A normal resting heart rate for most adults is 60 to 100 beats per minute (bpm). But that single range hides a lot: a healthy 25-year-old runner may sit at 48 bpm, while a newborn normally runs above 100. Age, fitness, medication and even room temperature all move the number. This guide gives the normal range for each age group, explains what is genuinely dangerous, and shows how to measure your pulse correctly.
Normal resting heart rate by age
These are typical resting ranges when a person is calm and has not recently exercised, eaten heavily or had caffeine. Children run faster than adults because their hearts are smaller and their bodies demand more oxygen per kilogram.
| Age group | Typical resting heart rate |
|---|---|
| Newborn (0-1 month) | 100-205 bpm |
| Infant (1-12 months) | 100-190 bpm |
| Toddler (1-3 years) | 98-140 bpm |
| Preschool (3-5 years) | 80-120 bpm |
| School age (5-12 years) | 75-118 bpm |
| Teenager (12-18 years) | 60-100 bpm |
| Adult (18+ years) | 60-100 bpm |
| Trained athlete | 40-60 bpm |
Two clarifications matter. First, these are resting numbers, measured after at least five minutes of stillness. A child running around will easily hit 150 bpm, and that is normal. Second, the adult 60-100 range is a population average, not a target. A resting rate in the low 50s is common and healthy in people who exercise regularly.
What your resting heart rate says about your health
Resting heart rate is a rough marker of cardiovascular fitness and stress on the body. In general, a lower resting rate suggests a stronger, more efficient heart. Large studies have linked persistently high resting heart rates (above 90 bpm) with a higher risk of cardiovascular problems, though the relationship is not perfectly causal.
Do not read too much into a single reading. The trend over weeks is more useful than any one measurement, especially if you wear a smartwatch or fitness band that records it automatically.
What raises your heart rate
- Fitness level: regular aerobic exercise lowers resting heart rate over time.
- Stress and anxiety: adrenaline raises it within seconds.
- Caffeine and nicotine: both are stimulants and can add 5-15 bpm.
- Dehydration: lower blood volume forces the heart to beat faster.
- Fever or illness: heart rate rises roughly 10 bpm for every 1 degree Celsius of fever.
- Medication: decongestants, thyroid medicines and some asthma drugs speed the heart; beta blockers slow it.
- Alcohol: can raise heart rate during the night and disrupt sleep.
- Room temperature and altitude: heat and high altitude both increase it.
- Pregnancy: resting heart rate typically rises 10-20 bpm.
How to measure your resting heart rate correctly
- Sit quietly for five minutes. Do not measure right after climbing stairs, coffee or a stressful call.
- Place two fingers (not your thumb) on the inside of your wrist below the thumb, or on the side of your neck.
- Count the beats for 30 seconds and multiply by two, or count for a full 60 seconds for accuracy.
- Measure at the same time each day, ideally just after waking, and write it down.
- If you use a watch or ring, compare it with a manual count once to check accuracy.
When a fast heart rate is a problem
A resting heart rate above 100 bpm is called tachycardia. It is not automatically dangerous: fever, anxiety, dehydration and exercise can all cause it temporarily. It deserves medical attention when it is persistent, happens at rest without a clear cause, or comes with:
- Chest pain, pressure or tightness
- Shortness of breath
- Dizziness, light-headedness or fainting
- Palpitations that feel like fluttering or pounding
- Confusion or unusual fatigue
Persistent tachycardia can also be a sign of an overactive thyroid, anaemia, infection or an arrhythmia such as atrial fibrillation. An ECG and blood tests usually identify the cause.
When a slow heart rate is a problem
A resting heart rate below 60 bpm is called bradycardia. In fit people and during sleep, it is completely normal. It becomes a concern when it causes symptoms: fainting, near-fainting, extreme tiredness, breathlessness or confusion. In older adults, a slow rate can signal a problem with the heart’s electrical conduction system and may need a pacemaker.
Heart rate versus blood pressure
People often confuse the two. Heart rate is how many times the heart beats per minute. Blood pressure is the force of blood against artery walls. You can have a normal heart rate with high blood pressure, and a high heart rate with normal blood pressure. If you are tracking cardiovascular health, you need both, plus blood tests for cholesterol and blood sugar. See our guides to high blood pressure, high cholesterol and normal blood sugar levels for the numbers that matter.
Maximum heart rate and exercise zones
A simple estimate of maximum heart rate is 220 minus your age. A 40-year-old would have an estimated maximum of about 180 bpm. Moderate-intensity exercise is roughly 50-70% of that (90-126 bpm), and vigorous exercise is 70-85% (126-153 bpm). The formula has a margin of error of 10-12 bpm, so use it as a guide, not a rule.
During exercise, a rate that stays unusually high for the effort, or that takes a long time to fall afterwards, can be a sign of poor fitness, dehydration or an underlying issue. It is worth mentioning to a doctor if it is new.
Heart rate variability: the newer metric
Heart rate variability (HRV) measures the tiny differences in time between beats. A higher HRV generally suggests good recovery and a balanced nervous system; a sudden drop can reflect stress, illness or poor sleep. Consumer wearables report HRV, but the numbers are not standardised between brands, so compare your own trend rather than someone else’s number.
When to see a doctor
- Resting heart rate consistently above 100 bpm or below 50 bpm with symptoms
- Chest pain, fainting or severe breathlessness at any heart rate
- A pulse that feels irregular or skips beats
- A sudden change from your normal rate that persists for days
- Heart rate that stays high after fever or dehydration has resolved
If you have a known heart condition, ask your doctor for your personal target range rather than relying on general tables.
Frequently asked questions
Is 55 bpm a normal resting heart rate?
For a fit adult, yes. Many runners and cyclists rest in the 40s and 50s. It is normal if you feel well and exercise regularly. If 55 bpm comes with dizziness, fatigue or fainting, get it checked.
Is 110 bpm normal at rest?
No, 110 bpm at rest is above the typical adult range and counts as tachycardia. It can be caused by stress, fever, dehydration, caffeine or illness, but a persistent rate above 100 should be evaluated by a doctor.
Does heart rate change with age?
Yes. It is highest in newborns and falls steadily through childhood, stabilising around 60-100 bpm in the teenage years and adulthood. Maximum heart rate also declines with age.
Are smartwatch heart rate readings accurate?
Most reputable smartwatches are reasonably accurate at rest, within a few beats per minute. Accuracy drops during intense exercise and for people with darker skin tones or very cold hands. Use the trend, and confirm unusual readings with a manual pulse check.
Can anxiety raise my heart rate?
Yes, significantly. Anxiety triggers adrenaline, which can push the heart rate to 100-120 bpm or higher within seconds. If anxiety is causing frequent spikes, breathing exercises, therapy and in some cases medication can help. Our guides to anxiety and insomnia cover the practical steps.
