Wondering about the average resting heart rate for women? Recent statistics show that most adult females fall within this range:

Keeping track of your resting heart rate gives you a quick snapshot of your heart health. For many women, this number helps spot changes in fitness and even supports better health during pregnancy. If you want an easy way to monitor your average resting heart rate and other vital stats, the Circul Ring makes this process simple and accurate.

Key Takeaways

• A healthy resting heart rate for most women is between 60 and 80 beats per minute.

• Women usually have higher resting heart rates than men due to biological differences.

• Regular exercise, good sleep, and stress management can help lower your resting heart rate.

• Tracking your resting heart rate over time helps you notice changes and protect your heart health.

• If your resting heart rate is very high, very low, or you feel symptoms like dizziness, see a doctor promptly.

Average Resting Heart Rate in Women

Normal Resting Heart Rate Range

You might wonder what counts as a normal resting heart rate for women. Most experts agree that a normal resting heart rate falls between 50 and 90 beats per minute (bpm). This range comes from large population studies that looked at tens of thousands of women across different ages. If you are over 40, your average resting heart rate usually sits around 73 bpm. As you get older, your normal heart rate tends to decrease a bit.

Here’s a quick look at how the normal resting heart rate changes with age:

Tip: Your normal resting heart rate can change with your lifestyle, stress, and even the time of day. Tracking your average resting heart rate over time helps you spot trends and stay on top of your health.

Image Source:  CIRCUL RING

Healthy Heart Rate for Women

A healthy heart rate means more than just falling within the normal range. For most women, a healthy heart rate sits between 60 and 80 bpm when you are at rest. Medical guidelines suggest that if your resting heart rate stays above 76 bpm, your risk for cardiovascular problems goes up. In fact, research shows that women with a resting heart rate above 76 bpm have a 26% higher chance of heart attack or death from heart disease compared to those with a rate of 62 bpm or less.

Here’s a simple breakdown:

 

If you keep your resting heart rate in the healthy ranges, you support your heart and overall health. Each 10 bpm increase above the normal resting heart rate can raise your risk of health problems by about 10%. That’s why aiming for a good resting heart rate is so important.

Why Resting Heart Rate Matters

Your resting heart rate is more than just a number. It acts as a window into your heart’s health and your body’s overall condition. When your resting heart rate stays in the normal range, your heart works efficiently and you lower your risk for cardiovascular issues. If your resting heart rate climbs above 76 bpm, you may face a higher risk for heart problems, especially as you reach midlife.

Many things can affect your average resting heart rate. Stress, lack of sleep, and even cultural or ethnic factors play a role. For example, studies show that African American women who experience more stress from discrimination often have lower heart rate variability, which can impact their resting heart rate and heart health. While these factors don’t always change your normal resting heart rate directly, they do influence how your heart responds to daily life.

Note: Keeping your resting heart rate in the healthy ranges can help you feel more energetic, improve your fitness, and protect your heart for years to come.

If you want to keep track of your average resting heart rate and see how your lifestyle affects your numbers, using a smart device like the CIRCUL RING can make it easy. You get real-time feedback and can spot changes before they become a problem.

Female vs. Male Resting Heart Rate

Key Differences

You might wonder why your resting heart rate often runs higher than that of men. The answer comes down to biology. Women usually have smaller hearts, so each beat pumps less blood. To keep up, your heart beats faster. This is why the average resting heart rate for women sits between 78 and 82 beats per minute, while men average closer to 70 to 72 bpm. Even in health-focused groups, this trend holds true.

Women’s hearts work a bit harder at rest to move the same amount of blood as men’s hearts.

Hormones also play a big part. Estrogen, which you have more of before menopause, helps regulate your heart rate and protects your heart. The natural pacemaker in your heart, called the sinoatrial node, also fires a bit faster in women. Testosterone, found in higher amounts in men, affects the heart differently and does not speed up the heart as much.

Here’s a quick look at average resting heart rate by age and sex:

 

No matter your age, you’ll notice women almost always have a higher resting heart rate than men.

Age and Heart Rate

As you get older, you might expect your resting heart rate to change a lot. For women, that’s not usually the case. Studies show that after about age 40, your resting heart rate tends to stay steady. In fact, healthy women between 60 and 85 years old show little change in average heart rate as they age. This stability comes from your body’s ability to adapt, even as hormones shift during menopause.

