Resting Heart Rate Guide: What's Normal and How to Measure
Your resting heart rate is one of the simplest yet most valuable indicators of cardiovascular health and fitness. This guide covers everything you need to know about resting heart rate: what's considered normal, how to measure it accurately, what affects it, and why tracking it matters for your health and training. Combined with your maximum heart rate, your RHR helps you calculate a personalized target heart rate for exercise.
What Is Resting Heart Rate?
Resting heart rate (RHR) is the number of times your heart beats per minute when you're completely at rest - not digesting food, not stressed, not recently active. It represents the baseline work your heart must do to meet your body's metabolic needs when no additional demands are placed on it.
Your resting heart rate reflects your cardiovascular efficiency. A heart that pumps more blood per beat (higher stroke volume) doesn't need to beat as often to circulate the same amount of blood. This is why endurance athletes typically have lower resting heart rates - their hearts have adapted to pump more efficiently.
Resting heart rate is also used in the Karvonen formula for calculating personalized training zones, making it valuable for heart rate-based training.
Why it matters for training: Your resting heart rate is a key input for the Karvonen formula, which uses your Heart Rate Reserve (Max HR - Resting HR) to calculate more personalized training zones. A more accurate RHR means better zones.
What Is a Normal Resting Heart Rate?
For adults, a normal resting heart rate ranges from 60 to 100 beats per minute (BPM). However, this range is quite broad, and where you fall within it (or outside it) provides meaningful information about your health and fitness.
Resting Heart Rate Ranges by Fitness Level
| Category | RHR Range (BPM) | Notes |
|---|---|---|
| Elite athletes | 35-45 | Highly trained endurance athletes |
| Excellent fitness | 45-55 | Regular exercisers with strong aerobic base |
| Good fitness | 55-65 | Moderately active individuals |
| Average | 65-75 | General population with some activity |
| Below average | 75-85 | Sedentary individuals |
| Poor fitness | 85-100 | Very inactive, may indicate health issues |
Resting Heart Rate by Age
Resting heart rate doesn't change dramatically with age in healthy adults, though it tends to be slightly higher in older sedentary individuals. For a broader look at how heart rate varies across age groups during activity, see our guide on exercise heart rate by age.
| Age Group | Average RHR | Fit Individual RHR |
|---|---|---|
| 18-25 years | 65-75 BPM | 55-65 BPM |
| 26-35 years | 65-75 BPM | 55-65 BPM |
| 36-45 years | 65-78 BPM | 55-68 BPM |
| 46-55 years | 68-80 BPM | 58-70 BPM |
| 56-65 years | 68-82 BPM | 58-72 BPM |
| 65+ years | 68-85 BPM | 58-75 BPM |
Gender Differences
Women tend to have slightly higher resting heart rates than men, typically 2-7 BPM higher on average. This difference is partly due to smaller heart size relative to body size, resulting in lower stroke volume and a compensatory increase in heart rate.
How to Measure Resting Heart Rate Accurately
Accurate measurement requires proper technique and timing. Here's how to get reliable readings:
When to Measure
The best time to measure resting heart rate is first thing in the morning, before getting out of bed. At this point:
- You've been lying still for hours
- You haven't consumed caffeine or food
- Physical activity hasn't elevated your heart rate
- Stress hormones are at their lowest
If you can't measure in the morning, sit quietly for at least 5 minutes before measuring, and note the conditions (time, recent activity, etc.).
How to Measure Manually
- Find your pulse: Use your index and middle fingers (not thumb) on either your wrist (radial artery, thumb side) or neck (carotid artery, beside your windpipe)
- Press gently: Apply light pressure until you feel the pulse. Don't press too hard on the carotid artery as this can affect readings
- Count for 60 seconds: For accuracy, count the full 60 seconds rather than counting for 15 seconds and multiplying
- Stay relaxed: Breathe normally and stay calm during measurement
Using Technology
Fitness trackers and smartwatches: Many devices monitor resting heart rate automatically, typically measuring during sleep or periods of inactivity. These provide convenient tracking over time.
Chest strap monitors: Most accurate for real-time measurement. Wear briefly while lying still for precise readings.
Smartphone apps: Some apps use your phone's camera and flash to measure pulse through your fingertip. Accuracy varies by app and technique.
Getting Consistent Measurements
- Measure at the same time each day (morning is best)
- Use the same measurement method each time
- Track readings over several days and average them
- Note any factors that might affect readings (illness, stress, alcohol)
Factors That Affect Resting Heart Rate
Many factors influence your resting heart rate, some controllable and some not:
Fitness Level
Regular cardiovascular exercise is the most effective way to lower resting heart rate. Aerobic training increases stroke volume (blood pumped per beat), so the heart doesn't need to beat as often. Improvements are typically seen within weeks of starting regular exercise.
