At what age should my child start endurance and resistance weight training? 5 to 12 years?

What the evidence says

Good news: there is no set age when your child must wait to start being active or building strength. Canadian guidelines say kids aged 5 to 17 should get 60 minutes of moderate-to-vigorous movement every day, and this can include running, biking, swimming, or active play. This counts as endurance, or aerobic, exercise.

For resistance training, which means exercises that build muscle strength, Canadian exercise experts say there is no minimum age requirement. What matters more than age is whether your child can follow instructions, warm up properly, and use good form. Simple bodyweight moves like squats, push-ups, hopping, or using resistance bands count.

Both Canadian and American pediatric groups note that balance and body control usually mature enough for structured strength work around age 7 or 8. Before that, young children naturally build strength through active play like climbing, jumping, and running games, which is just as valuable.

Canadian guidelines also recommend muscle- and bone-strengthening activities at least 3 days a week for all kids aged 5 to 17. This does not need to mean a gym or weights. Games like tag, gymnastics, climbing, or sports like soccer and hockey count toward this goal.

If your child wants to try more structured strength training with light weights, look for programs with proper supervision and age-appropriate instruction. A doctor visit first is a good idea if your child has a heart condition or other health concerns.