Menopause does bring changes. When estrogen drops, your resting heart rate may rise a bit, and your heart rate variability can shift. Still, these changes don’t seem to raise your risk of heart problems as much as they do for men. So, while both men and women experience changes with age, the impact on women’s resting heart rate is usually mild.

Factors That Affect Resting Heart Rate

Modifiable Factors

You have more control over your resting heart rate than you might think. Many daily habits and lifestyle choices play a big role in how your heart beats at rest. Here are some of the main factors that affect resting heart rate you can change:

• Physical fitness: The more active you are, the lower your resting heart rate tends to be. Regular exercise improves heart health and boosts heart rate variability, making your heart stronger and more efficient.

• Smoking: If you smoke, your resting heart rate will likely be higher. Quitting smoking can help lower your heart rate and improve your overall health.

• Body weight: Changes in your body mass index (BMI) can affect your heart rate. Carrying extra weight often means your heart has to work harder.

• Stress: High stress levels can push your heart rate up. Managing stress through relaxation techniques or mindfulness can help keep your heart rate in a healthy range.

• Sleep: Poor sleep or not getting enough rest can raise your resting heart rate and lower your heart rate variability. Good sleep supports both your heart and your energy levels.

• Pregnancy: During pregnancy, your resting heart rate naturally increases as your body works to support your growing baby. Staying active during pregnancy can help moderate these changes.

Tip: The CIRCUL RING tracks your heart rate, heart rate variability, sleep, and activity levels in real time. This makes it easier to see how your habits affect your heart health every day.

Non-Modifiable Factors

Some things that influence your resting heart rate are out of your hands. These include:

• Age: As you get older, your resting heart rate may decrease slightly. For women, the optimal resting heart rate for survival sits around 66 bpm, but both very low and very high rates can increase health risks.

• Genetics: Your genes play a part in how fast your heart beats at rest. Scientists have found dozens of genetic markers linked to resting heart rate. Even a small genetic increase in heart rate can raise your risk of health problems.

• Medications: Some medicines, like beta-blockers, can lower your heart rate. Women often respond more strongly to these drugs than men, sometimes needing lower doses to get the same effect.

• Hormonal changes: Shifts in hormones, such as during menopause or pregnancy, can change your heart rate and heart rate variability.

Knowing which factors you can change—and which you can’t—helps you focus on what matters most for your heart health. With tools like the CIRCUL RING, you can track your numbers and spot patterns, making it easier to take charge of your well-being.

How to Measure Resting Heart Rate

At-Home Measurement Steps

Learning how to check your resting heart rate at home is simple and only takes a few minutes. Here’s a step-by-step guide you can follow:

1. Sit quietly and relax for at least 4 minutes. Make sure you feel calm and haven’t moved around much.

2. Find your pulse. You can use your wrist (radial artery) or the side of your neck (carotid artery).

3. Place your index and middle fingers gently over the pulse point. Don’t use your thumb, since it has its own pulse.

4. Count the number of beats you feel in 60 seconds. You can also count for 30 seconds and double the number.

5. Repeat this process three times. Add up your results and divide by three to get your average.

Tip: Manual checks are great for spot-checking, but repeating the measurement helps you get a more accurate picture.

Best Times to Measure

You’ll get the most accurate resting heart rate readings early in the morning, right after you wake up and before you get out of bed. During this time, your body is calm, and your heart rate is at its lowest. Studies show that between 3:00 and 7:00 a.m., your heart rate stays stable because your body is in a restful state. Try to avoid measuring after exercise, caffeine, or stressful events.

Using CIRCUL RING

If you want to take the guesswork out of measuring, the CIRCUL RING makes things easy. This smart ring tracks your heart rate and heart rate variability automatically, even while you sleep. It uses advanced sensors and AI to deliver medical-grade accuracy, so you don’t have to worry about counting beats or missing the best time. Unlike single-point checks, CIRCUL RING gives you continuous data, which is especially helpful for women since traditional methods sometimes miss important patterns. You can see trends, get personalized insights, and feel confident about your heart health every day.

Image Source:  CIRCUL RING

Improving Resting Heart Rate

Exercise and Fitness

You can take real steps to improve your heart health by making exercise a regular part of your life. Aerobic activities like brisk walking, cycling, swimming, or dancing help your heart become stronger and more efficient. When you move more, your heart does not have to work as hard at rest. That means you can see a lower resting heart rate over time.

Randomized controlled trials show that moderate-intensity workouts, such as combining endurance and resistance training, or high-intensity interval training (HIIT), can boost your heart’s autonomic function. Even if the drop in resting heart rate is small—about 3 beats per minute—it still matters for your cardiovascular health. Aerobic exercise, hydrotherapy, and Tai Chi also help improve heart rate variability, which is a sign of a healthy heart.

