Resting Heart Rate: What Your Number Means
Your resting heart rate is a simple free fitness gauge — and it drops as your heart gets stronger.
What’s normal
Most adults sit around 60–100 bpm at rest; fitter people are often 50–65, and athletes lower. Measure it first thing in the morning before getting up.
How to lower it
Regular cardio (especially easy Zone 2 volume), good sleep, less stress and less caffeine all nudge it down over weeks. A sudden rise can signal illness, poor sleep or overtraining.
Watch the trend, not one reading. A creeping-up resting heart rate is a useful early "back off / recover" signal.
Quick answers
Is a low resting heart rate good?
Usually a sign of good cardio fitness — though very low with symptoms should be checked by a doctor.
How do I lower it?
Consistent cardio, sleep, stress management and moderating caffeine bring it down over time.
Know your numbers first
Get your calories, macros and a training split free in 60 seconds — no signup to see it.
Build my free plan