyday life can be very busy and our schedule can consume much of our time, you might just feel more comfortable to stay at home.

    But that doesn't mean that you will not have the possibility to receive a personal training program! They can be held via different channels. Typically you have the possibility to choose between online training sessions that take place via video call, email or messaging. 

    Through this type of personal training the instructors can provide you with instructions, feedback and motivation. 

    But keep in mind that the only way to experience the whole exclusivity of a personalized session is through communicating via video call. Otherwise the trainer will not be able to correct your form and comment on your exercises in real time. 

    So by now you know about the different interaction types of personal training. Let's talk about several types of personal training which differ in their physical activity.

    Personal Training: Activities

    Strength And Conditioning Personal Training

    If you want to gain bigger muscles, improve your physiological endurance or just generally get better in shape, then strength and conditioning personal training is optimal for you. This type of personal training focuses on toning your body and improving athletic performance through specific exercises and conditioning exercises. For example training at a gym is optimal for improving both aspects. You can improve your strength with machines which target different muscles and do free weight training with barbells. Repeating movements about 6-8 times is essential to develop your muscles. This is called a hypertrophy workout.  Following a specific training plan and repeating the movements in this manner will enable you to add more weight over time. Your improved strength will make your muscles bigger and tone your body. 

    If you prefer to train your physical condition instead you can for example go jogging on a treadmill or choose a stairmaster or elliptical instead. Besides that, you can add more repetitions to the exercises you do with machines or barrels. If you repeat a movement about 15-20 times it will improve your condition. As with generic strength workout it's essential here as well to add weight over time.

    Functional Fitness Personal Training

    In case a generic workout with machines sounds rather boring for you and you prefer to follow some movements which are more free you should consider trying functional training. 

    This type of personal training involves movements which are used in everyday activities. It often includes compound exercises which address multiple muscle groups at once. Therefore it can be done in a shorter amount of time than traditional strength training. The balanced targeting of multiple muscles can help you to improve your stability and balance. This results in a reduced risk of injury during these movements in daily life. 

    For example, when experiencing back pain functional training might be just the right activity for you since it focuses a lot at strengthening your core. Your posture will be influenced through this workout and your body will thank you for it!

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    Rehabilitation Personal Training

    This type of personal training might be the fitting program for you if you are currently recovering from an injury or illness.  The personal trainer will create a fitness plan adjusted to your doctor's diagnosis. Through this a safe and effective exercise plan can be created to aid your recovery process. If you for example recently had a knee operation your trainer will select exercises which strengthen your muscle around your knee and better the range of motion in your knee and hips. If you otherwise had a herniated disk there are exercises as well which are beneficial for your recovery and act as a pain reliever. For example specific exercises with resistance bands or stretching movements like the cobra pose will improve your physical condition.

    But beware: Always consult a doctor first before approaching a personal trainer! If something feels off about your health and capability to move, self-diagnosis is not the best option to choose. Nor is it recommended to ask the personal trainer for assistance. Please consult a doctor who might further introduce you to a specialized, and certified  health-care professional.

    Are you are currently in search of physiotherapy in Tokyo? Get to know more about its concept and  points of contact in our article Ultimate Guide to Physio in Tokyo.

    Speciality Personal Training

    This type of personal training involves training activities which differentiate in their training goal to the types stated above. They not only aim to improve your physiological strength, condition or mobility but also have other specific goals. For example a type of specialty training can be yoga which also aims to strengthen your mind, regulate your emotions and control your breathing. 

    If you are further interested in Japanese yoga and programs which are offered in Tokyo read the Ultimate Guide to Japanese Yoga.

    Besides that, you could also for example choose boxing which aims to take the opponent fighter down through specific tactics.

    So in case you do not like to train with machines or weight plates through strength training, nor feel the urge to pursue functional fitness training. This kind of training might be the optimal choice for you if your doctor does not currently advise you to take on a rehabilitation program in case of health issues.

