What is the normal heart rate range for adults

What should your heart rate be when working out, and how can you keep track of it? Our simple chart will help keep you in the target training zone, whether you want to lose weight or just maximize your workout. Find out what normal resting and maximum heart rates are for your age and how exercise intensity and other factors affect heart rate.

How do I get my heart rate in the target zone?

When you work out, are you doing too much or not enough? There’s a simple way to know: Your target heart rate helps you hit the bullseye so you can get max benefit from every step, swing and squat. Even if you’re not a gym rat or elite athlete, knowing your heart rate (or pulse) can help you track your health and fitness level.

What is a resting heart rate?

Your resting heart rate is the number of times your heart beats per minute when you’re at rest. A good time to check it is in the morning after you’ve had a good night’s sleep, before you get out of bed or grab that first cup of java!

Is resting heart rate different by age?

For most of us (adults), between 60 and 100 beats per minute (bpm) is normal.1 The rate can be affected by factors like stress, anxiety, hormones, medication, and how physically active you are. An athlete or more active person may have a resting heart rate as low as 40 beats per minute. Now that’s chill!

When it comes to resting heart rate, lower is better. It usually means your heart muscle is in better condition and doesn’t have to work as hard to maintain a steady beat. Studies have found that a higher resting heart rate is linked with lower physical fitness and higher blood pressure and body weight.2

Know Your Numbers: Maximum and Target Heart Rate by Age

This table shows target heart rate zones for different ages. Your maximum heart rate is about 220 minus your age.3

In the age category closest to yours, read across to find your target heart rates. Target heart rate during moderate intensity activities is about 50-70% of maximum heart rate, while during vigorous physical activity it’s about 70-85% of maximum.

The figures are averages, so use them as a general guide.

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How do I find my pulse or heart rate?

Now that you have a target, you can monitor your heart rate to make sure you’re in the zone. As you exercise, periodically check your heart rate. A wearable activity tracker makes it super easy, but if you don’t use one you can also find it manually:

• Take your pulse on the inside of your wrist, on the thumb side.
• Use the tips of your first two fingers (not your thumb) and press lightly over the artery.
• Count your pulse for 30 seconds and multiply by 2 to find your beats per minute.

Important Note: Some drugs and medications affect heart rate, meaning you may have a lower maximum heart rate and target zone. If you have a heart condition or take medication, ask your healthcare provider what your heart rate should be.

What if my heart rate is too high or too low?

If your heart rate is too high, you’re straining. Slow your roll! If your heart rate is too low, and the intensity feels “light” to “moderate,” you may want to push yourself to exercise a little harder, especially if you’re trying to lose weight.

If you’re just starting out, aim for the lower range of your target zone (50 percent) and gradually build up. In time, you’ll be able to exercise comfortably at up to 85 percent of your maximum heart rate. Woo hoo!

Sources: 

1 All About Heart Rate (Pulse), American Heart Association website
2 Elevated resting heart rate, physical fitness and all-cause mortality, Epidemiology, 2013 http://heart.bmj.com/content/99/12/882.full?sid=90e3623c-1250-4b94-928c-0a8f95c5b36b
3 Target Heart Rate and Estimated Maximum Heart Rate, Centers for Disease Control website https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm

Written by American Heart Association editorial staff and reviewed by science and medicine advisers. See our editorial policies and staff.

Your resting heart rate, or pulse, is the number of times your heart beats per minute when you are at rest — such as when you are relaxed, sitting or lying down.

Resting heart rate varies from person to person. Knowing yours can give you an important sign of your heart health.

What is a normal resting heart rate?

For adults, a normal resting heart rate ranges between 60 and 100 beats a minute.

Usually, a lower resting heart rate means your heart is working more efficiently and is more fit.

For example, an athlete might have a resting heart rate of around 40 beats a minute.

How do I check my resting heart rate?

To check your heart rate:

• Sit down and rest for 5 minutes.
• Turn your wrist so your palm is facing up.
• Feel for a pulse at thumb side of your wrist.
• Once you feel it, count how many times you feel a beat in 30 seconds. Then double it.

If you can't find your pulse at your wrist, put 2 fingers on the side of your neck, next to your windpipe.

If you still can’t find a pulse, ask someone else to feel it for you.

Many people now monitor their heart rate with a wearable heart rate monitor, activity tracker or smart watch.

Which factors can influence heart rate?

Many things can affect your heart rate.

• Age — as you get older the rate and regularity of your pulse can change. This can be a sign of a heart problem.
• Sex — heart rate is generally higher in females than males.
• Physical activity — if you've been moving around a lot, your heart rate will increase.
• Fitness level — your resting heart rate may be lower if you're very fit.
• Air and body temperature — on hot days, your heart needs to pump more quickly.
• Emotions — when you feel stressed or overly excited your heart beats faster.
• Medicines — some medicines can decrease your resting heart rate (for example, beta blockers), While other medicines can increase it (for example, thyroid medicines).
• Substance use — alcohol, caffeine and smoking can all affect your heart rate.
• Time of day — your heart rate tends to be lower at night.
• Body position — for example, whether you are sitting up or lying down.

If my resting heart rate is normal, is my blood pressure normal?

Your resting heart rate is not an indication of your blood pressure. The only way to check blood pressure is to measure it directly.

If my resting heart rate is slow, is it dangerous?

People can have a resting heart rate of 40 if they are very fit. But a slow pulse could also be a sign of problems. If you are not sure, or if you have been feeling faint, dizzy or short of breath, see your doctor.

If my resting heart rate is fast, is it dangerous?

A fast-resting heart rate (higher than 100 beats per minute) can be a sign of problems. See your doctor for advice.

Seek urgent medical attention if:

• your heart is racing, and the rhythm is irregular
• you feel short of breath
• you have chest pain

Resources and support

You can call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available 24 hours a day, 7 days a week.

CHECK YOUR SYMPTOMS — Use the Symptom Checker and find out if you need to seek medical help.

FIND A HEALTH SERVICE — The Service Finder can help you find doctors, pharmacies, hospitals and other health services.

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