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Build Muscle Get Stronger

Hypertrophy and Strength Personal Training

No Entry or Monthly Fees


1 min from

Gotanda Station

Book Online

For Beginners to Interediate


Pro Bodybuilder Trainer

Basics to advanced muscle building methods

Payments: PayPay/Credit Card/Cash
NOZAWA PT can help you if you...

  ・ Don't want to spend the rest of your life in your current shape
       ・Are inexperienced in training 
     ・Have tried bodyweight training at home but can't be consistent
      ・Want to look strong and confident
        ・Have been to a gym but lost confidence because everyone looks super fit 
      ・Can't get near the free weights because of the intimidating gym rats
        ・Don't want people looking down on you because of your body
       ・Have been training but stopped progress 
      ・ Are overwhelmed by the abundance of conflicting information
      ・Wan't and effective and efficient way of training

NOZAWA PTs Features

One-on-One Training in a Personal Gym

A regular gym may be intimiating and even frustrating, especially if you are a beginner, and don't know what you are doing. 

No need to worry what people may think of you. We will train in a private gym. 

My expertise is in training absolute beginners how to perform and execute the correct technique of difficult Barbell training methods. 

No need to worry even if you have no exercise experience, are over weight, ore have bad mobility。I have personalized training and mobility exercises for various individuals including clients with sciatica and rounded shoulders。

Evidence based training with real progress

We will not train in a manner that is just "hard" or "feels intense". 

The methods are based on scientific evidence and you will see progress within the first few sessions. Especially if you are a beginner. 

Even if you have little to no experience in resistence training, I will teach you to train properly with barbells and free weights. 

Not only will you eventually look good in appearance, but you will look good working out at any gym. 

Line/Email Support Open 24/7

Clients who have purchased tickets and/or online-coaching clients will have access to me on LINE or Email 24/7 for questions and general support.

Clients will use it to record and share their own workouts, report their meals, ask questions, tell me what they want to do prior to sessions, or for general motivation. 

Reservation and Access

No need for account registration or time adjustments with the trainer.


You can book a session anytime quickly from the reservation page if there is an open slot. 

If your preferred time or day does not appear to be open, you can then contact me via the official LINE account or booking form from the reservation page.  I can make times available in some cases. 


Click hear for access info

Kure-ru Gotanda Room#603, 5-28-11, Higashigotanda,

Shinagawa Ku, Tokyo To, 141-0022, Japan



Available from anywhere in Japan

*If english page is not available yet, contact me for information.

▶Online Coaching

▶Online Personal

Nozawa Personal Training


Beginner muscle training

How you start your training
affects the results years later!























*This graph is for example purposes only

It is not far fetched to say that, the time it takes to attain your ideal body

will be determined by how you learn to train as a beginner.

Being a beginner is the ultimate timing

where you will enjoy the most progress.

Building muscle and losing fat is near impossible as an advanced trainee,

but being a beginner is one of the rare cases where it is absolutely possible. 

As a beginner you will increase strength almost every time you train. 

Good form and lifting technique habits in training will be created as a beginner. 

If you notice someone who has bad posture or walking, 

you can see how movement habits are very difficult to fix. 

Good form and technique in lifting is not only a injury preventative measure. 

It also dictates how many and how well a muscle fiber is stimulated

with a single repetition of movement. 


It is one of the most important aspects in making muscle growth happen. 

Imagine if you ingrained bad form habits

and lost 10% muscle growth potential everytime you trained.


If you train 3 times a week, thats 144 opportunities of muscle growth stimulated.

Losing 10% growth from 144 training session,

How much progress will you have missed out on in a year?

And if you got injured and missed training sessions within that year? 

With regular training with proper form and techinique

with adequate protein and caloric intake,

it is not rare for a beginner to gain 7kg of muscle in a year.

Visualize 7kg of steak and imagine that as mucle gained for perspective.


Now imagine someone who had not trained with good technique and methods, 

and only gained 4kgs of muscle the first year.

If you compare the two beginners,

they will start their 2nd year with vastly different weights on the bar

and the quality of training between the two would incrementally differentiate.

On top of that, the more training experience you gain,

the harder it becomes to add new muscle!


If you only gained 4kgs the 1st year, the second year might be only 2.5kgs.

In a few years you will only gain a few grams.

As you age, the hormones responsible for muscle synthesis such as testosterone

and growth hormone drop every year.

Your muscles will become more resistant to growth and youre response to protein worsens.

In this way, how fast you accelerate in progress during the first year

affects the years after that. 

Missing this opportunity, you maybe outrun by those who started with you

and the difference can be exponentially grow every year.  

If you want to reach your physique goals as quickly as you can,

the moment you decide to start training, is when you should start personal training sessions. 


Barbell training is the optimal way to progress

Once you enter a regular gym, the staff will usually introduce you to training with machines.

They are easy to explain and are generally safe for beginners.

However you will also notice the well built veteran muscle monsters in the free weight area

throwing around massive weights, most of the time.

You may think to yourself, there's no way you could train there

because you dont know how to use them and you're only a beginner,

or you're too embarassingly weak so you will get stronger on the machines first.

