Resting Heart Rate Chart: Your Targets and Healthy Pulse for Physical Activity

Resting Heart Rate Chart

Heart rate chart at rest: targets for exercise, your goals and a healthy pulse.

You can jump right to the heart rate (resting) charts by clicking on the different table link below.

Heart Rate Chart by Age (Resting) Heart Rate Chart Men (Resting) Heart Rate Chart Women (Resting)

What Is It?

What Is Heart Rate?

Heart rate is defined as the number of heart beats per unit of time, and this is normally expressed as beats per minute (bpm). This rate is based on contractions of the lower chambers of the heart (ventricles). These contractions vary depending on the body's need for oxygen, which occurs more during exercise or less while sleeping.

Measurement of the heart rate is done simply by finding one's pulse. This brings us to the next question. What is a pulse and how to find it?


What Is a Pulse?

The pulse is felt due to the bulging of an artery when blood flows, causing a wave through the blood vessel. A pulse can be determined at various points of the body where an artery's pulsation is felt on the surface.

♥ The pulse is simply measured by pressing the index and middle finger on the artery.

♥ Some popular areas are: The neck, groin, behind the knee; the temple, over the abdomen, inside the elbow, or under the biceps and wrist.

♥ A more accurate method of determining pulse rate is by using an electrocardiograph.

Pulse Compared

Pulse and Heart Rate Compared

Is your pulse rate the same as your heart rate?

Yes, pulse and heart rate essentially mean the same thing and are frequently interchanged. Obviously, rates will vary from person to person and level of activity.

Normal Ranges

Normal Heart Rate at Rest

What is a normal pulse or normal resting heart rate?

Resting heart rate is the pulse rate when one is at rest or in a relaxed position. It's important in helping to determine any abnormalities.

The resting heart rate (HRrest) can also indicate a healthy heart rate.

♥ In adults, the typical resting heart rate is 60 - 80 bpm.

♥ If rates occur below 60 bpm, this is known as bradycardia, while rates over 100 bpm are known as tachycardia.

♥ Athletes usually have resting heart rates below 60 bpm due to hypertrophy of the heart.

A sample estimate of normal heart rate during rest at different ages is shown below.

Category Age Range Beats Per Minute
Newborns 0 - 30 days old 70 - 190
Infants 1 - 11 months old 80 - 120
Children 1 - 10 years old 70 - 130
Children + Adults Over 10 years old 60 - 100
Well trained Athletes Adult 40 - 60

Normal heart rate ranges in women of different ages are as shown below in bpm.

AGE 18- 25 26-35 36-55 46-55 55-65 65+
ATHLETE 54-60 54-59 54-59 54-60 54-59 54-59
VERY FIT 61-65 60-64 60-64 61-65 60-64 60-64
GOOD FITNESS 66-69 65-68 65-69 66-69 65-68 65-68
ABOVE AVERAGE 70-73 69-72 70-73 70-73 69-73 69-72
AVERAGE 74-78 73-76 74-78 74-77 74-77 73-76
UNFIT 79-84 77-82 79-84 78-83 78-83 77-84
POOR HEALTH 85+ 83+ 85+ 84+ 84+ 84+

Normal heart rate ranges in men of different ages are as shown below in bpm.

AGE 18- 25 26-35 36-55 46-55 55-65 65+
ATHLETE 49-55 49-54 50-56 50-57 51-56 50-55
VERY FIT 56-61 55-61 57-62 58-63 57-61 56-61
GOOD FITNESS 62-65 62-65 63-66 64-67 62-67 62-65
ABOVE AVERAGE 66-69 66-70 67-70 68-71 68-71 66-69
AVERAGE 70-73 71-74 71-75 72-76 72-75 70-73
UNFIT 74-81 75-81 76-82 77-83 76-81 74-79
POOR HEALTH 82+ 82+ 83+ 84+ 82+ 80+

Your Pulse Count

To calculate one's pulse, the below formula is used:


Your Max Numbers

Maximum Heart Rate

The Maximum Heart Rate (HRmax) is the highest number of times (beats) one's heart can contract in a unit of time, usually one minute. HRmax is normally used to measure intensities during training and exercise.

How to Measure

How to Measure Max Rate

How to measure maximum heart rate? HRmax can be estimated using a formula. This can be an age-predicted maximum heart rate formula shown below, or it can also be measured during exercise. The most accurate way of measuring HRmax is via a cardiac stress test.

Fox and Haskell

  • Formula Abbreviations
  • HR = Heart Rate
  • Max HR = Maximum Heart Rate
  • HRmax = Maximum Heart Rate
  • HRrest = Resting Heart Rate
  • BPM = Beats Per Minute
  • The Fox and Haskell Max Heart Rate Formula
  • HRmax = Maximum Heart Rate
  • HRrest = Resting Heart Rate
  • BPM = Beats Per Minute
Here's a typical example

A woman of 40 years, her age-adjusted maximum heart rate is calculated as: 226 - 40 years = 186 bpm (beats per minute).

A 40-year-old man, his bpm will be calculated as shown: 220 - 40 years = 180 bpm (beats per minute).

  • Other formulas that are often used
  • HRmax = 206.3 - (0.711 × age)
  • HRmax = 217 - (0.85 × age)
  • HRmax = 208 - (0.7 × age)

Keep in mind, these estimates vary from person to person depending on one's genetics and exercise level. For example, when a person starts an exercise plan, their heart adjusts accordingly. When one becomes more fit, the heart also becomes more efficient in pumping blood to the rest of the body.

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