Top 10 Popular Workouts and Exercise Activities for Men in Japan
In today’s Japanese society, where health consciousness and awareness of physical appearance are on the rise, the ways men engage in daily workouts and exercise are becoming increasingly diverse. While gym training and running were once the mainstream activities aimed at stress relief, hobbies, and social connection have been gaining attention in recent years.
Particularly popular among men in their 20s to 40s—those in the prime of their working lives—are exercises that are easy to continue even with limited time, and activities that offer noticeable physical benefits. In this article, we’ve carefully selected and introduced the top 10 most popular workouts and exercise activities for men in Japan, focusing on health maintenance, physical fitness, and mental well-being.
Popular Workouts Ranked
- Gym Training (Weight Training)
- Running & Jogging
- Sauna x Stretching
- Fitness Boxing
- Kickboxing & Mixed Martial Arts (MMA)
- Cycling (Road & Urban Riding)
- Hiking & Mountain Climbing
- Swimming (Fitness Swimming)
- Futsal & Casual Soccer
- At-Home Workouts & Online Fitness
1. Gym Training (Weight Training)
A classic workout style that not only builds muscle but also boosts self-confidence and self-esteem. Fitness gyms offer machines and free weights, allowing you to train at your own pace and build a sustainable routine. Recently, short-term and budget-friendly gyms like RIZAP and chocoZAP have become widely available, making it easier to choose one that fits your lifestyle.
Recommended for: Those who want to tone their physique, beginners seeking consistency, or anyone aiming for self-growth and healthy habits.
2. Running & Jogging
All you need is a pair of shoes—running is a timeless, low-cost way to burn fat effectively. Its simplicity and accessibility make it a go-to activity. Morning runs are especially popular for starting the day on a positive note. Many runners stay motivated by joining races through services like RUNNET, which offers access to events nationwide.
Recommended for: Individuals seeking mental refreshment, those looking to shed weight through dieting, or anyone aiming to fit in quick workouts amidst a busy schedule.
3. Sauna x Stretching
The heat from the sauna dilates capillaries and improves blood circulation, which helps flush out toxins. Stretching in this state allows muscles to loosen and increases flexibility, aiding in the prevention and relief of shoulder and lower back pain. Sauna sessions also have high relaxation benefits, suppressing stress hormones and promoting mental recovery.
Recommended for: Those who prioritize relaxation, want to prevent soreness or improve flexibility, or seek balance between body and mind.
4. Fitness Boxing
With punches and footwork engaging the whole body and raising heart rate quickly, fitness boxing is highly effective for fat burning. It’s perfect for toning the arms, shoulders, and core. Focusing on form helps build core strength, and depending on the lesson, you may also train with mitts or punching bags for added intensity and satisfaction.
Recommended for: Anyone wanting to relieve stress, enjoy rhythmic and fun workouts, or find an enjoyable exercise style, even as a beginner.
5. Kickboxing & Mixed Martial Arts (MMA)
Combining punches, throws, and ground techniques, these activities offer full-body conditioning and balance. Training includes shadowboxing, bag work, and sparring, with intensity levels that can be adjusted to suit beginners. It also strengthens the mind and is gaining attention as a way to build self-defense skills.
Recommended for: Those interested in serious martial arts, looking to build confidence, or wanting a full-body, high-intensity workout.
6. Cycling (Road & Urban Riding)
Cycling helps strengthen the lower body while improving cardiovascular endurance and stamina. On weekends, many enjoy cycling along riverside paths or in the mountains, making it a great way to stay active while connecting with nature. Using gadgets like cycling computers also makes it easy to track progress and manage your fitness data.
Recommended for: Those who want to enjoy fitness as a hobby, exercise while exploring the city or nature, or reduce strain on the knees and joints.
7. Hiking & Mountain Climbing
Climbing uphill is great for building leg strength and offers excellent aerobic benefits. In higher elevations, cardiovascular capacity naturally improves, and you can enjoy both the satisfaction of reaching the summit and the healing effects of nature. Surrounded by scenic views, natural sounds, and fresh air, hiking provides a welcome escape from everyday stress.
Recommended for: Nature lovers, those who enjoy group activities, or anyone seeking a refreshing break from daily life.
8. Swimming (Fitness Swimming)
Thanks to water’s buoyancy, swimming places minimal stress on joints and muscles, making it ideal for rehab and older adults. Different strokes—like freestyle, breaststroke, and backstroke—target various muscle groups, allowing for tailored training. The water pressure also provides a gentle massaging effect, which helps reduce swelling and promotes relaxation.
Recommended for: People who want to exercise while relaxing in water, build endurance, or prioritize injury prevention.
9. Futsal & Casual Soccer
These sports require both agility and endurance, offering a highly efficient full-body workout. Skills like passing, shooting, and positioning also develop decision-making and teamwork, which can positively impact work and daily life. Playing regularly also provides opportunities for social interaction in addition to fitness.
Recommended for: Those who enjoy group fun, seek game-like and communicative forms of exercise, or want an active weekend routine.
10. At-Home Workouts & Online Fitness
Bodyweight exercises like push-ups, squats, and planks can be done at home, often guided by online videos via smartphone or computer. Since you’re not restricted by time or location, it’s easier to stick with the habit. Wearable devices and social media sharing can also help maintain high motivation levels.
Recommended for: People who work from home, want to train without going out, or prefer exercising at their own pace.
Conclusion
Exercise habits among men in Japan are evolving beyond just muscle training or weight loss—they now include stress relief, hobbies, and building community. The 10 workouts introduced in this article cater to a wide range of goals and lifestyles, making it easy for anyone to start without pressure.
What matters most is not treating exercise as an obligation, but enjoying it as part of your lifestyle. When you integrate physical activity into your routine in a way that’s enjoyable, it not only boosts your physical strength but also brings mental balance, ultimately improving your overall quality of life.
Exercise isn’t just about physical health—it directly supports mental well-being too. Whether it’s a morning jog to start the day with a positive mindset, a weekend bike ride to refresh in nature, or a group workout that strengthens friendships, physical activity enhances both body and mind.
To build a lasting habit, don’t aim for perfection from day one. Start with what feels manageable—like a 15-minute walk, a weekly futsal game, or a short stretch session guided by online videos. What’s important is finding a method that suits you and sticking with it.
When exercise becomes a natural part of your daily life, both your mindset and your surroundings will begin to change. Even just a little movement today can be the first step toward a healthier, more fulfilling future.