Stress and Emotions
Mental stress, anxiety, and strong emotions activate your sympathetic nervous system, elevating heart rate even at rest. Chronic stress can keep resting heart rate elevated over time.
Sleep
Poor sleep quality or sleep deprivation typically elevates resting heart rate. Most fitness trackers show lower heart rates during deep sleep and slightly higher rates during lighter sleep stages.
Hydration
Dehydration reduces blood volume, requiring your heart to beat faster to circulate the same amount of blood. Staying well-hydrated helps maintain lower resting heart rate.
Temperature
Heat and humidity can elevate resting heart rate as your cardiovascular system works harder to regulate body temperature.
Caffeine and Stimulants
Caffeine, nicotine, and other stimulants temporarily increase heart rate. If you consume these regularly, your baseline measurements may be affected.
Alcohol
Alcohol can elevate resting heart rate, especially the night after drinking. Many people notice higher morning heart rates following alcohol consumption.
Medications
Various medications affect heart rate:
- Beta-blockers: Lower heart rate significantly
- Calcium channel blockers: May lower heart rate
- Decongestants: Can elevate heart rate
- Thyroid medications: Affect heart rate based on dosage
Illness and Infection
When fighting infection or illness, your body's metabolic rate increases, elevating heart rate. An elevated resting heart rate can be an early sign of illness, sometimes before other symptoms appear.
Overtraining
Athletes who overtrain often see elevated resting heart rates. This is one reason many athletes track morning heart rate - a suddenly elevated reading can indicate the need for rest.
Age
Resting heart rate doesn't change dramatically with age in healthy individuals, though sedentary older adults may have slightly higher resting rates.
Genetics
Some people naturally have higher or lower resting heart rates regardless of fitness. Family history influences baseline heart rate.
Why Resting Heart Rate Matters for Health
Resting heart rate is more than just a fitness metric - it's a meaningful indicator of cardiovascular health with implications for longevity.
Research on RHR and Health
Multiple studies have found associations between resting heart rate and health outcomes:
- Higher resting heart rates are associated with increased cardiovascular disease risk
- Studies show elevated RHR correlates with higher all-cause mortality
- Each 10 BPM increase in RHR may increase mortality risk by 10-20%
- Lower resting heart rates are associated with better metabolic health
What Elevated RHR May Indicate
A persistently elevated resting heart rate (above 80-85 BPM in otherwise healthy adults) may suggest:
- Poor cardiovascular fitness
- Chronic stress or anxiety
- Sleep issues
- Dehydration
- Thyroid dysfunction
- Other underlying health conditions
When to See a Doctor
Consult a healthcare provider if:
- Your resting heart rate is consistently above 100 BPM (tachycardia)
- Your resting heart rate is consistently below 50 BPM without being an athlete (bradycardia)
- You notice sudden, unexplained changes in resting heart rate
- You experience symptoms like dizziness, shortness of breath, or chest discomfort along with heart rate changes
- Your heart rhythm seems irregular
Using Resting Heart Rate for Training
Beyond health monitoring, resting heart rate is valuable for optimizing training:
Calculating Training Zones
The Karvonen method uses resting heart rate to calculate personalized training zones:
- Calculate Heart Rate Reserve (HRR) = Max HR - Resting HR
- Calculate target HR = (HRR × intensity%) + Resting HR
This produces more accurate zones than simple percentage-of-max calculations because it accounts for your fitness level through resting heart rate. For a full walkthrough, see our guide on how to calculate target HR, or if you're new to heart rate training, start with our guide for beginners.
Monitoring Recovery and Readiness
Many athletes track morning resting heart rate to assess recovery:
- Normal RHR: Body is recovered, ready for training
- Elevated by 5-10 BPM: May need easier training or extra recovery
- Elevated by 10+ BPM: Consider rest day, may be overtrained or getting sick
Heart Rate Variability (HRV)
Beyond simple resting heart rate, many athletes track heart rate variability - the variation in time between heartbeats. Lower HRV often indicates stress or incomplete recovery, while higher HRV suggests readiness for training. Many fitness devices now track HRV alongside resting heart rate.
Tracking Fitness Progress
As aerobic fitness improves, resting heart rate typically decreases. Tracking RHR over months provides objective evidence of cardiovascular adaptation to training. A decrease of 5-10 BPM over several months of training is common.
How Resting Heart Rate Changes with Training
| Training Duration | Typical RHR Change | What's Happening |
|---|---|---|
| 0-4 weeks | 0-2 BPM decrease | Initial cardiovascular adaptation begins |
| 1-3 months | 3-5 BPM decrease | Stroke volume increases, heart pumps more blood per beat |
| 3-6 months | 5-10 BPM decrease | Significant cardiac remodeling, improved efficiency |
| 6-12 months | 8-15 BPM decrease | Well-adapted cardiovascular system |
| 1+ years consistent | 10-20+ BPM decrease | Athletic-level cardiovascular fitness |
These are approximate ranges for previously sedentary individuals beginning a consistent exercise program. Track your own progress by measuring your resting heart rate regularly.
