5 ways to keep girls in sport

Editor’s note: This article was updated on Dec. 14, 2025.

Girls Forward is a Canadian organization website that motivates girls to maintain a healthy, active lifestyle through sport and movement. The foundation was born out of the fact that girls face many barriers to participation in sport. (Research has shown that girls drop out of sport as they approach puberty at a much higher rate than boys.)

If girls stay active, they’re more likely to develop positive coping skills, increased self-worth, and increased confidence. Girls Forward has the following suggestions for how to guide girls to a healthy, active lifestyle they’ll stick with for life.

1. Define “physical activity” clearly

Make sure girls know that “physical activity” requires movement of your body that increases your heart rate. Whether you’re participating in a light activity like walking your dog or a vigorous activity like running in a soccer game, you’re engaging in essential physical activity. Make sure girls know that working out regularly will make them strong and increase their energy.

2. Changing attitudes about physical activity

If a girl says, “I’m not an athlete,” explain to her that physical activity isn’t black and white. Remind girls that no one is ever born a natural athlete—even Olympic champions started at the beginning and worked hard to succeed in their sport.

If a girl says, “I’m afraid of getting teased,” demonstrate that you empathize with her by telling her that everyone wants to be accepted by their peers. Explain to her that being part of a sports team is all about belonging, acceptance of teammates, team spirit, and cheers.

If a girl says “I don’t know anything about sports,” help her learn. Start playing and watching different types of sports together so that she learns and becomes familiar with the rules of a range of games at her own pace. There are plenty of activities out there besides team sports, like horseback riding, rock climbing, and martial arts.

3. Keep it fun

If a girl enjoys her time playing sports, she will be more likely to play in the future. Here’s how you can make being active fun for your daughter:

• Go to female sports events
• Each season, try a weather-appropriate sport. Like snowshoeing in the winter, beach volleyball in the summer, softball in the spring, and cross-country in the fall.
• Vary the environment. Try taking a different route in your neighbourhood each time you walk. Or instead of running around a track, run along the beach or around a park.
• Learn about female athletes. Read about or watch biographies of inspirational female heroes like Billie Jean King, Christine Sinclair, and Venus and Serena Williams.
• Make a sports scrapbook. Collect pictures of female athletes and also of you and your daughter doing physical activities.
• Give gifts of sports equipment and apparel.

4. Emphasize the importance of teamwork

Make getting physically active a team effort. Girls are more likely to enjoy and maintain physical activity if their guardian or parent is active as well. Keep activity logs of sports you’ve played together, teach her your favorite sports you played at her age, or try to craft matching activity charm bracelets and add a new sports equipment charm to represent every new activity you try together.

5. Stick with it

Most importantly, once a girl is involved with physical activity, it’s crucial she maintain it. Encourage her to track her progress by keeping an activity journal so she can visually see her development.

And always remind girls that being active will help them be more confident, do better in school, and be more secure socially.