Resting Heart Rate Norms

Calculator created by Jeff Burmann, NSCA-CPT. Questions? Email Jeff

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Find where you’re resting heart rate (RHR) stands vs others in your age and sex demographics. The lower the RHR, the better! A low RHR means your heart doesn’t have to work as hard to pump blood through the body and deliver the nutrients necessary for work and repairing cells.

How to Find Your RHR:

1. Take your resting heart rate first thing in the morning before getting out of bed, or sit in a comfortable position for at least five minutes. Relax and breathe slowly to lower your heart rate as much as possible.

2. Find your pulse at either your wrist (radial artery), the medial side of your arm below your biceps (brachial artery), on your temple in front of your ear (temporal artery), or on your neck (carotid artery).

3. Once you’ve found your pulse, count every beat for 60s. Record the number.

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4. It’s best to take the HR for three days in a row and take your average.

5. Avoid alcohol, tobacco, caffeine, and exercise prior to taking your RHR.