Resting heart rate chart - men and women

Resting heart rate (RHR) is the number of times your heart beats per minute. This value is measured at rest, without physical exertion or mental stress. In a healthy adult, the RHR value ranges from 60-80 beats per minute. ¹

In general, a lower resting heart rate indicates better overall fitness (meaning the heart is working harder ). ^{1, 2, 3} For elite endurance athletes , such as runners or cyclists, RHR typically ranges between 30-40 beats per minute. ⁴

Resting heart rate table - men (bpm/min)

Source: medicinenet.com

Resting heart rate table - women (bpm/min)

We have dedicated a special article to resting heart rate in women, where, in addition to resting heart rate, you will also learn about factors that can influence RHR values.

Source: medicinenet.com

How to measure your own pulse?

RHR can be measured during an ECG, during a blood pressure measurement at a doctor's office, or you can measure it yourself at home . Sit with both feet touching the ground, or lie on your back.

1. After 5 minutes of complete rest, feel one of the carotid arteries (to the left or right of the trachea)
2. Place your index and middle fingers on this spot; when you feel a pulse, count the number of beats in 15 seconds.
3. Multiply this number by four to get your RHR. ¹

RHR can also be measured quite accurately using sports or smart watches. Garmin, Coros, Suunto or Polar are now very accurate and their use is sufficient to indicate resting heart rate . Apple watches usually achieve similar values. The most accurate RHR values can be achieved outside of a doctor's office by clearly using a chest strap or a blood pressure monitor.

Resting heart rate too high or too low?

If your resting heart rate value differs from the average of 60-80 beats per minute

Bradycardia (RHR < 60)

Bradycardia is characterized by a resting heart rate of less than 60 beats per minute . This condition is usually not dangerous to health , but in people who are not physically active , it can cause symptoms such as fatigue , weakness , or dizziness . Bradycardia is common in athletes . ⁴

Tachycardia (RHR > 80)

On the other hand, tachycardia is defined as a resting heart rate greater than 80 beats per minute. Tachycardia can be a health risk as it is a risk factor for the development of cardiovascular disease. ⁵

If you are not an athlete, consult your doctor about deviations to both sides. If you are an athlete with regular training, bradycardia will be a common occurrence for you .

What factors affect resting heart rate?

Several factors can affect your resting heart rate:

1. Age: according to some studies, RHR may change with age
2. Gender: Women's RHR is on average 2-7 beats per minute higher than men's.
3. Body weight: higher body weight and obesity can lead to a higher RHR.
4. Emotions: strong feelings of stress, anxiety, or even happiness can increase RHR.
5. Body position: RHR can be 3 beats per minute higher when you are sitting than when you are lying down. Similarly, RHR tends to increase slightly when you are standing.
6. Medications and infections: Prescription medications such as antidepressants and beta-blockers can cause your RHR to be lower than it would be without medication. Infections that cause fever can increase your heart rate.
7. Air temperature: RHR may increase during hot weather, but usually not by more than 10 beats per minute.
8. Smoking and caffeine: if you are a smoker or have consumed coffee before the measurement, your heart rate may be increased.
9. Your resting heart rate may be high if you have hyperthyroidism and low if you have hypothyroidism.
10. Low hemoglobin levels (anemia) can increase your heart rate. ^{2, 3}

Resources:

1. https://www.nzip.cz/rejstrikovy-pojem/5649
2. https://www.medicinenet.com/what_is_a_good_resting_heart_rate_by_age/article.htm
3. https://my.clevelandclinic.org/health/articles/17644-women-and-heart-rate
4. https://www.heart.org/en/health-topics/arrhythmia/about-arrhythmia/bradycardia--slow-heart-rate
5. https://www.heart.org/en/health-topics/arrhythmia/about-arrhythmia/tachycardia--fast-heart-rate