Printable Resting Heart Rate Charts by Age (Men & Women)

resting heart rate chart

A person’s Resting Heart Rate is defined as the number of times their heartbeats in one minute when they are at rest.

A Resting Heart Rate Chart is a chart in which the resting heart rate of a person is recorded from time to time in order to keep track for medical treatment purposes. Having a resting heart rate chart is essential for every person, especially patients. With it, a patient or caretaker is aware of the patient’s normal heart rate, maximum heart rate, and heart rate when they are resting or exercising. Also, they can track their heart rate against their age and find out if they are healthy or if they need to see a doctor. In addition, it will help exercising people to know their heart rate target zone and maintain it to maximize the benefits of exercising.

The Heart Rate can be defined as the total number of heartbeats within a period spacing of one minute. The heart pumps out blood containing oxygen and nutrients to the body while receiving blood with waste products. The heart should complete these functions regardless of what the patient is doing for the heart rate to be considered healthy.

The heart rate can, at times, be described as a pulse. Although the definition of a pulse is almost similar to that of a heart rate, a pulse is defined as the number of times per minute that a person’s arteries expand and contract in line with a person’s beating heart.

This means that a pulse is similar to the heart rate and the two only differ because a pulse describes the arteries’ movements while a heart rate focuses on the heart itself. However, taking note of a person’s pulse can also help to establish their heart rate.

A normal heart rate is not a guarantee that a person is free of health issues. However, it is best to have a normal heart rate as it is a point of reference to identify any underlying health problems.

What is a Normal Pulse

A regular pulse beats steadily and rhythmically. A person’s pulse can be felt on the inside of the wrist, on the side of the neck, or on top of the foot.

For example:

If a person’s heart beats 72 times in a minute, their regular pulse (or heart rate) would be 72 beats per minute (BPM).

For children aged between 6 and 15 years, a regular pulse is usually 70 to 100 BPM. On the other hand, adults aged 18 years and over have a regular pulse of 60 to 100 BPM.

Note: For both age groups, this is a normal pulse when they are at rest.

What is an Irregular Pulse

An irregular pulse is defined as an uneven heartbeat. Patients with an irregular pulse are those whose heartbeats “jump about” and do not follow the average beats per minute.

An irregular pulse or heart rate is also known as arrhythmia. An irregular heart rate may be determined if a patient’s pulse is ‘jumping around,’ racing even when the patient is at rest and unusually slow most of the time.

Checking a Person’s Resting Heart Rate

The best time to check and confirm if a person’s resting heart rate is correct is in the morning after they have woken up just before getting out of bed.

Resting heart rate also varies based on age. For adults, the normal resting heart rate is usually between 60 and 100 BPM. This rate can be affected by stress, hormones and even medication. An active adult or athlete usually has a resting heart rate of 40 BPM.

Patients need to have a lower resting heart rate since it is considered better and healthy. A lower resting heart rate indicates that the heart muscle is in good condition; hence, it does not strain when beating. Although a person might be in the required resting heart rate range, those with higher resting heart rates are usually considered not physically fit and have higher body weight and blood pressure.

The resting heart rate table below shows the normal resting heart rates concerning a person’s age:

AgeNormal Resting Heart Rate
Up to 1 month70 to 190
From 1 to 11 months80 to 160
From 1 to 2 years80 to 130
From 3 to 4 years80 to 120
From 5 to 6 years75 to 115
From 7 to 9 years70 to 110
Over 10 years60 to 100

What is Target Heart Rate

A person’s target heart rate is when their exercise heart rate or pulse is 60 to 80% of their maximum heart rate. Maximum heart rate (or full heart capability) is the highest pulse recorded when a person is doing maximum or high-intensity exercises. People can know how best to handle their exercises with the target heart rate to generate more benefits.

If a person exercises in their target heart rate zone, they reduce the risk of any adverse outcomes and increase the benefits they stand to gain from the exercises. Some patients are advised to maintain a target heart rate of 50% to benefit from doing. Others are advised to increase their target heart rate to 85% to get maximum benefits.

All in all, patients should ask their health care providers to understand the target heart rate zone they should maintain based on their needs, goals, and even their physical conditions. Starting an exercise program should mainly include finding out a person’s target heart rate zone and maintaining it. This will prevent any injuries and help make the exercises more fun; this way, the person will continue with their exercises regularly.

Note: The maximum heart rate is calculated by subtracting a person’s age from 220 BPM.

Target heart rates during exercise

Target heart rates during exercise vary from person to person; that is why the target heart rate zone exists. They tend to increase due to exercise. The important thing is that all individuals should exercise in their recommended target heart rate zone to maximize the benefits.

A person can determine if they are in their target heart rate when exercising by stopping and confirming their pulse for 10 seconds. If they are below their target heart rate zone, the person needs to increase their exercise rate, and if it is above, they need to reduce their rate of exercise.

Although the heart rate increases due to exercise, the whole idea of being safe is not to strain a person’s heart. This way, one can receive all the oxygen and nutrients they need throughout their body for better work out.