But I believe that you are missing out on your precious beginner gains

if you continue to do so. 

Gaining strength as a beginner is the short cut to gaining muscle in the medium to long term,

and barbells are the fastest way to gain strength throughout your entire body. 

The problem is, when someone obviously does not know what he/she is doing in the free weight area,

it is a danger to not only him/herself but to those around, and is a dangerous risk. 

Not to mention that feeling embarassed amongst a crowd of fit and strong people 

is a great way to demoralize yourself. 

Free weight training is difficult and technical that even some trainers

do not train properly with them.

However, training with freeweights as a beginner

is scientifically proven to be the most efficient way to gain strength and muscle,

but trying to just copy movements and training with bad technique

not only limits the stimulation to your muscles. 

It will also cause injuries and pains and aches in your joints

causing you to take days off of training.

Anyone with sports experience will know

that trying to imitate videos and other people is not enough.


Although you may think you're moving correctly,

with fundamentally bad body awareness and coordination,

you're movements are most likely objectively mistaken.

Utilising one-on-one personal training from a professional,

not only will you avoid demoralizing embarassment in a gym you go to regularly.

You will learn how to use barbells, how to organize your training sessions, 

proper nutritional protocals and supplementation,

to help you maximize your body's potential to look and feel great.

Evidence supporting barbell training 
barbell muscle training

・Compared to machines, equalized for volume barbells produced 40% more muscle growth and 2 times more strength gains. *1,*2

・Compared to machines, cardiovascular performance and fat burning effects were higher.*2
・Barbells incorporate multiple muscle groups in one movement. *3,*4 It more efficiently trains muscles at a higher frequency. 
・Body coordination improved better than machines, creating more functional strength in the body.*3,*4 
・Weight on barbells can be increased in very small increments. This allows for greater long term strength gains, and more importantly a sense of continual progress which is significant for motivation. In the end, consistency trumps everything else when it comes to results from training. 

・Heavy training vs Light training: in the short term, gains in muscle are similar, but heavy (and safe) training leads to significant increases in strength. *5

・Muscle and Strength  are correlated to about 85% in the long term.*6. 
・You will look more badass training with barbells.

(*1) Spennewyn, Keith C. “Strength Outcomes in Fixed versus Free-Form Resistance Equipment.” Journal of Strength and Conditioning Research, vol. 22, no. 1, 2008, pp. 75–81,, 10.1519/JSC.0b013e31815ef5e7. Accessed 8 Apr. 2019.

(*2) Paoli, Antonio, et al. “Resistance Training with Single vs. Multi-Joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength.” Frontiers in Physiology, vol. 8, 22 Dec. 2017,, 10.3389/fphys.2017.01105. Accessed 8 Apr. 2019.

(*3) Saeterbakken, Atle & Fimland, Marius. (2011). Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise. European journal of applied physiology. 112. 1671-8. 10.1007/s00421-011-2141-7.

(*4) Schick, Evan & Coburn, Jared & Brown, Lee & A Judelson, Daniel & Khamoui, Andy & Tran, Tai & P Uribe, Brandon. (2010). A Comparison of Muscle Activation Between a Smith Machine and Free Weight Bench Press. Journal of strength and conditioning research / National Strength & Conditioning Association. 24. 779-84. 10.1519/JSC.0b013e3181cc2237.

(*5)Schoenfeld, Brad J, et al. “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-Analysis.” Journal of Strength and Conditioning Research, vol. 31, no. 12, 2017, pp. 3508–3523,, 10.1519/JSC.0000000000002200. Accessed 20 May 2019.

(*6)Vigotsky, Andrew D, et al. “Biomechanical, Anthropometric, and Psychological Determinants of Barbell Back Squat Strength.” Journal of Strength and Conditioning Research, 2018, p. 10.1519/JSC.0000000000002535,, 10.1519/JSC.0000000000002535. Accessed 20 May 2019.

​Dieting is always a fad. Good eating habits create real change.

Unlike many personal gyms in Japan, focused on dieting NOZAWAPT does not centralize training and diet restrictions for weight loss.

Unless you are competing or need to lose weight for an event, I do not teach clients to make short term and large weight loss goals, which will risk muscle loss and binge eating behaviors.  


Hard dieting at the beginning stages of training will waste the advantages that the beginner trainee has, of building muscle and strength quickly.


Hormone imbalances, psychological changes can result causing rapid weight gain and difficulty adding muscle.


Looking at it in the long term, for beginners it is important to adopt eating habits that will add muscle over a long period of time: a high protein diet with whole foods.  


We will build habits one step at a time towards habits for health and building muscle.


Once these habits are internalized,  ewhen short term dieting will be easier to maintain and have less bad after effects.

Price and Reservation

No Entry Fee

No Monthly Fee

Session Fee

60min. 9,000JPY

Session Tickets

60min 8 sessions 70,000JPY 


Payment Methods


Payments are accepted on the day

in cash, or by PayPay.

The following credit card payments are also available. 

