Resting heart rate: what your heartbeat reveals about your fitness
Place two fingers on your wrist and count: how many times does your heart beat per minute while you are sitting completely relaxed? This value, your resting heart rate, is one of the simplest figures for learning more about your fitness and your recovery. You don't need a lab or expensive equipment for it, just a few quiet minutes.
Your resting heart rate shows how efficiently your heart works. A trained heart pumps more blood with every beat and therefore needs to beat less often at rest. At the same time, your resting heart rate reacts sensitively to stress, lack of sleep or an emerging infection. In this article you will learn how to measure it correctly, which values are typical and how you can influence it positively through training.
Important to note first: this article is for your general information only. If you notice palpitations, dizziness, shortness of breath or an unusually high or low pulse, please have it checked by a doctor.
What is the resting heart rate?
Resting heart rate refers to the number of heartbeats per minute when your body is completely relaxed. It is most meaningful directly after waking up, before you get up, drink coffee or look at your phone.
In adults, the resting heart rate is usually between 60 and 100 beats per minute. Well-trained endurance athletes often have significantly lower values. A low pulse is a sign of a high-performing cardiovascular system in their case. How high your personal value is depends on many factors:
- Fitness level: Regular endurance training often lowers the resting heart rate.
- Age and sex: Both affect the heart rate.
- Genetics: Some people naturally have a lower or higher pulse.
- Stress and sleep: Tension and short nights make the pulse rise.
- Caffeine, alcohol and nicotine: These substances affect your heart rate.
- Medication: Some medicines lower or raise the pulse.
- Temperature and fluids: Heat and not drinking enough can increase the value.
How to measure your resting heart rate correctly
To make your values comparable, you should always measure under the same conditions. Here is how to proceed:
- Measure directly after waking up, while still lying down.
- Stay calmly lying down for one to two minutes and breathe relaxed.
- Place your index and middle fingers on the inside of your wrist, below the thumb, or on the side of your neck.
- Count the beats for 30 seconds and double the result. For more accuracy, count for a full minute.
- Note the value and repeat the measurement over several days.
A heart rate monitor or fitness tracker takes the work off your hands and shows you trends over weeks. Still, watch out for outliers, because optical sensors on the wrist are not always completely accurate. The average over several days is especially meaningful.
What your resting heart rate reveals about your recovery
For your training, the resting heart rate is a valuable early indicator. If your morning value is noticeably above your usual average for several days in a row, this can be a sign of:
- insufficient recovery after intense sessions
- too little or poor sleep
- increased stress at work or in private life
- an emerging infection
In such cases it is wise to plan an easy session or take a rest day. You can read more about how good sleep supports your regeneration in our article on sleep. And if you feel unwell, read our article on training with the flu before your next workout.
Lowering your resting heart rate: how to proceed
The good news: you can often influence your resting heart rate positively with regular training and a healthy lifestyle. These measures will help you.
Regular endurance training
Endurance training is the most important lever. Your heart muscle adapts and can pump more blood with each beat. Start with two to three sessions per week at a moderate intensity, at which you can still hold a conversation. The WHO recommends 150 to 300 minutes of moderate activity per week for adults. Good options include brisk walking, jogging, swimming or an hour of Indoor Cycling, where you control the intensity yourself.
Strength training as a supplement
Strength training also supports your cardiovascular system and your overall fitness. Our training plan for beginners shows you how to combine strength and endurance sensibly in your week.
Recovery and lifestyle
- Sleep enough: Regular bedtimes help your body wind down.
- Reduce stress: Breathing exercises, walks or yoga can calm your nervous system.
- Drink enough: Good fluid intake takes strain off your heart.
- Enjoy caffeine and alcohol in moderation: Both can raise the pulse.
- Avoid smoking: Nicotine puts a strain on your cardiovascular system.
Be patient: changes in the resting heart rate usually only show after a few weeks of consistent training. Regular exercise can also help with blood pressure, as you can read in our article Lowering blood pressure with sport.
Frequently asked questions
Is a low resting heart rate always good?
In trained people, a low resting heart rate is usually a good sign. However, if you feel dizzy, tired or weak and your pulse is unusually low, have it checked by a doctor.
Why is my resting heart rate higher today than usual?
Even a short night, a stressful day, a glass of wine the evening before or an emerging infection can raise the value. Single outliers are normal; the trend is what matters.
How quickly does training lower the resting heart rate?
This is individual. If you are new to endurance training, you often notice the first changes after a few weeks.
Conclusion: your heart as a fitness compass
The resting heart rate is a simple and meaningful value for keeping track of your fitness and recovery. Measure it regularly in the morning, focus on trends rather than single values, and support your heart with endurance training, strength and enough recovery. You can find out more about endurance training at update Fitness on our page on endurance. And if you would like to start with a coach, book your free trial session and receive a training plan that suits your goals.