A normal resting heart rate for adults falls between 60 and 100 bpm, but that range is broad. Fit individuals typically sit between 40 and 60 bpm. Athletes often rest below 50 bpm. Your resting heart rate reflects how efficiently your heart pumps blood. A lower rate generally means a stronger, more efficient heart.
The chart below breaks down resting heart rate ranges by age and fitness level, so you can see where you fall. These ranges apply to both men and women, as resting heart rate norms do not differ significantly by sex at the same fitness level.
Resting Heart Rate Chart by Age
| Age | Athlete | Excellent | Good | Above Avg | Average | Below Avg | Poor |
|---|---|---|---|---|---|---|---|
| 18–25 | 40–52 | 53–60 | 61–65 | 66–69 | 70–73 | 74–81 | 82+ |
| 26–35 | 40–54 | 55–61 | 62–65 | 66–70 | 71–74 | 75–81 | 82+ |
| 36–45 | 40–56 | 57–62 | 63–66 | 67–70 | 71–75 | 76–82 | 83+ |
| 46–55 | 40–57 | 58–63 | 64–67 | 68–71 | 72–76 | 77–83 | 84+ |
| 56–65 | 40–56 | 57–61 | 62–67 | 68–71 | 72–75 | 76–81 | 82+ |
| 65+ | 40–55 | 56–61 | 62–65 | 66–69 | 70–73 | 74–79 | 80+ |
Values in beats per minute (bpm). Source: American Heart Association and standard clinical reference ranges. Use our resting heart rate percentile calculator to see exactly where you stand compared to others your age.
What Affects Your Resting Heart Rate
Your resting heart rate is not a fixed number. It shifts day to day and responds to several factors, many of which map directly to the four habits Luen tracks.
Fitness level. Regular aerobic exercise is the single biggest driver of a lower resting heart rate. Your heart adapts to sustained training by becoming stronger, pumping more blood per beat, and needing fewer beats to do the same work.
Stress. Chronic stress keeps your sympathetic nervous system active, elevating your baseline heart rate. Even one poor night’s sleep or a stressful week at work can push your resting heart rate up by several beats. HRV (heart rate variability) often drops in parallel.
Sleep quality. Poor sleep disrupts autonomic recovery. Your resting heart rate is typically at its lowest during deep sleep. If you’re not getting enough quality sleep, your daytime resting rate creeps up.
Caffeine and medications. Stimulants temporarily raise heart rate. Beta-blockers and some other medications lower it. If you’re tracking your trend, factor in any changes to your medication or caffeine habits.
Temperature and hydration. Heat and dehydration increase heart rate as your body works harder to cool itself and maintain blood pressure. Seasonal variation in resting heart rate is normal.
Why Athletes Have Lower Resting Heart Rates
An athlete’s resting heart rate is lower because their heart is physically stronger. Endurance training increases the size and contractile strength of the left ventricle, allowing the heart to eject more blood with each beat, producing a higher stroke volume. When each beat delivers more oxygen to the body, fewer beats are needed per minute. An average resting heart rate for athletes is 40–55 bpm. Elite endurance athletes sometimes rest in the mid-30s.
This adaptation is one of the most reliable indicators of cardiovascular fitness. It is also reversible: when training stops, stroke volume decreases and resting heart rate rises over a period of weeks.
How Apple Watch Tracks Resting Heart Rate
Apple Watch measures your heart rate throughout the day using photoplethysmography, green LED lights that detect blood flow through your wrist. It identifies your resting heart rate by looking at measurements taken when you’ve been still and inactive for a sustained period. The value updates daily and is stored in Apple Health.
Want to understand what your trends mean over time? See what your Apple Watch resting heart rate trends tell you.
Luen reads your resting heart rate from Apple Health and places it in context. You see your trend over weeks and months, how it compares to your age group, and how it correlates with your exercise, sleep, daylight, and stress patterns. A rising resting heart rate can be an early signal that something in your routine has changed, before you feel it yourself.
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Download for iOSFrequently Asked Questions
What is a dangerously low resting heart rate?
A resting heart rate below 40 bpm warrants medical attention if accompanied by symptoms like dizziness, fatigue, or fainting. On its own, a low rate is not necessarily dangerous. Many trained athletes sit at 40--50 bpm without any concerns. Context and symptoms matter more than the number alone.
Does resting heart rate change with age?
Yes. Resting heart rate tends to increase slightly with age as cardiovascular efficiency gradually declines. However, regular physical activity can counteract this trend. A consistently active person in their 60s can maintain a resting heart rate comparable to a sedentary person decades younger.
How quickly can you improve your resting heart rate?
With consistent aerobic exercise, 3 to 5 sessions per week, most people see noticeable changes within 4--8 weeks. Those starting from a higher baseline often see the largest initial drops. The improvement plateaus over time as your cardiovascular system adapts, but the benefits of continued training are cumulative.