Resting heart rate is the number of heartbeats per minute at rest. It is a simple, free indicator of the state of the cardiovascular system and of autonomic nervous control.
The logic is this: a trained heart pumps more blood per beat, so at rest it needs fewer contractions. A low resting heart rate usually reflects good fitness, while a persistently high one is linked to increased risk — including an effect on arterial stiffness.
Reference ranges
Resting heart rate (bpm), measured at rest, ideally in the morning:
| Normal | 60 – 100 |
| Good fitness | 50 – 70 |
| Athletes | 40 – 60 |
| Increased risk | persistently > 80 – 90 |
What an elevated level means
A high resting heart rate (persistently > 80–90) is associated with an increased risk of cardiovascular disease and death from any cause — even within the "formal normal range".
Causes: low fitness, stress and anxiety, dehydration, fever, anemia, hyperthyroidism, caffeine and certain drugs. Regular aerobic exercise lowers the resting heart rate over time.
What a low level means
A low resting heart rate (bradycardia, < 60) in trained people is a normal variant and a sign of good fitness.
But if a low pulse comes with weakness, dizziness or fainting, it may point to a problem with the heart's conduction system or to a drug effect (for example, beta-blockers) — and needs a doctor's assessment.
How the test is done
Measure at rest, sitting or lying down, after a few minutes of rest — either manually (the pulse at the wrist for 60 seconds) or with a fitness watch. The best moment is right after waking up.
Focus on the average resting heart rate over several days and on its trend: a rise in the average pulse for no reason can signal fatigue, stress or an oncoming illness.
What affects the value
- Fitness — lowers the resting heart rate.
- Stress, anxiety, caffeine — raise it.
- Dehydration and fever — raise it.
- Hyperthyroidism and anemia — raise it.
- Beta-blockers — lower it.
- Sleep and recovery — affect the morning pulse.
Estimate your fitness age
Resting heart rate is an indicator of fitness; assess your fitness age and heart age:
Frequently asked questions
What resting heart rate is considered good?
The normal range is 60–100 bpm, but for health the lower half is better: 50–70 in fit people and 40–60 in athletes. A persistently high resting heart rate (>80–90) is linked to increased risk even within the normal range.
Why do athletes have a low pulse?
A trained heart is stronger and pumps more blood per beat (a higher stroke volume), so at rest it needs fewer beats. Bradycardia in trained people without symptoms is a normal variant.
What does a rising morning pulse mean?
A rise in the average resting heart rate for no obvious reason can signal lack of sleep, stress, dehydration, overtraining or an oncoming infection. It is a convenient early indicator of your condition, tracked with a fitness watch.
Related terms
Sources
- American Heart Association — Target Heart Rates
- Resting Heart Rate and Aortic Stiffness (review). NCBI/PMC
- MedlinePlus (NIH) — Pulse