A Meathead’s Guide to Japan

So you’re visiting Japan—or Nihon as the locals say—and you want to keep your training and macros on track. Here’s how to do it.

For starters, search Google Maps for nearby gyms. When something interesting pops up, check the gym’s website or social media to see whether it offers a day pass, accepts card payments and to confirm its staffed hours. Sometimes a gym’s operating hours differ from its staffed hours, and you’ll likely need to see a staff member to purchase a day pass. However, many gyms now operate without staff, allowing visitors to buy a day pass online and access the facility using digital methods. If you’re visiting Tokyo or Osaka, you can skip the search part and try one of my recommendations pictured below or here.

If you have tattoos, check the gym’s policy before deciding where to go. In Japan, tattoos have long been associated with the yakuza (organized crime groups), so they still carry a lingering stigma and some places either forbid them or require they be covered up.

It’s also a good idea to bring a change of shoes with you to any gym in Japan. Street shoes are typically not allowed on the gym floor, and at some locations you’ll need to slide on provided slippers or remove your shoes entirely before entering the locker room. So pack a pair of clean training shoes you can switch into upon arrival. Otherwise, you might have to shell out a few hundred yen to rent a pair.

Once you’ve chosen a gym, it’s important to learn a few basic Japanese words and phrases to respectfully engage with the front desk staff. As a gaijin, it’s on you to make the effort—don’t assume everyone will understand or speak your language.

Words and phrases I’ve found useful when visiting a Japanese gym:

Hello. Konnichiwa.

Excuse me. Sumimasen.

Do you have a day pass? Ichinichi pasu wa arimasu ka?

How much is it? Ikura desu ka?

I’ll take it. Kaimasu.

Please. Onegaishimasu.

Thank you. Arigatogozaimasu.

Next up: protein. No challenge here, Japan has you covered. Markets like Ameyoko in Tokyo, Kuromon in Osaka and Nishiki in Kyoto are hotspots for street food, where you can find just about any kind of protein on a stick. If you’re in the mood for a sit-down experience, find a nearby yakitori joint and try an assortment of skewers. And don’t rule out convenience stores like FamilyMart, 7-Eleven or Lawson, found on nearly every block with hot skewers, oden and plenty of grab-and-go options from the fridge section.

If you have a sweet tooth like me, the convenience stores also sell a handful of protein bars and ready-made shakes. I searched everywhere for low-sugar (<5 grams) protein bars and came away with just two options. Two, my fellow GNC- and Vitamin Shoppe-spoiled Americans. Both bars are from Morinaga, simple yet satisfying and can be found at most FamilyMart, 7-Eleven and Lawson locations. There are several other Morinaga bars sold next to these two that look almost identical, so inspect the label carefully (using Google Translate) to make sure you’re grabbing the right ones.

That’s all from me. You’ve got your gyms and your protein, what more could a meathead possibly need?