The resting heart rate chart shows normal ranges by age and fitness level. Resting heart rate (RHR) is one of the simplest indicators of cardiovascular health — a lower resting heart rate generally indicates greater cardiovascular efficiency and better fitness. Enter your resting heart rate below to see where you fall.
Check Your Resting Heart Rate
Resting Heart Rate by Fitness Level (Adults)
| Category | Men (bpm) | Women (bpm) | Description |
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Average Resting Heart Rate by Age
| Age | Average Range (bpm) | Athletic Range (bpm) | Notes |
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How to Measure and Interpret Resting Heart Rate
Your resting heart rate is one of the most accessible indicators of cardiovascular health and fitness. It's free to measure, requires no equipment, and gives meaningful information about heart efficiency.
How to Measure RHR Accurately
Measure first thing in the morning before getting out of bed. Count your pulse for 60 seconds (or 30 seconds and multiply by 2). For best accuracy, take measurements on 3-5 consecutive mornings and average them. Avoid measuring after exercise, coffee, alcohol, or stress.
RHR as a Training Tool
Many athletes track RHR daily. An elevated RHR (5+ bpm above your baseline) in the morning can indicate overtraining, illness, or inadequate recovery. This simple daily check can help you decide whether to train hard or take a recovery day.
How to Lower Your Resting Heart Rate
Consistent aerobic exercise is the most effective way to lower RHR. Aim for 150+ minutes of moderate-intensity cardio per week. Additionally: stay well hydrated, manage stress, improve sleep quality, reduce caffeine intake, and maintain a healthy weight. Improvements can be seen within 4-8 weeks of consistent training.
FAQ
Is this resting heart rate chart free?
Yes, completely free with no signup required.
What is a normal resting heart rate?
For adults, a normal resting heart rate is 60-100 beats per minute (bpm), according to the American Heart Association. Well-trained athletes often have resting rates of 40-60 bpm. Anything below 60 is called bradycardia and above 100 is tachycardia — both can be normal or require medical attention depending on context.
When is the best time to measure resting heart rate?
Measure first thing in the morning before getting out of bed, after 5+ minutes of quiet rest. This gives your most accurate resting heart rate. Avoid measuring after physical activity, caffeine, stress, or illness — all temporarily elevate heart rate.
Does resting heart rate decrease with fitness?
Yes — cardiovascular fitness significantly lowers resting heart rate. Endurance athletes like cyclists and marathon runners commonly have resting heart rates of 35-50 bpm. Each additional hour of weekly aerobic exercise typically lowers resting heart rate by 1-2 bpm over time.
What causes high resting heart rate?
Common causes of elevated resting heart rate include: dehydration, stress/anxiety, caffeine, lack of sleep, fever, anemia, thyroid problems, medications, and poor cardiovascular fitness. Consistently high resting heart rate (90+ bpm) is associated with increased cardiovascular risk.
Should I see a doctor about my resting heart rate?
Consult a doctor if your resting heart rate is consistently above 100 bpm or below 50 bpm (unless you're a trained athlete), if you experience symptoms like dizziness, shortness of breath, or palpitations, or if your resting heart rate changes significantly without explanation.