Resting Heart Rate Chart

The Resting Heart Rate Chart is a reference tool covering resting heart rate chart, normal resting heart rate chart, resting heart rate by age, resting heart rate chart for men. Use the chart below to look up values instantly. Printable and downloadable versions are available on this page.

Resting Heart Rate Analyzer

Enter your RHR and age to get your fitness classification instantly.
Centered hero graphic with "Resting Heart Rate Chart," an age input, measurement period dropdown, resting mode toggle, and Generate button over a sleek health-data UI, ideal for a resting heart rate chart tool and resting heart rate monitoring.

Resting Heart Rate Chart by Age and Fitness

Resting Heart Rate Ranges by Age and Fitness Level — Adults
Age Group Athlete BPM Excellent BPM Good BPM Average BPM Below Average BPM Poor BPM
18–2540–5051–5859–6566–6970–7980+
26–3540–5253–5859–6566–7071–8081+
36–4540–5253–5657–6263–6667–7677+
46–5540–5455–5960–6465–6869–7879+
56–6540–5455–6061–6566–6970–7980+
65+40–5455–6061–6465–6869–7879+

These values are for resting heart rate measured after sitting quietly for at least 5 minutes. Measure in the morning before getting up for the most stable baseline reading.

Source: American Heart Association and American College of Sports Medicine

Resting Heart Rate Ranges by Fitness Level and Age Group
405060708090100BPMAthleteExcellentGoodAverageBelow Average18–3536–5556+
Athlete
Excellent
Good
Average
Below Average

Source: American Heart Association resting heart rate norms

What Your Resting Heart Rate Means

Resting Heart Rate Categories and Health Implications
RHR Category BPM Range What It Suggests
Athletic 40–55 BPM Excellent cardiac efficiency from regular endurance training. Common in competitive athletes.
Excellent 56–62 BPM Very good cardiovascular fitness. Consistent aerobic exercise likely.
Good 63–68 BPM Above-average fitness level.
Average 69–73 BPM Typical for a moderately active adult.
Below Average 74–82 BPM Below average — increasing aerobic activity will likely improve this.
Elevated 83–99 BPM Possibly sedentary lifestyle, high stress, dehydration, or underlying health issue. Worth discussing with a doctor.
Tachycardia 100 BPM and above Persistently elevated resting heart rate — consult a doctor for evaluation.

How to Measure Your Resting Heart Rate at Home

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  1. 1

    Sit quietly without moving or talking for at least 5 minutes before measuring. Do not measure after exercise, coffee, a large meal, or when stressed.

  2. 2

    Place two fingers (index and middle finger — not the thumb) gently on the inside of your wrist just below the base of the thumb, or on the side of your neck just below the jaw.

  3. 3

    Count the beats you feel for 60 full seconds. This gives the most accurate reading. Alternatively count for 30 seconds and multiply by 2.

  4. 4

    For the most stable baseline measure at the same time each day. Immediately upon waking before getting out of bed gives the lowest consistent reading.

  5. 5

    A smartwatch, fitness tracker, or pulse oximeter provides continuous or on-demand RHR readings. Modern wrist-based devices are accurate to within 1 to 2 BPM.

What Affects Resting Heart Rate

Factors That Raise and Lower Resting Heart Rate
Factor Effect on RHR Notes
Regular aerobic exerciseLowers RHR over weeks to monthsThe most effective long-term intervention.
CaffeineRaises RHR temporarilyEffect peaks 30 to 60 minutes after consumption.
DehydrationRaises RHRHeart compensates for lower blood volume by beating faster.
Acute stress and anxietyRaises RHRAdrenaline stimulates the heart directly.
Chronic stressRaises baseline RHRSustained sympathetic nervous system activation.
Poor sleepRaises RHRSleep deprivation reduces heart rate variability and raises baseline.
Fever and illnessRaises RHR significantlyFor every 1 degree C of fever heart rate rises approximately 10 BPM.
Beta-blocker medicationLowers RHRPrescribed specifically to reduce heart rate in hypertension and arrhythmia.
Heat and humidityRaises RHRBlood is redirected to the skin for cooling, reducing central volume.
SmokingRaises RHR (chronic effect)Nicotine stimulates adrenaline release and reduces cardiovascular efficiency.

Resting Heart Rate Analyzer

Enter your resting heart rate and age to get your fitness classification and see how you compare to population norms for your age group.

Frequently Asked Questions

A resting heart rate of 60 to 72 BPM is generally considered good for an adult. Below 60 BPM indicates excellent cardiovascular fitness — common in trained endurance athletes.
Yes — 55 BPM is an excellent resting heart rate indicating strong cardiovascular fitness. Values in the 40s and 50s are typical of trained distance runners and cyclists.
80 BPM is within the normal adult range of 60 to 100 BPM but is on the higher end. It suggests there is room for cardiovascular improvement through regular aerobic exercise.
A resting heart rate below 40 BPM in a non-athlete may indicate bradycardia from a heart conduction problem. If accompanied by dizziness, fatigue, or fainting this requires prompt medical evaluation.
Chronic anxiety raises resting heart rate over time through sustained activation of the sympathetic nervous system. Addressing anxiety through therapy, exercise, or medication typically allows heart rate to normalise.
Regular aerobic exercise causes the heart to adapt by increasing the size of the left ventricle allowing it to pump more blood per beat. The heart then needs to beat less frequently to maintain the same cardiac output — producing a lower resting rate.
Resting heart rate does not reliably increase or decrease with age in healthy individuals. However maximum heart rate decreases by approximately 1 BPM per year which reduces the cardiovascular reserve available during exercise.
Modern optical heart rate sensors in smartwatches are generally accurate to within 1 to 2 BPM for resting measurements when the device fits snugly and the skin is clean and dry. Accuracy decreases during high-intensity exercise due to movement artefact.

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