When most people consider competitive bodybuilding, a 90-year-old athlete hardly seems like the image that springs to mind. Toshisuke Kanazawa is nevertheless someone who continues to go against that idea. At the Japan Masters Bodybuilding Championships in Hiroshima in August 2026, just one day after celebrating his 90th birthday, he won the 85-and-over category and thus obtained his 19th national title.
It is remarkable that he has achieved this not just on account of his age but also because of the way he has lived over the years. Kanazawa eats no meat or fish and has based his diet on foods including brown rice, natto, miso soup and protein drinks. The fact about his life provides a rare insight into the subjects of longevity, resistance training and nutrition.
He won the Mr. Japan title in his twenties and then took part in international competitions. In 1967, he attended the Mr. Universe contest at the same time as the future bodybuilding legend Arnold Schwarzenegger. Eventually, Kanazawa gave up competitive bodybuilding in his thirties but returned to the sport when he was 50.
His return marked the start of another remarkable chapter, and he has since achieved success in masters bodybuilding, winning six World Masters titles according to reports after turning 80. This most recent win at the national level makes his total number of Japanese national titles 19, comprising both masters championships and two victories as Mr. Japan.
It takes a great deal more than just having muscle to win a bodybuilding competition, with judges assessing the contestants on their muscular development, symmetry, proportion, conditioning and presentation. The fact that Kanazawa has managed to maintain these qualities at the age of 90 makes his achievement all the more unusual.
Instead of seeing his victory as the conclusion of his career, Kanazawa has made it clear that he plans to keep competing. He seems to be concentrating on staying active and keeping up the challenge even though he is getting older.
Breakfast generally consists of brown rice, natto, and miso soup; natto is produced from fermented soybeans and contains protein, and miso is also a food that is based on soybeans. Lunch and dinner also include brown rice, usually with furikake on top.
Protein drinks are also a significant component of his routine; it has been reported that Kanazawa at one time drank as many as six protein shakes each day, but nowadays he drinks about three since it has become more difficult with age to consume such a large amount of liquid.
His diet is sometimes referred to as being vegetarian, but it should be noted that some accounts also state that he eats eggs in his miso soup. It is therefore more accurate to call his diet meat-free and fish-free rather than strictly vegan.
His training has undergone considerable changes over the years. When he was younger, Kanazawa used to spend a great many hours training and regularly employed heavy weights; at the age of 90 he has modified his workouts to fit in with his age and now places greater reliance on machines while avoiding some of the heavier free-weight exercises which he had previously done.
That adjustment is important since progress in strength training does not require you to carry on with exactly the same training routine as you did when you were 25; what it does mean is that you should adjust the choice of exercises, the intensity, and the recovery period as the body changes.
As people get older, their muscle mass and strength tend to decrease, especially if they do not take any physical activity. Resistance training can help older adults to keep their strength and physical functioning and therefore should be considered a key element of healthy aging.
Kanazawa shows exactly what long-term consistency might be like; although his achievement does not prove that every individual can still remain competition-ready at the age of 90, it does cast doubt on the notion that a significant level of physical performance necessarily comes to an end with old age.
The fact is that a diet high in meat is by no means the only way of maintaining muscles. A vegetarian diet can contain enough protein if it is well planned and includes a variety of foods which are rich in protein.
He adopts a highly consistent approach by training regularly, eating simply, avoiding the habits which he finds harmful, adjusting his exercise to accommodate the changes in his body, and still sticking to his meaningful objectives.
One doesn't have to become a competitive bodybuilder in order to apply these principles; for older adults in particular, keeping their muscle, strength and mobility can be valuable in terms of everyday independence and quality of life.
One cannot conclude from Kanazawa's case that every individual will achieve similar results; it is in fact a remarkable instance of what decades of disciplined effort can lead to. The fact that he won his 19th national title demonstrates that although aging is inevitable, it is possible to remain capable and ambitious for a much longer time than is often expected by staying active, training in a smart way, and taking nutrition seriously.
It is remarkable that he has achieved this not just on account of his age but also because of the way he has lived over the years. Kanazawa eats no meat or fish and has based his diet on foods including brown rice, natto, miso soup and protein drinks. The fact about his life provides a rare insight into the subjects of longevity, resistance training and nutrition.
Who Is Toshisuke Kanazawa?
