Resting heart rate: how to measure it and what is normal
Your resting heart rate is one of the simplest health and fitness numbers you can track — and the key input that makes heart rate zones personal. Here is how to measure it properly.
What is normal?
According to the American Heart Association, a resting heart rate between 60 and 100 beats per minute is normal for most adults. Well-trained athletes can be as low as about 40. A lower resting heart rate generally reflects a more efficient heart, and studies have linked higher resting heart rates with lower fitness, higher blood pressure and higher body weight.
How to measure it
- Timing: in the morning after a good night's sleep, before getting out of bed or having caffeine.
- Method: place two fingertips (not your thumb) on the thumb side of your inner wrist, or use a reliable heart rate monitor.
- Count: for a full 60 seconds — or 30 seconds and multiply by two.
- Repeat: on three to five mornings and use the average. Single readings vary.
What affects resting heart rate
| Factor | Typical effect |
|---|---|
| Aerobic fitness | Lowers resting HR over weeks to months |
| Stress, anxiety, poor sleep | Raises it |
| Illness or fever | Raises it — a useful early warning |
| Caffeine, alcohol, dehydration | Usually raise it |
| Heat and altitude | Raise it |
| Medications | Some lower it (e.g. beta-blockers); some raise it |
A morning reading that is noticeably higher than your usual average can be a sign of incomplete recovery or oncoming illness — a reason to take an easy day.
Using it for Zone 2
Enter your average resting heart rate in the calculator to switch from the age-only method to the Karvonen heart rate reserve method, which reflects your fitness. Re-check every few months: as fitness improves, resting heart rate often falls.
When to see a doctor
Talk to a doctor if your resting heart rate is regularly above 100 bpm, below 60 bpm without athletic training, irregular, or accompanied by dizziness, fainting, chest discomfort or breathlessness.
Frequently asked questions
Is a resting heart rate of 50 healthy?
For a physically active person without symptoms, it is usually a sign of good fitness — the American Heart Association notes athletes can be as low as 40. If you are not active and have a low resting heart rate with dizziness or fatigue, see a doctor.
Can I use my watch for resting heart rate?
Yes, many watches estimate it overnight. Wrist sensors are generally most accurate at rest, so overnight readings are usually reasonable. Compare with a manual count occasionally.
How quickly does resting heart rate change with training?
It varies, but reductions often appear over weeks to months of regular aerobic exercise, and it can rise again if training stops.
Medical note: This is general information, not medical advice. Heart rate formulas are estimates. If you have a heart condition, high blood pressure, diabetes, take medication that affects heart rate (such as beta-blockers), are pregnant, or are new to exercise, ask a doctor before changing your training. Stop and seek help if you feel chest pain, severe breathlessness, dizziness or palpitations. Full disclaimer.
Calculate your Zone 2 heart rate