Resting Heart Rate: What's Normal, and How to Improve

Resting heart rate is one of the most accessible and informative metrics for understanding your cardiovascular health and fitness level. This guide explains what resting heart rate is, how to measure it, what's considered normal, and how to improve yours.

What is resting heart rate?

Resting heart rate (RHR) is a measure of your average heart beats per minute (bpm) while your body is in a state of complete rest. It is a useful metric for monitoring your fitness level and overall health. Generally speaking, a lower resting heart rate is a good sign.

How to measure your resting heart rate

You can measure your resting heart rate manually before getting out of bed in the morning. Find your pulse on the inside of your wrist or the side of your neck. Place two fingers over the pulse and count the number of beats in 30 seconds, then multiply that number by two to get your heart beats per minute.

What is a normal resting heart rate?

The American Heart Association states that a normal resting heart rate is usually between 60 and 100 beats per minute. For athletes and people who are active, this number may dip closer to 40 bpm.

The average resting heart rate for women tends to be slightly higher than for men. This is because females typically have slightly smaller hearts, which in turn produce less blood flow with each beat and must pump faster to reach the same output. Resting heart rate changes throughout the lifespan, typically decreasing from childhood into adulthood and then beginning to increase later in life.

Average resting heart rate by age and gender

The graphic below depicts the average resting heart rate by age for male and female WHOOP members between 20 and 50 years old.

the average resting heart rate for men wearing WHOOP is 55.2 bpm, and for women it's 58.8 bpm.

Across all ages, the average resting heart rate for women wearing WHOOP is 58.8 bpm, and for men it's 55.2 bpm. WHOOP members tend to be athletes and people who are particularly interested in monitoring their health and well-being, which is why the average RHR for members is below what the AHA considers normal.

What factors influence your resting heart rate?

Your resting heart rate is a dynamic metric that can change from day to day. While a lower RHR over the long term is a sign of improved fitness, short-term fluctuations are normal and can be influenced by a variety of factors, including:

• Strenuous exercise or overtraining
• Stress and anxiety
• Sleep deprivation and fatigue
• Dehydration
• Caffeine or alcohol consumption
• Illness or underlying health conditions
• Medication side effects

What is normal can vary significantly from person to person. Research has shown that individual RHR baselines can differ by as much as 70 bpm.

Why a lower resting heart rate is a sign of fitness

When your heart rate goes down, it means that each heart beat is more effective. A low resting heart rate is an indication of a strong heart muscle that can pump out a greater amount of blood with every beat. When your heart is in better condition and doesn't need to work as hard to push blood throughout the body, your fitness improves.

How to lower your resting heart rate

By far, the most effective way to lower your resting heart rate is exercise. Aerobic exercise like running or cycling will help you build cardiovascular strength. Additionally, each of the behaviors below can help you decrease your RHR:

• Getting all the sleep you need and improving the quality and consistency of your sleep
• Following a balanced diet with proper nutrition
• Hydrating sufficiently
• Avoiding alcohol
• Limiting stimulants like caffeine and nicotine
• Taking warm, calming showers or baths
• Going for walks outside, ideally in nature
• Relaxation exercises like guided breathing, meditation, stretching or yoga

In general, anything you can do to reduce stress and manage anxiety will benefit your resting heart rate.

How WHOOP measures resting heart rate

Your heart rate fluctuates constantly and increases with activity, making it difficult to monitor RHR accurately on your own. This is especially true if you're trying to track long-term trends and understand how they relate to your overall healthspan.

WHOOP measures your resting heart rate each night using a dynamic average weighted towards your last period of slow-wave sleep, when your body is in its most restful state. This ensures a highly controlled and reliable reading. You can see how your cardiovascular efficiency evolves over time.

In the WHOOP app, you can view your RHR trends and use The Journal to note behaviors that may impact it. RHR is also a key contributor to your physiological age, and WHOOP integrates it into Healthspan helping you quantify how your habits today may influence your long-term health.

WHOOP factors in your RHR alongside heart rate variability, respiratory rate, and sleep performance to calculate your Recovery each morning. This shows you how prepared your body is to take on the day.

Take control of your cardiovascular health

Understanding your resting heart rate is a foundational step in taking control of your health and performance. By monitoring it consistently, you can see how your daily choices impact your body and make adjustments to improve your fitness over time.

Frequently asked questions about resting heart rate

Is a resting heart rate of 52 good?

For many people, especially those who are physically active, a resting heart rate of 52 bpm is a sign of excellent cardiovascular fitness. What is considered "good" is relative to your personal baseline, which can be influenced by factors like age and genetics.

Is a resting heart rate of 70 ok?

A resting heart rate of 70 bpm is within the typical range of 60-100 bpm for adults and is considered normal. While it is not a cause for concern, you may be able to lower it through consistent exercise, better sleep, and stress management.

What foods can cause a temporary increase in heart rate?

Foods and drinks high in caffeine, such as coffee, tea, and energy drinks, can cause a temporary spike in heart rate. Alcohol, high-sugar foods, and very large meals can also elevate it as your body works to process them.

WHOOP is not a medical device, our products and services are not intended to diagnose illness or any other health problems, and should not be used as a substitute for professional medical advice, diagnosis or treatment.