Master Card, VISA, American Express. 

How to Reserve


No need to create an account.

From the reservation page, choose the 

[Personal Training 60min.] option, and reserve an available slot. 

Reservations cannot be made the day before.

Cancellations can only be accpeted up until the day before, before 12pm. 

Cancellations after that will be billed in the full amount.

Contact Us
Nozawa Personal Training


Success! Message received.

Mr. S, 40s

I believe that the reason I am able to keep up with my training while working so busy is because I am able to make reservations smoothly and am able to flexibly change my schedule to suit my work schedule. The training itself was well motivated, and I was able to experience the fun of challenging my personal best each time I worked out, and my body definitely changed.
I used to be nervous about doing it once a week, but now I'm thinking about increasing the frequency to twice a week.
Thank you

Mr. O, 30s

You will be taught in detail not only the challenge of lifting heavy weights that are beyond the limits of individuals, but also fundamental review of your form and how to control your diet according to your goals, so just going once or twice a month for a check is enough. It will be effective.

She accurately addresses my goals such as when I want to get into this shape and how many kilos I want to lift by when, and she logically explains why this form is good and why this menu is selected, so I learned a lot. Masu.


​I 30s








Mr. K, 60s

We create training programs based on the customer's requests and while checking their physical condition. You will be given precise guidance on form and position, so if you continue, you will be guided to where you want to be. In addition, I would appreciate it if you would comment on my diet and supplements as appropriate. You can feel that you are spending quality training time.  

Mr. S, 30s

In the past, he succeeded in losing 10kg by restricting carbohydrates, but he rebounded beautifully, and since then he has been restricting carbohydrates and binge eating. Muscle training for dieting is hard. It was like that every day.
Since I started going to Mr. Nozawa's personal service, even though I was losing weight, I was eating well every day, so I didn't have the desire to eat this or that, and my muscle training was so fun that I went to the gym 5-6 times a week and broke my records every time. . My skirt, which normally wouldn't fit in without losing another 3-4 kg, has become loose at the waist!
I've had personal visits elsewhere, but this is the first time I've experienced the real effects of changing my body and habits.
I'm looking forward to seeing how far I can continue to change my body!

Before after
About Me


Graduated ICU Tokyo

Fitness model & Performer 



Professional Bodybuilder

​Training Experience: 15 years

Personal Trainer since 2016

2020.07 Lift Maxes

Bench Press 180kg

Squat 210kg

Deadlift 235kg

Press 100kg


Shoi Nozawa

  • Instagram

Building muscle and losing fat is actually a very simple process, but we are physically and emotionally complex beings living a complicating world. That is why there is so much value in the added objective perspective of personal training.

I still have several coaches that help me through my journey. 


In the last few years, the number of gyms have grown and there is so much more information available about buildling your body. It is ever so easy to start your journey, but it can be so overwhelming too. 


For the beginner starting on their own, they can risk wasting years of progress from trial and error of every method out there (my personal anecdote)


For the busy person, there is no time to be wasting with trial and error. Personally, I had time as a student to experiment, but being an employee at a company, a musician and trying to compete in bodybuilding, I was forced to emphasize simplicity, minimalism and efficiency in training and eating. 

Using scientific evidence based training methods and client experience, I have helped mostly beginners learn to train efficiently and eat to build muscle and lose fat. 

I have also had the priviledge to teach experienced lifters and competitors improve their bodies and posing/presentation on stage.

Seeing clients improve session to session and month to month has and always will be my motivation and passion.


Contest History

・2010 Tokyo Bodybuilding Finalist

・2010 Tokyo Junior Bodybuilding 2nd

・2013 Kanagawa BB -70kg div. 3rd

・2014 Kanagawa BB +70kg div. 1st

・2015 Kangawa BB Overall 1st

・2017 Shonan Open Men's Physique 2nd

・2018 NICA JAPAN Classic Physique 1st

・2019 NPCJ Classic Physique 1st


Basic Teaching Method
barbell squat
barbell bench press
barbell deadlift

Exercise standards that I chose for clients:【Recruit the most muscle、add the most resistance、through the biggest effective range of motion】

This enables training to be efficient and effective for most people. 

I teach mastering the basic barbell lifts first and foremost

and manipulating variables for specific goals such as strength, hypertrophy and athletic performance.  

Bench Press: for building a big chest, wide triceps and thick shoulders. 

Squat:for leg development, hip and back stability.

Deadlift :for thick thighs, butt, back width and strong core. 

Press:for shoulder girdle、upper chest、thick triceps、and core.

Chin-ups:for wide back width, biceps and core.

Dips:for chest and upperbody development, wide triceps and thick shoulders.

For aesthetic purposes, the following exercise and their variations are included. 

Side/Lateral Raises:for wide shoulders.

Rear Raises/ Face Pulls:thickness of shoulders and stability/mobility.

Bicep Exercises:for biceps

Tricep Exercises:for big arms

Hanging Leg Raises/ Ab exercises:core stability, building abs

*Corrective exercises and variation of the main lifts will be prescribed for those with mobility issues and injuries.

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