Average Resting Heart Rate for Women: What's Normal

Your resting heart rate is one of the most accessible windows into your cardiovascular health. We explore what's considered normal for women, how it changes with age, and why tracking it can help you make smarter decisions about your health and fitness.

Your resting heart rate (RHR) is the average number of times your heart beats per minute (bpm) when your body is in a complete state of rest. It's a useful metric for measuring your fitness level and tracking your overall health. For the most part, you want your resting heart rate to be lower as opposed to higher.

We'll examine what is a healthy resting heart rate for women, break it down by age, and discuss when it might be a cause for concern. We'll also cover how RHR reflects your physical fitness and the best way to track it.

What is a normal resting heart rate for women?

According to the American Heart Association, a typical resting heart rate for anyone is usually between 60 and 100 bpm. This number can fall closer to 40 bpm for those who are quite active and in excellent shape. Among people who wear WHOOP, the average resting heart rate for women is 58.8 bpm.

WHOOP members tend to be fairly physically active and interested in monitoring their overall health and well-being. So if you're curious about what is a good resting heart rate for women, that average of 58.8 is a reasonable number to keep in mind.

Female resting heart rate chart: average bpm by age

Normal resting heart rate for women increases slightly with age, and is also generally a few BPM higher than the average for men.

The graphic above shows the average resting heart rate of female and male WHOOP members ages 20-50. Women normally have a slightly higher RHR than men. There is also usually a minor increase in RHR with age between a person's 20s and 50s—the normal bpm for women in their 20s is about 58, but by their 40s it's closer to 60.

Why do women have higher heart rates than men?

The answer is actually quite simple. Women's hearts are typically smaller than men's, which affects heart rate. Each heart beat produces less blood flow, so they need to pump faster to achieve the same output—WHOOP data shows this translates to a difference of about 3.5 bpm on average.

When is a resting heart rate a cause for concern?

While the commonly cited normal range for a resting heart rate is 60 to 100 bpm, a number outside this range isn't automatically a cause for alarm. For many active individuals and WHOOP members, an RHR below 60 bpm is often a sign of good cardiovascular fitness. A consistently low RHR, known as bradycardia, is common in endurance athletes.

On the other hand, a resting heart rate consistently above 100 bpm—known as tachycardia—may warrant attention. More important than any single number is your personal RHR trend. A sudden, sustained increase in your typical RHR can signal that your body is under stress from factors like illness, poor sleep, or overtraining.

How pregnancy affects heart rate

It is normal for a women's resting heart rate to rise during pregnancy, roughly 10-20 bpm on average. Carrying a growing baby is an added stressor throughout the body, including to your heart and circulatory system. Total blood volume also increases by 30-50% when a woman is pregnant in order to nourish the baby.

A lower resting heart rate can indicate better health and fitness

In the most basic terms, when your heart rate goes down, it means each beat is more effective. A low resting heart rate is a sign of a strong heart muscle that can pump out greater amounts of blood with every beat. Your health and physical fitness is directly linked to the strength of your heart—when it doesn't need to work as hard to push blood through your body, your level of fitness increases.

How to accurately measure and improve your resting heart rate

Heart rates fluctuate constantly and increase with exercise intensity, so accurately monitoring your resting heart rate manually can be quite difficult. WHOOP measures your heart rate continuously and calculates your resting heart rate using data from your entire sleep cycle each night, allowing for controlled and reliable readings. The WHOOP app also tracks your trends in resting heart rate, and as your fitness improves you'll likely see it begin to decrease.

WHOOP uses resting heart rate (along with heart rate variability, respiratory rate and sleep performance) to calculate a daily recovery for you each morning. This metric shows how "ready to go" your body is that day and how prepared you are to take on strain.

Frequently asked questions about women's resting heart rate

Is a resting heart rate of 45 bpm good?

For a well-conditioned athlete, a resting heart rate in the 40s can be a sign of a very efficient and strong heart. However, for a non-athlete, a heart rate this low could be a concern if accompanied by symptoms like dizziness, fatigue, or shortness of breath. Your RHR should be considered alongside your fitness level and how you feel.

What lifestyle factors can cause a high resting heart rate?

Several common factors can temporarily elevate your resting heart rate, so tracking habits can help you spot patterns. These include psychological stress, sleep deprivation, dehydration, caffeine, and alcohol consumption. Your body may also have a higher RHR when fighting off an illness.

How long does it take to lower my resting heart rate?

With consistent aerobic exercise, you may begin to see a decrease in your resting heart rate within a few weeks to a few months. Activities like running, cycling, swimming, or even brisk walking help strengthen your heart, allowing it to pump more blood with each beat. Tracking your RHR over time can help you see the positive impact of your efforts.

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