Resting Heart Rate by Fitness Level and Sex
A lower resting heart rate (RHR) generally reflects a stronger, more efficient heart. The chart below shows typical resting heart rate by fitness category for adult women and men. Measure yours first thing in the morning before getting up.
| Fitness level | Women(bpm) | Men(bpm) |
|---|---|---|
| Athlete | 54–60 | 49–55 |
| Excellent | 61–65 | 56–61 |
| Good | 66–69 | 62–65 |
| Above average | 70–73 | 66–69 |
| Average | 74–78 | 70–73 |
| Below average | 79+ | 74+ |
How to read this
- A normal adult resting heart rate is generally 60–100 bpm; endurance athletes are often in the 40s–50s.
- Consistent aerobic training is the most reliable way to lower RHR over weeks and months.
- A sudden, sustained rise in your morning RHR can signal fatigue, illness, or under-recovery.
See exactly where you rank
Charts are a starting point — your real numbers are better. Connect Strava and ActivityStat's Athlete Pro shows your monthly percentile against every other athlete, right on your dashboard and in your activity descriptions.
Frequently Asked Questions
What is a good resting heart rate?
For most adults, a resting heart rate in the 60s is good and the 50s is excellent. Well-trained endurance athletes are frequently in the 40s. The chart above breaks this down by fitness level for women and men.
How do I measure my resting heart rate?
Measure first thing in the morning, before you get out of bed, after a normal night's sleep. Count your pulse for 60 seconds, or read it from a chest strap or wrist tracker. Averaging several mornings gives the most reliable number.
How can I lower my resting heart rate?
Regular aerobic exercise is the most effective lever, alongside good sleep, hydration, stress management, and limiting alcohol. Improvements come gradually, so track your morning RHR as a trend over weeks rather than day to day.
About this data: Approximate ranges based on widely published resting-heart-rate fitness tables for adults. Values drift slightly with age; use them as a guide, not a diagnosis. These figures are for general guidance and aren't medical advice.