Resting Heart Rate by Age and Gender
Find out what your resting heart rate means. Select your value to see a personalized breakdown by age, gender, and cardiovascular fitness.
Resting Heart Rate - Male
| Age Group | Very Poor | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|---|
| 20-29 years | 78+ | 70-78 | 62-70 | 56-62 | 50-56 | < 50 |
| 30-39 years | 80+ | 72-80 | 64-72 | 58-64 | 52-58 | < 52 |
| 40-49 years | 82+ | 74-82 | 66-74 | 60-66 | 54-60 | < 54 |
| 50-59 years | 84+ | 76-84 | 68-76 | 62-68 | 56-62 | < 56 |
| 60-69 years | 86+ | 78-86 | 70-78 | 64-70 | 58-64 | < 58 |
| 70+ years | 88+ | 80-88 | 72-80 | 66-72 | 60-66 | < 60 |
| bpm | ||||||
Resting Heart Rate - Female
| Age Group | Very Poor | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|---|
| 20-29 years | 82+ | 74-82 | 66-74 | 60-66 | 54-60 | < 54 |
| 30-39 years | 84+ | 76-84 | 68-76 | 62-68 | 56-62 | < 56 |
| 40-49 years | 86+ | 78-86 | 70-78 | 64-70 | 58-64 | < 58 |
| 50-59 years | 88+ | 80-88 | 72-80 | 66-72 | 60-66 | < 60 |
| 60-69 years | 90+ | 82-90 | 74-82 | 68-74 | 62-68 | < 62 |
| 70+ years | 92+ | 84-92 | 76-84 | 70-76 | 64-70 | < 64 |
| bpm | ||||||
What is Resting Heart Rate?
Resting Heart Rate (RHR) measures how many times your heart beats per minute while at complete rest, expressed in beats per minute (bpm). It reflects the efficiency of your cardiovascular system. A lower resting heart rate generally indicates a stronger, more efficient heart that pumps more blood with each beat. Research consistently links lower resting heart rate to reduced risk of cardiovascular disease, better metabolic health, and increased longevity. The normal range for adults is 60-100 bpm, though well-trained athletes may have resting rates in the 40s or 50s.
Measuring with Apple Watch
Apple Watch measures resting heart rate throughout the day during periods of inactivity, providing a daily average. Garmin, Fitbit, COROS, Polar, and Whoop also track resting heart rate using optical heart rate sensors. The classification tables on this page apply regardless of which device you use. Resting heart rate is best measured first thing in the morning before getting out of bed, though wearable averages across the day are also reliable for tracking trends.
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By Age & Gender
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Frequently Asked Questions
What is a good resting heart rate?
A good resting heart rate depends on your age, gender, and fitness level. For most adults, 60-80 bpm is considered normal, but lower is generally better. Well-trained athletes often have resting heart rates between 40-60 bpm. The classification chart above shows ranges from Very Poor to Superior for each age group.
How is resting heart rate measured?
Resting heart rate is best measured first thing in the morning before getting out of bed. Apple Watch, Garmin, and other wearables measure it throughout the day during periods of inactivity using optical heart rate sensors. You can also measure manually by counting your pulse for 60 seconds at your wrist or neck.
Can I lower my resting heart rate?
Yes. Resting heart rate is very responsive to lifestyle changes. Regular aerobic exercise is the most effective way to lower it. Quality sleep, hydration, stress management, and reducing stimulant intake also help. Many people see measurable improvement within 4-8 weeks of consistent exercise.
How does resting heart rate change with age?
Resting heart rate tends to stay relatively stable or increase slightly with age, especially in sedentary individuals. However, physically active people can maintain low resting heart rates well into their 60s and beyond. The key factor is cardiovascular fitness, not age alone.
Why does resting heart rate matter for longevity?
A lower resting heart rate means your heart works more efficiently, reducing cumulative stress on the cardiovascular system. Studies show that higher resting heart rates are associated with increased risk of heart disease, stroke, and all-cause mortality. Even small reductions in resting heart rate can have meaningful health benefits over time.
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