    Two women fist bumping at the gym - one wears a red tank top and the other a blue sweatshirt

    Commonly Asked Questions

    Despite knowing the benefits of fitness training with a professional, we know that approaching one might enforce a little resistance. Consulting a personal trainer in a foreign country like Japan can be overwhelming. A lot of questions around the topic may arise.

    How much does personal training cost?

    In Tokyo the price difference can range from around 9000 to 12000 yen per session. This is about $67 to $90 US dollars.

    Are Japanese gyms different from other countries?

    In Japan there are two types of gyms. Gyms can be public or private. Public gyms are run by the local municipality, do not require a membership and are quite inexpensive. Then again, private gyms are run by private companies and offer more exclusive equipment. If you want to learn more about this concept, check out The Ultimate Guide to Gyms in Japan.

    Where do I find a personal trainer who speaks English in Tokyo?

    Many Facilities that offer personal training in Tokyo are multilingual and offer training sessions in English and Japanese. For example there are English speaking personalized trainers available at: Club 360, Nihon Barbell or Orange Gym Rats. By searching for their websites you will find their contact information. Often you can either contact them via E-mail or call them.

    What hours are personal trainers available?

    There are no specific working hours that personal trainers are available. Some may offer workout sessions early in the morning before the sun comes up. Others also may let you attend courses late into the evening since it's an optimal time for a lot of clients to train after they have finished their working day.

    Is it okay for people over 40 to get personal training?

    You are welcomed to receive personal training at any age. Since the workout program is adjusted to your current health condition and fitness level it is highly recommended for you especially when you are older and more vulnerable. Trainers will correct your posture if necessary during the workout which reduces the risk of injury.

    How many personal training sessions should I take in a week?

    The number of  training sessions per week differentiate according to your goals and fitness level. As a beginner, three sessions per week with two strength training sessions and one cardio session are optimal. If you are at an intermediate level a split plan including three to four days is recommended. Advanced trainers should have a split plan for four to five days.

    How many personal training sessions should I take in total to see results?

    You are expected to see initial changes after the first four to six weeks. But more recognizable changes will appear after three to six months. 

    Where can I  find indoor personal training sessions in Tokyo?

    There are several facilities which offer indoor one-on-one training sessions, as well as group training sessions. Some of the facilities that offer personal training are: Club 360, Orange Gym Rats or Nihon Barbell. 

    Where can I find outdoor personal training in Tokyo? 

    A lot of personal trainers are very flexible when it comes to the workout environment. You are likely to have the ability to choose between in person workouts at a gym, parks or even your own apartment or online.

    Woman with a towel around her neck plans a Personal Training session with her male trainer

    Enroling in Personal Training

    Since conditions can differ from country to country you might ask yourself how the enrolment process of the training session booking takes place and if there are specific gym rules to consider before taking on a fitness program. Japanese culture might differ from your home country and therefore also differ in its customs and manners.

    Having these rules in mind will make the experience better for both parties. With this information,  you will not seem rude or disrespectful and have a pleasant time when working out.

    First of all, consider to take the following belonging to your fitness lesson:

    Valid ID 

    Most every gym will require you to take your ID with you to confirm your identity. Otherwise they will most likely not let you enter the gym. If you plan to get a membership for an extended time there is no way to avoid this step.

    Cash or Credit Card

    You will most often have the ability to choose between a payment in cash or with a credit card. If you plan to get a training program for an extended time we recommend you to take your credit card since they want you to connect your identity with a liable payment method.

    You don't have a credit card yet and want get some advice on this topic? Check out our article: The Ultimate Guide to Debit and Credit Cards in Japan

    Gym clothes 

    Like fashion in Japan, fitness clothes in general are more modest than in western countries. People tend to cover up more and show off less than in western countries. Fitspiration Posts from western countries most likely include short shorts, cropped shirts and bras when it comes to women. In Japan you will be more likely to see less tight fitting gym clothes and more modest, covered-up styles.

