Find out if your resting heart rate is normal for your age and sex using American Heart Association categories.
Measure first thing in the morning before getting out of bed.
Based on American Heart Association guidelines. Thresholds shift slightly by age group and sex.
| Category | Range |
|---|---|
| Athlete | < 60 bpm |
| Excellent | 60–64 bpm |
| Good | 65–69 bpm |
| Above Average | 70–74 bpm |
| Average | 75–77 bpm |
| Below Average | 78–83 bpm |
| Poor | > 83 bpm |
For most adults, a normal resting heart rate (RHR) is between 60 and 100 beats per minute (bpm). Athletes and highly fit individuals often have RHRs below 60 bpm, which is perfectly healthy. A consistently high RHR (above 100 bpm at rest) may warrant a conversation with your doctor.
The best time to measure your resting heart rate is first thing in the morning, before getting out of bed. Avoid measuring after exercise, caffeine, stress, or illness, as these temporarily raise your heart rate. Taking an average over several days gives a more accurate picture.
Yes. Regular aerobic exercise is the most effective way to lower your resting heart rate over time. Other helpful factors include reducing stress, maintaining a healthy weight, limiting alcohol and caffeine, and getting adequate sleep. Even a few weeks of consistent cardio can produce noticeable reductions.
Age-related changes in the cardiovascular and nervous systems mean that average RHR tends to rise slightly as people get older. Women on average have slightly higher resting heart rates than men—partly due to smaller heart size, which means each beat pumps less blood and the heart beats faster to compensate. Fitness level, medications, and genetics also play important roles.
HC Webhook automatically sends your resting heart rate data to any webhook endpoint so you can monitor trends over time.