Here’s a quick look at how exercise can change your resting heart rate:

You do not have to run marathons to see benefits. Even moderate activity, like a daily walk or a few sessions of yoga each week, can help. If you want to know how exercise affects heart rate in real time, the CIRCUL RING gives you second-by-second feedback during workouts and tracks your progress over weeks and months.

Tip: Start slow if you are new to exercise. Try 20–30 minutes of brisk walking most days. Add in some strength training or yoga for variety and extra benefits.

Stress and Sleep

Stress and sleep play a huge role in your heart health. Chronic stress can push your resting heart rate higher by activating your body’s “fight or flight” response. This happens because stress increases certain hormones that make your heart beat faster and less steadily. Over time, this can raise your risk for cardiovascular problems.

You can use stress management techniques to help your heart. Deep breathing, meditation, and even short breaks during your day can lower your stress levels. The CIRCUL RING tracks your stress and gives you personalized relaxation tips, so you can see what works best for you.

Sleep is just as important. Poor sleep quality or not getting enough rest can increase your resting heart rate and lower your heart rate variability. Women often have higher heart rates and worse sleep quality than men, which makes high-quality sleep even more important for you. Your heart rate drops during deep sleep, reaching its lowest point, and then varies during REM sleep. If you go to bed later than usual or have an irregular sleep schedule, your resting heart rate can rise the next day.

Here are some simple ways to improve your sleep and manage stress:

• Stick to a regular bedtime and wake-up time—even on weekends.

• Create a relaxing bedtime routine, like reading or gentle stretching.

• Limit caffeine and screen time before bed.

• Practice mindfulness or gentle yoga to unwind.

• Stay hydrated and eat balanced meals.

Note: The CIRCUL RING monitors your sleep stages and heart rate all night, helping you spot patterns and make changes for better rest.

When to Seek Help

Sometimes, changes in your resting heart rate signal a bigger health issue. You should know the signs your heart rate may not be normal. Here’s when you need to reach out to a healthcare provider:

1. Your resting heart rate stays above 100 beats per minute (bpm) at rest.

2. Your resting heart rate drops below 60 bpm and you are not a highly trained athlete.

3. You feel dizzy, faint, short of breath, tired, or notice chest discomfort.

4. You experience irregular heartbeats or palpitations.

These symptoms can point to underlying medical conditions, such as thyroid disorders, arrhythmias, anemia, sleep apnea, or even heart disease. Some medications can also affect your heart rate. If you notice any of these issues, do not wait—get checked by a doctor.

Common causes of abnormal heart rates in women include:

• Thyroid problems (overactive or underactive)

• Anemia

• Sleep apnea

• Heart rhythm disorders

• High blood pressure

• Heart block or congenital heart disease

• Medication side effects

If you use the CIRCUL RING, you can track your heart rate trends and spot unusual changes early. This helps you and your doctor make informed decisions about your care.

Remember, improving your resting heart rate is a journey. You may not see big changes overnight, but every step you take—whether it’s more exercise, better sleep, or stress management—supports your heart health for the long run.

You’ve learned a lot about resting heart rate in women. Here are the key takeaways:

1. Women usually have higher resting heart rates than men.

2. Heart rate changes with age.

3. Lower rates often mean better cardiovascular health, but context matters.

4. Heart rate variability gives a fuller picture of your health.

Wearable devices like the CIRCUL RING make it easy to track your heart rate and spot changes early. These tools help you manage your health and support ongoing monitoring. If you notice unusual heart rate patterns, reach out to your doctor.

FAQ

What is a good resting heart rate for women?

A good resting heart rate for most women falls between 60 and 80 beats per minute. If your number stays in this range, you support your heart health and lower your risk for heart problems.

How often should I check my resting heart rate?

You should check your resting heart rate a few times each week. Try to measure it in the morning before you get out of bed. This gives you the most accurate reading.

Can stress or lack of sleep raise my resting heart rate?

Yes! Stress and poor sleep can both push your resting heart rate higher. If you notice your number going up, try relaxation techniques or improve your sleep routine. Your heart will thank you.

Why should I use a smart ring like CIRCUL RING?

CIRCUL RING tracks your heart rate, sleep, and activity all day and night. You get real-time feedback and can spot trends easily. This makes it simple to answer your own resting heart rate faqs at home.