A person requires an increased heart rate when working out so that their body can receive the oxygen and energy it needs. Although a person’s heart rate increases when they exercise, it is possible for the heart rate to decrease over time. This indicates that the body is getting enough oxygen and nutrients; hence the heart can work less.

The table below shows a person’s target heart rate as they exercise:

AgeTarget Heart Rate Zone at 50-85 percent exertionAverage Maximum Heart Rate at 100% exertion
20 years100-170 BPM200 BPM
30 years95-162 BPM190 BPM
35 years93-157 BPM185 BPM
40 years90-153 BPM180 BPM
45 years88-149 BPM175 BPM
50 years85-145 BPM170 BPM
55 years83-140 BPM165 BPM
60 years80-136 BPM160 BPM
65 years78-132 BPM155 BPM
70 years75-128 BPM150 BPM

This table contains information that indicates the kind of exercises that people should partake in to achieve a healthy target heart rate:

ExerciseExampleMinutesRegularityTotal minutes per week
Moderate-intensity aerobic activityWalking, aerobics classAt least 30Five days per weekOver 150
Vigorous aerobic activityRunning, step-aerobicsAt least 25Three days per weekOver 75
Moderate to high-intensity muscle-strengthening activityWeights, body pumpN/ATwo days per weekN/A
Moderate to vigorous-intensity aerobic activityBall sport, cyclingAverage 403 to 4 days per weekN/A

Target heart rate and age   

The target heart rate usually reduces with age. Depending on the age, the target heart rate zone during the reduced level of activities is between 50-70% of the maximum heart rate, which increases to between 70-85% of maximum heart rate during intense activities.

Here is an average of a person’s heart rate based on their age:

AgeTarget HR Zone 50-85%Average Maximum Heart Rate, 100%
20 years100-170 BPM200 BPM
30 years95-162 BPM190 BPM
35 years93-157 BPM185 BPM
40 years90-153 BPM180 BPM
45 years88-149 BPM175 BPM
50 years85-145 BPM170 BPM
55 years83-140 BPM165 BPM
60 years80-136 BPM160 BPM
65 years78-132 BPM155 BPM
70 years75-128 BPM150 BPM

Abnormal Heart Rhythms

Apart from the heart’s speed, a patient should also consider the heart’s rhythm. The heart’s rhythm is important and should always be regular and steady. A normal heart rhythm has regular gaps between the beats.

If a patient experiences an occasional extra heartbeat or a consistent irregular one, they should reach out to their doctor, as that is considered an abnormal heart rhythm. Such a scenario means that the electrical system of the heart muscle has become irregular, and there is no proper communication about when it should beat and circulate blood throughout the body.

A person can tell if they have an abnormal heart rhythm by being aware of their resting heartbeat and how it changes based on different factors like exercise, fear, and excitement.

Abnormal heart rhythms may result if the heart is beating too fast or too slow. This may result when a person feels like they have “skipped” or missed a beat or feel like they have an extra beat.

An extra beat is known as an ectopic beat or palpitations and is common, harmless, and does not necessarily need treatment. However, such people can still seek medical help by assessing their heart rate and rhythm using an electrocardiogram (ECG).

At times the heart beats too fast or too slow. Such scenarios result in abnormal heart rhythms that get their name based on where they start.

A fast or abnormal heart rhythm is known as Tachycardia and may be caused due to the following reasons:

  • Supraventricular tachycardia (SVT) – Results from faulty electrical connections of the heart muscle.
  • Inappropriate sinus tachycardia Occurs when a person’s body sends out signals for no reason, making the heart beat faster.
  • Atrial flutter – occurs in the upper chambers of the heart (atria). It usually happens when a short circuit in the atria makes the heart pump very fast.
  • Atrial fibrillation (AF) – It is known to replace the normal heart rhythm with an erratic pattern.
  • Ventricular tachycardia (VT) – Occurs in the lower chambers of the heart (ventricles). Abnormal electric signals cause it in the ventricles that cause the heart rhythm to spike.
  • Ventricular fibrillation (VF) – Occurs in the lower chambers of the heart (ventricles). It is also known as an irregular heartbeat and is considered dangerous. It results from disorganized heart signals.

A slow heart rhythm is known as Bradycardia and may be related to the following:

  • Atrioventricular (AV) heart block is an impairment that occurs when an impulse from the atria is delayed or blocked and hence does not conduct to the ventricles.
  • Bundle branch block affects the way the heart pumps blood as it delays or blocks the pathway used by electrical impulses to travel to form a heartbeat.
  • Tachy-Brady syndrome is when the heart sometimes beats too fast and sometimes too slow, affecting the heart’s rhythm.

Why to Monitor Heart Rate

Understanding and measuring a patient’s heart rate is essential due to the following two main reasons.

They are:

Indicator of a healthy body

The heart rate is the most significant indicator of a healthy body. Since it measures the number of heartbeats per minute when resting or during exercise, the heart rate is the best way to establish if a person’s heart is functioning correctly.

That means a good and regular heart rate, whether during rest or exercise, the body is getting proper oxygen and nutrients while eliminating the waste products; hence, determining their health.

