For most adults, including men, women, and seniors, the normal resting heart rate ranges from 60 to 100 beats per minute, although it can vary depending on several factors, such as stress, medications, hormones, and activity level.


Professional athletes often have a much lower resting heart rate, sometimes as low as 40 beats per minute, due to the high efficiency of their heart, which can pump blood with minimal effort (1).


Normal Heart Rate by Age

Heart rate varies by age. Generally, younger people tend to have higher heart rates than older individuals. The following table shows normal resting heart rates by age  (2):


Age Group

Normal Resting Heart Rate (bpm)

Newborns

100–160

0–3 months

70–170

6–12 months

80–140

1–3 years

80–130

3–5 years

80–120

6–10 years

70–110

11–14 years

60–105

15+ years

60–100



Heart Rate During Exercise

Your heart rate increases with physical activity like exercising. Ideally, you should aim to raise your heart rate to what's called the target heart rate zone during workouts.


Why is this important?

Reaching the target heart rate during exercise helps maximize the effectiveness of your workout.

How to calculate it:

Your target heart rate should be between 50% and 85% of your maximum heart rate (1).

  • Calculate your maximum heart rate by subtracting your age from 220.
  • Example: If you're 30 years old, your maximum heart rate = 220 − 30 = 190 bpm.
  • Then, based on the intensity of the exercise:
  • Moderate intensity: 50%–70% of your maximum heart rate
  • High intensity: 70%–85% of your maximum heart rate


Target Heart Rate Chart by Age (1)

Age

Max Heart Rate (bpm)

Target Heart Rate Range (50–85%)

20

200

100–170

30

190

95–162

35

185

93–157

40

180

90–153

45

175

88–149

50

170

85–145

55

165

83–140

60

160

80–136

65

155

78–132

70

150

75–128


When Should You Be Concerned About Heart Rate?

You should consult a doctor if you notice the following:

  • Tachycardia (high heart rate): Resting heart rate consistently above 100 bpm
  • Bradycardia (low heart rate): Resting heart rate consistently below 60 bpm (if you're not a trained athlete), especially if accompanied by:
  • Fainting
  • Dizziness
  • Shortness of breath




You’re in safe hands with Al-Ahli Hospital!

Our Cardiology Department is led by a team of expert consultants who offer accurate diagnosis and treatment for any heart condition you may be facing.




How to Measure Your Heart Rate

You can measure your pulse at home by following these simple steps (the wrist is the easiest spot):

  • Turn your hand palm-up.
  • Place three fingers from your other hand on the outer edge of your wrist, just below the thumb.
  • Press gently until you feel your pulse.
  • Count the beats for 30 seconds.
  • Multiply that number by 2 to get your beats per minute.


Try to ensure your heart rate feels steady, like a ticking clock (tick-tock, tick-tock).




Tip: The best time to measure your resting heart rate is early in the morning, right after you wake up and before getting out of bed. If you’ve recently moved or had coffee, rest for at least 5 minutes for accurate results.




References: