You’re sitting on the couch, maybe scrolling through your phone, and you feel that familiar thrum in your wrist or neck. You count the beats. Or, more likely, your Apple Watch or Garmin gives you a little nudge. It says 70. You start wondering: is resting heart rate of 70 good, or should I be worried that I’m not hitting that "athlete" status I see on fitness TikTok?
Honestly? It’s complicated. But also, it’s mostly fine.
The medical community has spent decades drilling the "60 to 100 beats per minute" rule into our heads. If you fall in that range, doctors generally give you a thumbs up and move on to checking your blood pressure. But a 70 bpm reading tells a much deeper story than just a single number on a screen. It’s a snapshot of your nervous system, your hydration, how much caffeine you had three hours ago, and even how well you slept last Tuesday.
Why 70 is the "Great Middle Ground"
For the vast majority of adults, 70 is a solid, healthy number. It’s the "C-student" that actually grows up to be a successful manager—not flashy, but incredibly reliable. According to the American Heart Association, a normal resting heart rate (RHR) for adults ranges from 60 to 100 bpm. So, sitting at 70 puts you right in the sweet spot. You aren't "bradycardic" (too slow) and you definitely aren't "tachycardic" (too fast).
Think of your heart like a car engine. If it’s idling at 70, it’s not straining. It’s just... running.
But here is the catch. "Normal" isn't always "optimal." While a doctor won't gasp at a 70, researchers have been looking closer at how RHR correlates with long-term longevity. Some large-scale studies, like those published in the Journal of Epidemiology & Community Health, have suggested that as RHR creeps up toward the higher end of "normal"—say, consistently above 75 or 80—the risk of cardiovascular issues might slightly increase over decades.
But 70? 70 is usually considered very safe. It’s the baseline.
🔗 Read more: In the Veins of the Drowning: The Dark Reality of Saltwater vs Freshwater
The Factors That Mess With Your Number
Your heart rate is a liar. Well, not a liar, but it’s very sensitive. If you checked your pulse and saw 70, but you were at 62 yesterday, don't panic.
Temperature matters a lot. When it’s hot, your body pumps more blood to the surface of your skin to cool you down. This makes your heart work harder. You might see a jump of 5 to 10 beats just because the AC is broken. Then there’s "The Coffee Effect." Caffeine is a stimulant; it mimics adrenaline. If you’re checking if is resting heart rate of 70 good right after a double espresso, you’re actually looking at a very healthy heart, because that caffeine should probably have pushed you to 80.
Dehydration and the Blood Volume Trap
If you haven't drank enough water, your blood volume actually drops. This makes the blood thicker and harder to move. To keep your blood pressure stable, your heart has to beat faster to move that sludge around. If you’re dehydrated and hitting 70, your "true" RHR might actually be in the low 60s.
Stress and the Ghost in the Machine
We can't talk about heart rate without talking about the autonomic nervous system. You have two modes: "Fight or Flight" (Sympathetic) and "Rest and Digest" (Parasympathetic). If you’re stressed about a work deadline, your sympathetic nervous system is pulling the strings. Even if you are physically "resting" on a chair, your heart is ready for a fight. A RHR of 70 in a high-stress person is actually quite impressive. It means your body is handling the cortisol relatively well.
Athletes vs. The Rest of Us
We’ve all heard the stories about elite marathoners like Eliud Kipchoge or Tour de France cyclists having resting heart rates in the 30s or low 40s. It sounds cool. It sounds like a superpower. And for them, it is. Their hearts are so muscular and efficient that they can move a massive amount of blood with a single, powerful squeeze (this is called "stroke volume").
But let’s be real. You probably aren't training 20 hours a week.
💡 You might also like: Whooping Cough Symptoms: Why It’s Way More Than Just a Bad Cold
For a regular person who hits the gym three times a week and walks the dog, 70 is fantastic. In fact, having a heart rate that is too low without being a high-level athlete can sometimes be a sign of electrical issues in the heart, like heart block. If you aren't an athlete and your heart rate is 42, you might feel dizzy or tired. 70 means your brain is getting plenty of oxygenated blood without the heart having to work overtime.
Does Age Change the Answer?
Sorta. But not as much as you'd think. While our maximum heart rate (the fastest it can go) drops as we get older, the resting heart rate stays remarkably stable across the lifespan. A 25-year-old and a 65-year-old can both have a RHR of 70 and both be considered perfectly healthy.
However, in older adults, a consistent RHR of 70 is often seen as a sign of good autonomic balance. It suggests that the "vagus nerve"—the main player in your parasympathetic system—is still doing its job of keeping the heart calm.
When Should You Actually Worry?
Numbers are just numbers until they come with symptoms. If your heart rate is 70, but you feel like your heart is skipping beats, or you feel "palpitations" (that weird thumping in your chest), that’s worth a conversation with a cardiologist.
Keep an eye on trends. One reading of 70 means nothing. But if your wearable tech shows that your monthly average has climbed from 62 to 70 over the last six months, your body is trying to tell you something. Maybe you’re overtraining. Maybe you’re developing a low-grade infection. Maybe you’re just burnt out.
The trend is the truth.
📖 Related: Why Do Women Fake Orgasms? The Uncomfortable Truth Most People Ignore
Practical Steps to Optimize Your Pulse
If you’re looking at that 70 and wishing it was a 62, there are ways to nudge it down. But don't obsess over it. Stressing about your heart rate will literally make it go up. Paradoxical, right?
- Focus on Zone 2 Cardio. This is the "easy" cardio where you can still hold a conversation. It strengthens the heart muscle without putting it under extreme stress. Think of it as endurance training for your cardiac cells.
- Magnesium is your friend. Most people are deficient in magnesium, which is crucial for the electrical signals that tell your heart when to beat. A little bit of magnesium glycinate before bed can often lower RHR by a few beats over time by relaxing the nervous system.
- Fix your sleep hygiene. Your heart rate should drop to its lowest point during deep sleep. If you’re scrolling on TikTok until 1 AM, your heart stays "alert."
- Breathe from your belly. Deep, diaphragmatic breathing stimulates the vagus nerve. Just three minutes of slow breathing can temporarily drop your heart rate. It’s like a manual override for your internal computer.
The Big Picture
At the end of the day, asking is resting heart rate of 70 good is like asking if a 72-degree day is good weather. For most people, it’s perfect. It’s comfortable. It’s safe.
Unless you’re experiencing chest pain, extreme fatigue, or fainting spells, a 70 is a clear indicator that your cardiovascular system is doing exactly what it was designed to do. It’s supporting your life, your movement, and your brain without making a fuss. Don't let the "biohacking" community convince you that you need a RHR of 45 to be healthy. Most of them are just over-caffeinated and under-recovered anyway.
Track your numbers, but don't live by them. Your body is a dynamic system, not a static spreadsheet. If you’re at 70, take a deep breath, realize you’re doing fine, and go about your day.
Next Steps for Your Heart Health
To get the most accurate picture of your cardiovascular health, stop checking your heart rate randomly throughout the day. Instead, measure your RHR immediately upon waking up, before you even get out of bed or check your phone. Do this for seven days straight and take the average. This eliminates "noise" from digestion, stress, and movement. If that average stays between 60 and 75, you are in an excellent position. If you notice it staying consistently above 80 despite being well-rested, consider scheduling a basic EKG just to establish a baseline with your primary care physician. For those using wearable tech, look specifically at your Heart Rate Variability (HRV) alongside your RHR; a high HRV combined with a RHR of 70 is often a sign of a very resilient and well-recovered nervous system.