Means of forecasting health issues

The heart rate also helps to forecast health issues. If the heart rate is normal, it automatically makes a patient healthy. However, measuring and discovering an irregular heart rate can be a means of forecasting and dealing with health issues early.

An irregular pulse might be harmless but might also be a sign of a heart condition called atrial fibrillation (AF), which can contribute to a stroke patient. Heart disease causes death and knowing a person’s heart rate can help save them from different health issues.

Factors Affecting Heart Rate

Since a person’s heart rate is essential, it is also essential to know the factors that affect their heart rate to ensure they maintain a healthy body and avoid any health issues.

Here are factors that affect the heart rate:

Weather conditions

Conditions like humid or warm weather can cause a person’s heart rate to increase since the heart starts to pump more blood.

The physique of the person

A person who exercises and another who doesn’t tend to have different heart rates. With an incredible physique due to working out, such a person will have a lower resting heart rate since the heart can pump blood more efficiently.

Lifestyle habits

Choices like smoking, drinking excess caffeine, or even taking alcohol may affect a person’s heart rate. These lifestyle habits lead to irregular heart rates in people.

When a person is on medication, it may affect their heart rate either by increasing or decreasing it. Certain medications cause the body’s electrolytes to be out of balance hence an increased or decreased heart rate.

For example:

Medicine like beta-blockers usually slows down a patient’s heartbeat and, in return, lowers their heart rate.

Mental health

Mental health is also another essential factor that affects a patient’s heart health. For instance, stress dramatically increases a patient’s heart rate.

The physical condition of the body

The physical condition of the body varies and affects a person’s heart rate. The physical condition of the body is the position the body is in at a particular time.

For example:

If the person is sitting and then stands up abruptly, this change will affect the heart rate by increasing it.

Maintaining a Normal Heart Rate

It is vital to maintain a normal heart rate since it guarantees a healthy body. The best way to maintain a low and healthy heart rate is by exercising. A person can achieve that by reducing their stress levels, avoiding tobacco, and losing weight. Reducing stress means that a patient maintains normal blood pressure, which is also suitable for promoting a healthy heart rate. This can be achieved by meditation. In addition, smoking tobacco is harmful and increases a person’s heart rate; avoiding it is the best option. Finally, with the proper body weight, a person does not strain the body when it comes to supplying oxygen and nutrients; hence, they have a proper heart rate.

How to Measure Heart Rate

Although a person may need the expertise of a doctor when it comes to determining their heart rate, here is an easy way they can follow to measure heart rate on their own:

Find your pulse

The best place to find the pulse is the wrist. The person should first turn their hand so that the palm is facing up. After that, place three middle fingers of the other hand that is not facing up over the wrist of the hand facing up. The accurate place is over the wrist, just below the base of the thumb. Finally, press either lightly or harder to feel the pulse.

Count each beat for 30 seconds

After finding the pulse, a person needs to count each beat they feel for a total period of 30 seconds. It is also important to note whether the pulse is beating like a clock as that is considered normal.

Double the number of beats counted

After counting the number of beats for 30 seconds, double the number of beats. The result is a person’s heart rate or pulse, which is measured in beats per minute.

Free Charts

Following are some free downloadable resting heart rate charts for you:

#01
activatedyou.com

#02
armstrongbodysystems.com

#03
freeprintablemedicalforms.com

#04
onhealth.com

pinterrest.com

whoop.com

#07
whoop.com

    Frequently Asked Questions

    What are heart palpitations?

    Heart palpitations are described as sudden heartbeats that indicate that a person’s heart is beating irregularly. A person can feel heart palpitations in their ears or chest, especially when they are lying down. Heart palpitations feel like the heart is beating faster or slower. The heart is fluttering or thudding in the chest.

    How to Lower Heart Rate?

    The best way of lowering a person’s heart rate is by sitting down, drinking water, or even breathing in deeply for a while. Trying to reduce stress through yoga or meditation is also another way of lowering a person’s heart rate. Adopting a good and healthy lifestyle such as quitting tobacco or avoiding alcohol can also help to lower a patient’s heart rate.

    When to See Your Doctor About Heart Rate?

    A person should call their doctor if they keep experiencing a faster or slower pulse. The doctor might recommend using a pacemaker to regulate the heart rate and prevent any heart-related disease.
    Also, a patient should see their doctor if they are taking medicine that causes them to faintness. The doctor might change the prescription to reduce fainting since it will help regulate the heart rate and improve the heart’s functions of supplying oxygen and nutrients.
    Also, a patient should reach out to the doctor about their heart rate if they feel light-headedness or dizzy, have trouble breathing or shortness of breath, or have pressure or pain in their chest.

    What is Arrhythmia?

    Arrhythmia is a condition where a patient’s heartbeat is off rhythm. The four main types of arrhythmia include Tachycardia (heart beats too fast), Bradycardia (heart beats too slowly), Supraventricular arrhythmia (starts in the upper chamber of the heart), and Ventricular arrhythmia (starts in the lower chamber of the heart).