Kanazawa has spent the majority of his life associated with competitive sports; he was born in 1936 in Shimane Prefecture, Japan, and had previously been a gifted swimmer with the aim of taking part in the Olympic Games. Since a muscle injury put an end to that aspiration, he then concentrated on bodybuilding.He won the Mr. Japan title in his twenties and then took part in international competitions. In 1967, he attended the Mr. Universe contest at the same time as the future bodybuilding legend Arnold Schwarzenegger. Eventually, Kanazawa gave up competitive bodybuilding in his thirties but returned to the sport when he was 50.
His return marked the start of another remarkable chapter, and he has since achieved success in masters bodybuilding, winning six World Masters titles according to reports after turning 80. This most recent win at the national level makes his total number of Japanese national titles 19, comprising both masters championships and two victories as Mr. Japan.
His 19th National Title at 90
At the Japan Masters Bodybuilding Championships held in Hiroshima on August 30, 2026, Kanazawa won the 85-and-over division; he was the oldest competitor at the event and beat seven other men in his age group.It takes a great deal more than just having muscle to win a bodybuilding competition, with judges assessing the contestants on their muscular development, symmetry, proportion, conditioning and presentation. The fact that Kanazawa has managed to maintain these qualities at the age of 90 makes his achievement all the more unusual.
Instead of seeing his victory as the conclusion of his career, Kanazawa has made it clear that he plans to keep competing. He seems to be concentrating on staying active and keeping up the challenge even though he is getting older.
The Vegetarian Diet Behind His Physique
The most interesting aspect of Kanazawa's way of life is his diet; since he resumed bodybuilding at the age of 50, he has given up meat and fish, and his meals are surprisingly simple.Breakfast generally consists of brown rice, natto, and miso soup; natto is produced from fermented soybeans and contains protein, and miso is also a food that is based on soybeans. Lunch and dinner also include brown rice, usually with furikake on top.
Protein drinks are also a significant component of his routine; it has been reported that Kanazawa at one time drank as many as six protein shakes each day, but nowadays he drinks about three since it has become more difficult with age to consume such a large amount of liquid.
His diet is sometimes referred to as being vegetarian, but it should be noted that some accounts also state that he eats eggs in his miso soup. It is therefore more accurate to call his diet meat-free and fish-free rather than strictly vegan.
How Kanazawa Trains at 90
Kanazawa's success can't be attributed simply to his diet; he still goes to the gym regularly and, it is said, spends about two hours there six days a week.His training has undergone considerable changes over the years. When he was younger, Kanazawa used to spend a great many hours training and regularly employed heavy weights; at the age of 90 he has modified his workouts to fit in with his age and now places greater reliance on machines while avoiding some of the heavier free-weight exercises which he had previously done.
That adjustment is important since progress in strength training does not require you to carry on with exactly the same training routine as you did when you were 25; what it does mean is that you should adjust the choice of exercises, the intensity, and the recovery period as the body changes.
What His Story Says About Aging
As people get older, their muscle mass and strength tend to decrease, especially if they do not take any physical activity. Resistance training can help older adults to keep their strength and physical functioning and therefore should be considered a key element of healthy aging.
Kanazawa shows exactly what long-term consistency might be like; although his achievement does not prove that every individual can still remain competition-ready at the age of 90, it does cast doubt on the notion that a significant level of physical performance necessarily comes to an end with old age.
The fact is that a diet high in meat is by no means the only way of maintaining muscles. A vegetarian diet can contain enough protein if it is well planned and includes a variety of foods which are rich in protein.
The Bigger Lesson From Kanazawa
Toshisuke Kanazawa's 19th national title is not just another bodybuilding trophy; at the age of 90, he shows what an active lifestyle can mean for people in old age.He adopts a highly consistent approach by training regularly, eating simply, avoiding the habits which he finds harmful, adjusting his exercise to accommodate the changes in his body, and still sticking to his meaningful objectives.
One doesn't have to become a competitive bodybuilder in order to apply these principles; for older adults in particular, keeping their muscle, strength and mobility can be valuable in terms of everyday independence and quality of life.
One cannot conclude from Kanazawa's case that every individual will achieve similar results; it is in fact a remarkable instance of what decades of disciplined effort can lead to. The fact that he won his 19th national title demonstrates that although aging is inevitable, it is possible to remain capable and ambitious for a much longer time than is often expected by staying active, training in a smart way, and taking nutrition seriously.