    Gym shoes

    Like in most Gyms over the world you are expected to bring your own Indoor Shoes. You will most likely not be allowed to wear shoes from outside in a training facility.

    ✓ Water Bottle 

    It is always a good idea to bring your own water bottle to drink since you will most likely need to fuel yourself with something to drink during the workout. Most often sport facilities also provide some bottles. But if you want to save some costs take your own bottle from home with you.

    Own towel 

    Bringing your own towel when using a gym's interior is optional but usually expected. You will be likely to sweat a lot. Therefore always take a towel with you when working out.

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    Moreover, please consider the following cultural custom and manners:

    DON’T ✗ Take Photos

    Taking pictures in gyms in Tokyo is not allowed. Nor is it allowed to film yourself during your workout or taking other kinds of videos. Nevertheless there might be some labeled areas where such action is not prohibited.

    DON’T ✗ Be Noisy

    It is not common in Japan to be loud during your workout. You should not let weight plates fall on purpose and have excessive breathing like some bodybuilders from western countries. 

    DON’T ✗ Show off Tattoos

    The exposure of tattoos is not welcomed in Japan. Tattoos must be covered. Therefore please consider if a  personal training program is a beneficial option for you.

    If you are further interested in the Tattoo culture in Japan and are thinking of getting one in Tokyo read our Ultimate Guide to Getting a Tattoo in Japan.

    DON’T ✗ Wear shoes in the locker room

    Japanese people really care about hygiene. Walking with  your shoes into the locker room will most likely not be allowed in any gym. Nevertheless you can store your shoes in your locker of course.

    Personal Training Facilities in Tokyo

    Orange Gym Rats

    Orange Gym Rats is the right address if you are searching for a stylish sports club with rather loose gym rules. In this gym you don't have to cover your tattoos and you could also take your dog to the pet friendly Cafe if you like . Here you have a choice of eight personal trainers who can create a fitting work out plan to help you achieve your fitness goals.


    Grand Mere 1F 5-18-19, Roppongi, Minato-ku, Tokyo 〒106-0031 


    Tel.: +81(03)6426-5595

    Nearest station

    9 minutes from Exit 3, Tokyo metro Hibiya line Roppongi

    8 minutes from Exit 6, Tokyo Metro Oedo Line Azabu-Jūban


    Drop in session: 

    ¥5500 for men

    ¥2740 for women

    Opening Hours

    Mon-Sun: 06:00 am-22:30 pm

    English Availability


    Club 360 

    This fitness facility is home to experienced international trainers and fighters. It does not only offer one-on-one personal training, but also group training with up to four clients per team. Worthwhile to mention is that you can develop your fighting and self-defense skills here as well through  a personal training in boxing and kickboxing. There are two locations to be found in Tokyo:

    By the Tower


    The Belgravia B1

    Higashiazabu 1-8-4

    Minato-ku, Tokyo 106-0044


    Tel.: +81 (03) 6434-9667 or


    Nearest station

    8 minutes from Akabanebashi Station, Exit Akabanebashi 


    One-on-one (single): ¥10,250

    Bubby session: ¥6,750 each

    Small group (3-4ppl): ¥5,250 each

    Large group (5ppl+): ¥4,000 each

    Opening hours

    Mon-Sat: 06:30 am-21:00 pm

    Sun: 07:00 am-06:00 pm

    English Availability


    Trainer at the gym showing class how to use equipment properly while people sit on the floor around him and listen

    By the Hills


    Cma3 Building B1, Motoazabu 3-1-35, Minato-ku, Tokyo 106-0046


    Tel.: +81 (03) 6434-9667 or


    Nearest station

    9 min from Roppongi Station, Exit 1c


    One-on-one (single): ¥10,250

    Bubby session: ¥6,750 each

    Small group (3-4ppl): ¥5,250 each

    Large group (5ppl+): ¥4,000 each

    Opening hours

    Mon-Sat: 06:30 am-21:00 pm

    Sun: 07:00 am-06:00 pm

    English Availability


    Personal Fit

    Personal Fit is led by two French fitness trainers . They are multilingual which enables them to offer lessons in English, Japanese or French. If you want to train with a friend, he can join for free. Moreover their training lessons are not only  bound to a specific location. Alternative places could be outside in a park or at your place.


