At 90 This Competitive Bodybuilder Just Won His 19th Title And Shares His Secrets To Longevity

One day after celebrating his 90th birthday, Toshisuke Kanazawa took to the stage in Japan, displaying the chiseled physique that has defined his life’s work. On August 30, 2026, he secured another victory in the 85-and-over category at the Japan Masters Bodybuilding Championships, further cementing a legacy that spans over seven decades.

This latest win marks his 19th national title, adding to a trophy cabinet that includes two prestigious Mr. Japan crowns from the early 1960s. Despite his advanced age, Kanazawa maintains a rigorous training schedule, spending two hours in the gym six days a week at his facility in Hiroshima. He attributes his enduring strength to a strict regimen, a clean lifestyle, and a steadfast refusal to view physical decline as a mandatory part of aging.

A Journey That Once Included Legends

Born in Shimane Prefecture in 1936, Kanazawa’s athletic path was initially forged in the pool. As a high school student, he trained as a competitive 1,500-meter freestyle swimmer, aspiring to reach the Olympic Games. A significant muscle injury derailed those dreams, leading him toward the world of bodybuilding. His transition was met with skepticism from his parents, who favored a more conventional career path. To appease his father, Kanazawa made a bold pledge: he would become the top bodybuilder in Japan within a few short years.

He fulfilled that promise decisively. After earning a spot on the podium at the Mr. Japan contest in 1958 and 1959, he captured the title in 1960 at the age of 24, repeating the feat in 1963. His reach eventually went global; in 1967, he traveled to Montreal for the Mr. Universe competition, where he stood on stage alongside bodybuilding icons like Arnold Schwarzenegger and Sergio Oliva, ultimately placing fourth. Following this peak, Kanazawa stepped away from the sport for 15 years.

The Motivation Behind a Four-Decade Comeback

Kanazawa’s return to the sport at age 50 was motivated by his wife, Kazuko, who struggled with chronic health issues. He hoped that by demonstrating physical discipline, he could serve as an inspiration to her. This renewed commitment ignited a secondary career that has now stretched for 40 years. At 57, he reclaimed the Japan Masters title, and since turning 80, he has claimed six World Masters championships. In 2022, he set a record as the oldest competitor to participate in the Japan Bodybuilding Championships.

Living independently today, Kanazawa manages his own daily chores, viewing these tasks as a natural extension of his goal-oriented lifestyle. He remains a prominent figure in Japanese sports, particularly in a nation that now counts over 100,000 centenarians.

Refining Longevity: Strategy and Nutrition

To sustain his performance at 90, Kanazawa has evolved his training methods. He has moved away from heavy, high-impact free-weight exercises like barbell squats in favor of specialized machines, which allow for targeted muscle engagement while minimizing stress on his joints. Recovery is treated with as much precision as the workouts themselves, with Kanazawa prioritizing approximately seven hours of sleep to ensure his body can repair effectively.

His diet remains consistent with the plan he adopted decades ago. He maintains a strictly meat-free and fish-free regimen, favoring protein-dense staples like brown rice, natto (fermented soybeans), miso, and eggs. While he still supplements with protein shakes, he has reduced his daily intake, noting that his digestive system has changed with age.

A Philosophy of Natural Resilience

Kanazawa emphasizes that his results are entirely natural, noting he has never utilized steroids or testosterone therapies. Since recommitting to the sport, he has also eschewed alcohol and tobacco. His primary advice to others is psychological: he warns against the common tendency to abandon lifelong passions when physical capabilities begin to diminish. By consistently setting new, attainable milestones, he intends to remain a competitive bodybuilder for the duration of his life, constantly pursuing new world records.