How to Lower Your Resting Heart Rate
If your resting heart rate is higher than you'd like, several strategies can help lower it:
Regular Aerobic Exercise
The most effective way to lower resting heart rate is consistent cardiovascular exercise. Aim for:
- At least 150 minutes of moderate-intensity exercise per week
- Include activities like walking, jogging, cycling, or swimming
- Zone 2 training (60-70% max HR) is particularly effective for aerobic adaptations
- Be patient - changes may take 4-12 weeks to become noticeable
Manage Stress
Chronic stress elevates resting heart rate through sympathetic nervous system activation. Consider:
- Meditation and mindfulness practices
- Deep breathing exercises
- Adequate leisure time and relaxation
- Addressing sources of chronic stress when possible
Prioritize Sleep
Quality sleep is essential for cardiovascular health:
- Aim for 7-9 hours per night
- Maintain consistent sleep and wake times
- Create a cool, dark sleep environment
- Avoid screens before bedtime
Stay Hydrated
Proper hydration helps maintain optimal blood volume and lower heart rate. Aim for adequate water intake throughout the day.
Limit Caffeine and Alcohol
Both substances can elevate heart rate. If your RHR is high, consider reducing intake and see if it improves.
Maintain Healthy Weight
Excess weight increases cardiovascular strain. Losing weight, if overweight, often leads to lower resting heart rate.
Don't Smoke
Smoking elevates heart rate and damages cardiovascular health. Quitting is one of the best things you can do for your heart.
Tracking Resting Heart Rate Over Time
Single measurements are less valuable than trends over time. Here's how to track effectively:
Daily Tracking
- Measure at the same time each day (morning recommended)
- Record in a log, app, or let your fitness tracker do it automatically
- Note any factors that might affect readings
Interpreting Trends
- Gradual decrease: Indicates improving cardiovascular fitness
- Sudden increase: May indicate illness, overtraining, or stress
- Stable readings: Maintenance of current fitness level
- Day-to-day variation: Normal variation of 3-5 BPM is typical
Using Fitness Technology
Most fitness trackers automatically monitor resting heart rate and show trends over weeks and months. This passive tracking provides valuable data without requiring manual measurements.
Frequently Asked Questions
Generally, a lower resting heart rate indicates better cardiovascular fitness and efficiency. However, an extremely low heart rate (below 50 BPM) in non-athletes, especially if accompanied by symptoms like dizziness, fatigue, or fainting, may indicate a heart rhythm problem requiring medical attention.
Your heart rate is typically lowest during deep sleep, not immediately upon waking. Morning heart rate rises as your body prepares for activity. Additionally, factors like sleep quality, alcohol consumption, late meals, or stress can elevate morning readings compared to relaxed evening measurements.
Some people see changes within 2-4 weeks of starting regular aerobic exercise. More significant decreases typically occur over 2-3 months. The degree of change depends on starting fitness level, exercise intensity and frequency, and individual response to training. Previously sedentary individuals often see the most dramatic improvements.
Resting heart rate doesn't inherently increase much with age in healthy, active individuals. However, sedentary older adults often have higher resting heart rates due to decreased cardiovascular fitness. The age-related change in heart rate is mostly about fitness decline rather than age itself.
Fitness trackers often calculate resting heart rate using their lowest stable readings, frequently during sleep. Manual morning measurements may be slightly higher because you've started waking up. Additionally, optical sensors may have different accuracy than manual pulse counting. Both provide useful information - just be consistent with your chosen method.
Key Takeaway: A normal resting heart rate is 60-100 BPM, with lower values generally indicating better cardiovascular fitness. Measure first thing in the morning for accuracy, and average several readings. Use your RHR in the Karvonen formula for the most personalized training zones.
Conclusion
Resting heart rate is a valuable vital sign that provides insights into your cardiovascular health and fitness. Key takeaways:
- Normal range: 60-100 BPM for adults, with lower rates generally indicating better fitness
- Best measurement time: First thing in the morning, before getting out of bed
- Factors that affect RHR: Fitness, stress, sleep, hydration, caffeine, alcohol, and medications
- Health implications: Lower RHR is associated with better cardiovascular health and longevity
- Training use: Essential for Karvonen method calculations and monitoring recovery
- How to improve: Regular aerobic exercise, stress management, quality sleep, and healthy habits
Start tracking your resting heart rate today, and use it alongside our Karvonen calculator to determine personalized training zones. Over time, you may see improvements that reflect your growing cardiovascular fitness.