Resting Heart Rate by Age
Is your resting heart rate normal? Enter your age and resting pulse to see where it lands against fitness-based reference ranges — and what actually lowers it.
62 bpm is good for 26–35 — a healthy resting heart rate with room to lower it through aerobic training.
Resting heart rate by age & fitness (bpm)
| Age | Athlete | Excellent | Good | Average | Above |
|---|---|---|---|---|---|
| 18–25 | ≤55 | 56–61 | 62–65 | 66–73 | 74+ |
| 26–35 | ≤54 | 55–61 | 62–65 | 66–74 | 75+ |
| 36–45 | ≤56 | 57–62 | 63–66 | 67–75 | 76+ |
| 46–55 | ≤57 | 58–63 | 64–67 | 68–76 | 77+ |
| 56–65 | ≤56 | 57–61 | 62–67 | 68–75 | 76+ |
| 65+ | ≤55 | 56–61 | 62–65 | 66–73 | 74+ |
Approximate fitness-based reference ranges; women average a few bpm higher and RHR is partly genetic. Educational, not a diagnosis — single readings swing with caffeine, stress, sleep and illness. See a doctor about a persistently high or very low rate, or any symptoms.
Your morning trend, not one number
A rising resting heart rate is one of the earliest signs you need recovery. ONDA Life tracks your morning RHR and HRV together — so you catch it before it costs you.
Download ONDA Life on the App Store →Sources & methodology
Resting heart rate is the number of times your heart beats per minute at complete rest — best measured first thing in the morning before getting up. A normal adult range is about 50–90 bpm (Nanchen 2018); well-trained people often sit in the 40s–50s. These reference bands are approximate, derived from widely used resting-HR fitness charts: they vary a little by age, but RHR depends more on fitness than age, and women average a few bpm higher than men. A lower RHR generally signals a fitter, more efficient heart — and it matters, since each 10 bpm higher resting heart rate is associated with roughly 9% higher all-cause mortality (Zhang 2016). This is an educational reference, not a diagnosis: single readings swing with caffeine, stress, sleep, heat and illness, so track your own morning trend, and see a clinician about a persistently high or very low rate or symptoms.
Clinical reference: a normal resting heart rate is ~50–90 bpm, lower in the very fit, slightly higher in women, and partly genetic.
- [2] Zhang D, Shen X, Qi X (2016). Resting heart rate and all-cause and cardiovascular mortality in the general population: a meta-analysis. CMAJ, 188(3):E53–E63.
Meta-analysis (1.2M people): each +10 bpm resting heart rate ≈ +9% all-cause mortality — why a lower RHR matters.
Common questions
What is a normal resting heart rate by age?
For most adults a normal resting heart rate is about 50–90 bpm, and it changes surprisingly little across adult age groups — fitness matters more than age. A "good" rate is roughly in the low 60s or below; athletes often sit in the 40s–50s. Use the chart on this page to see where your number falls against fitness categories for your age band.
How do I measure my resting heart rate accurately?
Measure first thing in the morning, before you get out of bed and before caffeine. Count your pulse for 30 seconds and double it, or use a wearable’s overnight/resting figure. Take it under the same conditions on several days and use the average — single readings are easily thrown off by stress, caffeine, heat or a poor night’s sleep.
Is a lower resting heart rate better?
Generally yes, within reason. A lower resting heart rate usually reflects a fitter, more efficient heart, and population data link a higher resting rate to greater mortality risk — about 9% per extra 10 bpm (Zhang 2016). Very low rates are normal in trained athletes, but a low rate with dizziness or fainting, or a persistently high rate, should be checked by a doctor.
How can I lower my resting heart rate?
Aerobic fitness is the most reliable lever — regular Zone-2 cardio lowers resting heart rate over weeks to months. Better sleep, less alcohol and caffeine, slow breathing/HRV practice, hydration and stress management all help too. Improvements are gradual; track your morning trend rather than reacting to any single day.
Why is my resting heart rate high some mornings?
Day-to-day spikes are normal and informative: alcohol the night before, poor or short sleep, illness brewing, dehydration, heat, late meals and high stress all raise morning resting heart rate. That’s why a sustained rise above your personal baseline is often an early sign you need recovery — and why the trend matters more than any one reading.