Medical professionals usually consider anything between 60 and 100 beats per minute (bpm) to be a “normal” resting heart rate. But they are usually measuring resting heart rate in people who are in a healthcare setting, sitting quietly. Notably, they are awake, and some may be a bit nervous about being in a doctor’s office.
Users of Oura, Whoop, and similar devices probably have lower than average heart rates, because these platforms are popular among athletes and the health-conscious. The more typical 60 to 100 figure is meant to apply to the entire population a healthcare professional might encounter. So it’s OK if you’re not hitting those lower numbers.
A lower resting heart rate is usually better
In the short term, a heart rate a few beats higher than your usual may mean:
You’re in your follicular phase, if you’re a person with a menstrual cycle
You’re taking medication that affects your resting heart rate (including some stimulants and decongestants)
I find resting heart rate (along with HRV, which is different) to be a useful number to track for understanding how stressed or recovered my body is. If it goes up, that’s fine, so long as it comes back down within a few days. A resting heart rate that stays elevated for weeks may indicate illness or other issues that may call for medical attention.
Why you shouldn’t compare your resting heart rate to others’
In general, smaller people tend to have slightly higher resting heart rates, which is why the average RHR for women is a few beats higher than the average man’s. Resting heart rates can also change with age, increasing slightly in early adulthood and then leveling off. (Note that your resting heart rate doesn’t necessarily say anything about your maximum heart rate or exercise heart rate, which I discuss in more detail here.)
Ultimately, the best way to use your RHR data is to keep an eye on long- and short-term trends. If your RHR is lowering gradually over time as you exercise a little more, that’s a good sign. And when it varies from day to day, you can use those changes as a nudge to check in on your health, stress, fatigue, and sleep. And of course, if you’re ever concerned about your heart rate being unusually high or low, check with a medical professional.
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