Your resting heart rate (RHR) is the number of times your heart beats per minute when you are at complete rest — sitting or lying quietly, not exercising, not stressed, and not recently caffeinated. It is one of the simplest and most informative numbers you can track about your cardiovascular health.
What is a normal resting heart rate?
For most adults, a resting heart rate between{" "} 60 and 100 beats per minute (bpm) is considered normal. However, what is considered "good" varies by age and fitness level.
Athletes and people who exercise regularly often have lower resting heart rates — sometimes between 40 and 60 bpm — because their hearts are more efficient. A lower resting heart rate generally means your heart pumps more blood with each beat. ( NHS )
Resting heart rate by age — chart
Resting heart rate tends to decrease from infancy to adulthood, and may increase slightly again in older age. Children naturally have higher resting heart rates than adults.
| Age Group | Normal Resting Heart Rate |
|---|---|
| Newborns (0–1 month) | 70–190 bpm |
| Infants (1–11 months) | 80–160 bpm |
| Toddlers (1–2 years) | 80–130 bpm |
| Children (3–4 years) | 80–120 bpm |
| Children (5–6 years) | 75–115 bpm |
| Children (7–9 years) | 70–110 bpm |
| Children (10+ years) | 60–100 bpm |
| Adults (18+ years) | 60–100 bpm |
Sources: American Heart Association, NHS
Resting heart rate by age — adults
For adults, the normal range stays at 60–100 bpm. But within that range, lower is generally considered better (in the absence of symptoms). Here is how it typically breaks down in practice:
| Adult Age Group | Common Resting Heart Rate |
|---|---|
| 18–25 years | 62–73 bpm (average) |
| 26–35 years | 62–73 bpm |
| 36–45 years | 63–75 bpm |
| 46–55 years | 64–76 bpm |
| 56–65 years | 62–75 bpm |
| 65+ years | 60–73 bpm |
Note: These are typical observed ranges, not strict medical thresholds. Individual variation is normal.
What resting heart rate says about fitness level
Your resting heart rate can give a rough indication of cardiovascular fitness, particularly if you track it over time.
| Fitness Level | Typical Resting Heart Rate (Adults) |
|---|---|
| Athlete | 40–60 bpm |
| Excellent | 55–65 bpm |
| Good | 62–70 bpm |
| Average | 70–80 bpm |
| Below average | 80–90 bpm |
| Poor | 90+ bpm |
These are rough categories. Your resting heart rate is influenced by many factors beyond fitness, including genetics, age, stress, sleep, hydration, caffeine, medications and body temperature.
How to measure your resting heart rate accurately
The most accurate time to measure your RHR is first thing in the morning, before you get out of bed, before drinking coffee, and before checking your phone. Use one of these methods:
- Wrist pulse: Place two fingers (not your thumb) on the inside of your wrist below the base of your thumb. Count beats for 60 seconds, or count for 30 seconds and multiply by two.
- Neck pulse: Gently place two fingers on the side of your neck beside your windpipe. Count beats for 60 seconds.
- Wearable device: Most fitness trackers, smartwatches and apps measure RHR automatically during sleep or rest. These can be accurate if the device fits properly, though consumer devices vary in precision.
Take readings on at least 3–5 consecutive mornings and average them for a more reliable baseline.
What affects resting heart rate?
- Fitness level: Regular cardio training strengthens the heart, allowing it to pump more blood per beat and reducing how often it needs to beat.
- Age: Resting heart rate naturally changes across life stages, and the heart may become slightly less efficient with age.
- Body weight: Excess body fat can increase the heart's workload.
- Stress and anxiety: Elevated cortisol and adrenaline can raise resting heart rate temporarily or chronically.
- Caffeine: Even moderate caffeine intake can temporarily elevate heart rate for several hours.
- Sleep: Poor or insufficient sleep raises RHR in many people.
- Dehydration: When blood volume drops, the heart compensates by beating faster.
- Medications: Beta-blockers lower heart rate; thyroid medications, decongestants and stimulants may raise it.
- Temperature: Hot weather and fever can temporarily elevate heart rate.
Bradycardia: when resting heart rate is too low
A resting heart rate below 60 bpm is called bradycardia. In athletes and physically fit individuals, this is often completely normal and not a cause for concern. A trained marathon runner may have a RHR of 45–50 bpm.
However, bradycardia can sometimes be a sign of a medical condition, particularly if it is accompanied by symptoms such as dizziness, fainting, shortness of breath, fatigue, or chest pain. If you have a low resting heart rate and any of these symptoms, speak with a doctor. ( NHS — Heart Rate )
Tachycardia: when resting heart rate is too high
A resting heart rate above 100 bpm is called tachycardia. Occasional increases from caffeine, stress, illness or dehydration are common and usually not serious. A persistently elevated resting heart rate — especially above 100 bpm at rest when you feel fine — is worth discussing with a doctor.
Research has linked a chronically high resting heart rate with increased risk of cardiovascular events. One large study found that higher resting heart rate was independently associated with increased all-cause and cardiovascular mortality. ( PubMed )
Can you lower your resting heart rate?
Yes. The most effective way to lower your resting heart rate is regular cardiovascular exercise. Activities like brisk walking, jogging, cycling, swimming and rowing have all been shown to reduce resting heart rate over time by strengthening the heart. Even moderate exercise done consistently — 3 to 5 sessions per week — can produce noticeable changes within weeks to months.
To make that cardio more purposeful, it helps to understand training intensity. Our guide on heart rate zones explained shows which intensity level builds the best aerobic base, which is most relevant for improving resting heart rate over time.
Other things that can help over time: improving sleep quality, managing stress, reducing caffeine, staying hydrated, and losing excess body weight if needed.
Frequently asked questions
What is a normal resting heart rate?
For adults, 60–100 bpm is the accepted normal range. Most healthy adults fall between 60 and 80 bpm at rest.
Is 80 bpm a good resting heart rate?
80 bpm is within the normal range. It is not considered high risk, but it is toward the higher end of average. If you are looking to improve cardiovascular fitness, consistent exercise can help bring it down over time.
Is 55 bpm too low?
Not necessarily. 55 bpm falls below the standard adult range of 60–100 bpm, but in someone who exercises regularly it is common and usually healthy. If you have no symptoms and feel well, it is likely fine. If you feel dizzy, faint or short of breath, see a doctor.
Why is my resting heart rate high?
Common causes include caffeine, poor sleep, dehydration, stress, anxiety, fever, illness, certain medications, being unfit, or excess body weight. If it is persistently above 100 bpm without an obvious cause, speak with a doctor.
Can exercise lower resting heart rate?
Yes. Regular cardiovascular exercise is one of the most effective ways to lower resting heart rate. Consistent aerobic training over weeks to months trains the heart to become more efficient.
Is resting heart rate the same as blood pressure?
No. Resting heart rate measures how often your heart beats per minute. Blood pressure measures the force of blood against your artery walls. They are related but separate measures of cardiovascular health.