At 90, Japanese bodybuilder Toshisuke Kanazawa knows exactly what works best for him in order to remain strong, healthy, and in top physical condition.
Kanazawa recently won his 19th national title in the 85+ category at the Japan Masters Bodybuilding Championships, more than five decades after competing alongside Arnold Schwarzenegger during the sport’s golden era.
He still trains six days a week for around two hours a session. But rather than chasing bigger lifts, Kanazawa now follows three simple rules that help him keep training consistently into his 90s:
- Prioritise recovery
- Get around seven hours’ sleep a night
- Choose exercises that suit your body
Rule 1: Prioritise Recovery
‘It takes longer to recover from weights sessions than it used to, so I make sure I rest properly between sets and get around seven hours’ sleep a night,’ Kanazawa told The Guardian.
Giving himself longer between sets allows his muscles, joints and cardiovascular system more time to recover before the next effort. As we age, recovery slows, making adequate rest between sets increasingly important if you want to keep training consistently.
Rule 2: Aim for 7 Hours’ Sleep
Kanazawa also makes sleep a non-negotiable part of his routine.
Research has shown that around seven hours of quality sleep each night is associated with maintaining health, cognitive function and reducing accelerated biological ageing. Recovery doesn’t just happen in the gym – it largely happens afterwards.
Rule 3: Train the Body You Have Today
It’s not just recovery that has changed.
Kanazawa has gradually moved away from free weights altogether, replacing exercises such as the bench press, deadliftand squat with resistance machines.
Free weights generally demand more from your joints, connective tissue and stabilising muscles. Machines provide a fixed movement path, allowing Kanazawa to train hard while reducing unnecessary strain.
‘I do what’s best for me and my body at this age,’ he says.
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