    〒104-0061 Tokyo, Chuo City, Ginza, 5 Chome−15−19 地下一階 銀座三真ビル


    Tel.: 080-5196-7767


    Nearest Station

    2 minutes from Higashi-ginza Station


    One-on-one: ¥10,000 (one free buddy incl.)

    10 session pack: ¥9,000 each session (one free buddy incl.)

    Opening hours

    Mon-Sun: 07:00 am-23:00 pm

    English Availability


    Nihon Barbell

    At this facility, three personal trainers can assist you to reach your fitness goals. They are bilingual, which enables you to book sessions in English or Japanese. Their personal training is not bound to only one location as well. You can choose from indoor, outdoor and online sessions. There are one-on-one and group training options with up to 5 people available.


    Roppongi Gym Facility, Roppongi 5-chome, Minato-ku, Tokyo


    Tel.: 03-6848-7300


    Nearest station

    8-minute walk from Roppongi Station, Exit 3, Hibiya or Oedo Line

    8-minute walk from Azabu-Juban Station, Exit 7, Oedo or Namboku Line


    One-on-one: ¥9,500

    Online: ¥35,000 (4-week pricing)

    Small Group: 

    ¥30,000 Women’s program

    Men’s program coming soon

    Opening hours

    Mon-Fri: 07:00 am-21:00 pm

    Sat- Sun: 08:00 am-19:00 pm

    English Availability


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    Women-Only Personal Training Facilities in Tokyo


    Shapesgirl is a women only personal training gym. It is staffed by female certified personal trainers who are specialized in body makeover and weight loss and have a wealth of experience.They are the right address if you are searching for a way on how to increase your basal metabolism. The trainers from Shapegirl will guide you how to reach your fitness goals with the OZEKI method and Shisetore.


    2-12 Nanpeidai-cho, Shibuya-ku, Tokyo 1500036


    Tel.: 03-6416-3706

    Nearest station

    -5 minutes walk from the Dogenzaka Exit of Shibuya Mark City Dogenzaka

    -8 minutes walk from the West Exit of Shibuya Station


    Model Weight loss Course: ¥2907 (excl. tax)

    Personal Training twice a week for 70 days and dietary guidance

    Miracle shape course: ¥2397 (

    Personal training 3 times a week for 30 days and dietary guidance

    Healthy Body Makeover Course: ¥2703 (

    Personal training twice a week for 70 days

    Trail Course: ¥995

    3 Personal Training sessions

    Opening hours

    Mon: 10:00-20:00

    Tue: 10:00-15:00

    Wed: 9:30-22:00

    Thurs: 9:30-22:00

    Fri: 8:30-15:00



    English Availability


    1on1 Yoga

    This facility offers private yoga sessions. Here you can also find female instructors who construct your customized yoga plan. There are four yoga facilities. They are located in Nagoya, Osaka, Hakata and Tokyo. The address of the facility in Tokyo is the following.


    〒104-0061 Tokyo, Chuo City, Ginza, 1-chōme−15−13 Vort銀座Residence




    Nearest station

    2 min from Ginza Itchome, Exit 10


    Studio Lesson 70 min:  ¥11,000

    Opening hours

    Mon-Sun: 07:00 am-21:40 pm

    English Availability


    Final Thoughts

    Now as you have all the information about personal training in Tokyo we hope you feel motivated to get started! Remember that consistency is key when it comes to achieving fitness goals, but do not forget to enjoy yourself as well!

    Looking for further sporty activities to do in Tokyo? Bouldering is another great option that can be done indoor and outdoor! Take a look at our Ultimate Guide to Bouldering in Tokyo.

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