Parents’ guide
A parents’ guide to kids’ fitness
What Canada’s guidelines say about how much kids should move, what exercise scientists say about strength training, the questions worth asking any kids’ gym, and your rights under Ontario gym contracts. Checked October 2026.
Canada’s guidelines
How much activity do kids need?
The Canadian 24-Hour Movement Guidelines set daily targets by age.
Toddlers, 1–2
At least 180 minutes a day in a variety of physical activities at any intensity, including energetic play, spread throughout the day.
Preschoolers, 3–4
At least 180 minutes a day spread throughout the day, of which at least 60 minutes is energetic play.
Kids and teens, 5–17
At least 60 minutes a day of moderate to vigorous activity, plus vigorous activity and muscle and bone strengthening at least 3 days a week.
Sleep, 5–13 and 14–17
9 to 11 hours a night for ages 5–13, and 8 to 10 hours for ages 14–17, with consistent bed and wake-up times.
Sources: Canadian 24-Hour Movement Guidelines, Early Years (CSEP) (opens the source) · Canadian 24-Hour Movement Guidelines, Children and Youth (CSEP) (opens the source), checked October 2026
The research
Is strength training safe for kids?
The Canadian Society for Exercise Physiology (CSEP) published a position paper on resistance training for children and adolescents. Its main points:
- There is no minimum age for resistance training for children.
- With proper training methods, it can be relatively safe and improve overall health.
- Programs should progress gradually, under qualified instruction and supervision, with appropriately sized equipment.
- Low-to-moderate intensity, 2–3 times a week on non-consecutive days.
Source: CSEP position paper on resistance training (2008) (opens the source)
Before you sign up anywhere
10 questions to ask any kids’ gym
Good programs are glad to answer these. Ask us too.
Who leads each class, and what training do they hold?
Ask which certifications, and from which organization. A named body tells you what the training covered.
How many children are there per coach?
Smaller groups mean more feedback on technique, which matters most when kids start lifting or jumping.
Do staff have a current police vulnerable sector check?
It’s the standard background check in Canada for people who work with children. Ask how recent it is.
Is someone trained in first aid and CPR at every class?
Not just on staff, but in the room for every session.
What happens if a child bumps their head?
A good program has a written plan for suspected concussions, including when a child sits out and how parents are told.
How are groups split by age and ability?
Toddlers, school-age kids and teens need different coaching, equipment sizes and expectations.
Can I watch a class?
Seeing how coaches talk to kids tells you a lot about the culture.
How do you handle allergies, asthma or other medical needs?
Ask what you’ll be asked on sign-up and who in the room knows.
What does the membership contract say about cancelling?
In Ontario, most gym contracts come with a 10-day cooling-off period. Details are below.
What information about my child do you keep, and why?
You should know what’s collected, who sees it and how to have it deleted.
Background: HIGH FIVE (opens the source), a quality standard for children’s programs in Ontario.
Ontario consumer rules
Your rights when you sign a gym contract
The Government of Ontario’s guidance on gym and fitness club contracts:
- You can cancel within 10 days of receiving a written copy of your contract, for any reason.
- Contracts must end after one year. To renew, the club must send a notice 30 to 90 days before the contract expires.
- The club must offer monthly instalments, which can cost up to 25% more than paying upfront.
- Your written contract must list the services, the total cost and payments, the start and end dates, and the cancellation and renewal conditions.
- Money for memberships sold before a club opens must be held by a registered trust corporation.
- These rules cover paid-in-advance memberships of $50 or more. Not-for-profit, member-owned and municipal programs are excluded.
Source: Government of Ontario: Joining a gym or fitness club (opens the source), checked October 2026. This is a summary, not legal advice.
FAQ
Quick answers
How much physical activity does my child need?
Canada’s 24-Hour Movement Guidelines recommend at least 180 minutes a day for ages 1–4, and at least 60 minutes a day of moderate to vigorous activity for ages 5–17.
Is strength training safe for kids?
The Canadian Society for Exercise Physiology’s position paper says there is no minimum age for resistance training and that, with proper training methods, it can be relatively safe and improve overall health, with qualified instruction and supervision.
Can I cancel a gym membership in Ontario?
Most gym and fitness club contracts in Ontario can be cancelled within 10 days of receiving a written copy of the contract, for any reason, according to the Government of Ontario.
Sources
Where this guide comes from
- Canadian 24-Hour Movement Guidelines for the Early Years (0–4 years), Canadian Society for Exercise Physiology
- Canadian 24-Hour Movement Guidelines for Children and Youth (5–17 years), Canadian Society for Exercise Physiology
- Behm, Faigenbaum, Falk and Klentrou (2008), Canadian Society for Exercise Physiology position paper: resistance training in children and adolescents, Applied Physiology, Nutrition and Metabolism 33: 547–561
- Long-Term Development in Sport and Physical Activity 3.0, Sport for Life
- Joining a gym or fitness club, Government of Ontario (page updated August 12, 2021)
- GST/HST rates by province, Canada Revenue Agency (Ontario HST 13%)
- HIGH FIVE, quality standards for children’s sport and recreation programs, founded by Parks and Recreation Ontario
Founding member offer
Be one of the first 25 champs.
$99 + tax a month for 4 classes, instead of $120. Joining the list takes no payment.