Toshisuke Kanazawa, a 90-year-old bodybuilder from Hiroshima, recently secured his 19th national title, winning the 85+ category at the Japan Masters Bodybuilding Championships. Born in 1936 in Shimane prefecture along the Japan Sea coast, Kanazawa has maintained an exceptional level of fitness and competitiveness well into his ninth decade, continuing to train and inspire others at the gym he operates in Hiroshima.

Kanazawa’s athletic journey began as a swimmer, excelling in the 1500-meter freestyle during his school years. However, a muscular injury dashed his dream of competing at the Olympics, leading him to shift focus to professional bodybuilding. Despite initial resistance from his father, Kanazawa committed himself to becoming the best in the sport in Japan, dedicating five years to rigorous training and a simple diet, supported by his mother.

At age 24, Kanazawa won the Mister Japan bodybuilding title, which he claimed again three years later. He also competed in the 1967 Mr Universe competition in Montreal, finishing fourth alongside competitors such as Arnold Schwarzenegger and champion Sergio Oliva. Since turning 80, Kanazawa has amassed six World Masters championships and shows no signs of slowing down.

Kanazawa credits his longevity and sustained performance to a disciplined lifestyle. He abstains from smoking and alcohol, adopted a vegetarian diet decades ago, and follows a regimen of brown rice, fermented soy products, miso soup with raw eggs, and previously consumed multiple protein shakes daily. Adjusting his routine to accommodate age-related changes, he now avoids squats and bench presses in favor of machine exercises and moderates protein intake.

Despite the natural challenges of aging, Kanazawa remains free from serious illness, maintaining physical health markers typical of much younger individuals. He trains two hours per day, six days a week, and emphasises adequate rest and sleep in his recovery process. Kanazawa also affirms his achievements are purely natural, with no use of performance-enhancing drugs.

His return to competitive bodybuilding at age 50 was motivated by a desire to support his wife, who struggled with chronic illness, and to demonstrate that physical decline can be resisted. This commitment led him to peak performance seven years later, when he won the masters championships.

Kanazawa is part of a broader trend among Japanese seniors defying age expectations. The country’s ageing population includes figures such as Kazuyoshi Miura, the world’s oldest active professional footballer at 59; 91-year-old record-setting swimmer Shoko Yonezawa; 88-year-old sailor Kenichi Horie, who plans another solo Pacific voyage; and 96-year-old marathon runner Shintaro Okuyama.

With approximately 30% of Japan’s 123.7 million population over 64 and over 100,000 centenarians predominantly female, Kanazawa voices concern that many older individuals give up on physical pursuits. “It’s like when muscles start to weaken and you just let it happen,” he said. “I never wanted to be like that, which is why I do what I do. I want to be a bodybuilder until the day I die.”