You’re sitting on the couch, scrolling through your phone, when your wrist buzzes. You look down at your smartwatch and see a number. 78. Or maybe it’s 62. Does that mean you’re fit? Is your heart struggling? Honestly, most of us just glance at it and move on, but resting heart rate in women is actually one of the most misunderstood metrics in modern health. It isn’t just a static number that tells you if you’ve done enough cardio this week. It’s a shifting, breathing reflection of your hormones, your stress levels, and even how much wine you had last night.
Most "standard" charts you see online are based on data from men. That’s a problem. Women’s hearts are generally smaller than men’s, which means they have to beat slightly faster to pump the same amount of blood. If you're comparing your numbers to your husband's or a generic chart at the gym, you're probably getting the wrong idea about your cardiovascular health.
The biology of the female beat
Why is resting heart rate in women different? Physics, mostly. Since a woman’s heart is physically smaller, the stroke volume—the amount of blood pushed out with each contraction—is lower. To make up for that, the heart rate ticks upward. While the "ideal" range is often cited as 60 to 100 beats per minute (bpm), many athletic women sit comfortably in the 40s or 50s.
But here’s where it gets weird. Your cycle messes with everything.
If you track your heart rate daily, you’ll notice it isn't a flat line throughout the month. During the follicular phase (the time from your period until ovulation), your resting heart rate is usually at its lowest. Then, ovulation happens. Suddenly, your progesterone spikes, your body temperature rises by about half a degree, and your heart rate jumps. It might go up by 2 to 10 beats per minute literally overnight.
I’ve talked to women who thought they were coming down with the flu because their heart rate spiked, only to realize they were just in their luteal phase. Dr. Stacy Sims, a renowned exercise physiologist, has spent years highlighting how "women are not small men." She points out that these hormonal shifts change how we handle heat, hydration, and recovery. If you don't account for your cycle, you’re missing the context of your own data.
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Stress, sleep, and the "invisible" triggers
Your heart is a snitch. It tells on you when you’re stressed, even if you’re "fine" mentally.
- Dehydration: If your blood volume drops because you haven't had enough water, your heart has to work harder to move what's left. Your RHR will climb.
- Alcohol: Even one glass of Pinot Noir can elevate your resting heart rate for up to 24 hours. It’s a toxin; your body stays in a "stressed" state trying to process it.
- Overtraining: If your RHR is consistently 5-10 beats higher than your normal baseline for three days straight, you aren't recovered. Your nervous system is stuck in "fight or flight" mode.
What do the numbers actually mean?
Let's look at the ranges. A resting heart rate in women that falls between 60 and 80 is considered very healthy by most clinical standards. If you’re consistently over 80, it might be worth looking at your caffeine intake or chronic stress levels.
If you’re seeing numbers consistently above 100, that’s tachycardia. It’s not a panic-and-run-to-the-ER situation usually, but it is a "make a doctor's appointment this week" situation. On the flip side, if you aren't an elite marathon runner and your heart rate is consistently in the 40s, and you feel dizzy or tired, that’s bradycardia.
The American Heart Association notes that while 60-100 is "normal," lower is generally better because it signifies a more efficient heart muscle. But "lower" has a floor.
Pregnancy and the massive shift
Pregnancy is basically a nine-month endurance event. Your blood volume increases by nearly 50%. Think about that. Your heart has to move 50% more fluid every single minute of every single day.
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Naturally, resting heart rate in women climbs significantly during pregnancy. By the third trimester, it’s common for a woman’s RHR to be 10 to 20 beats higher than her pre-pregnancy baseline. This isn't a sign of poor fitness; it's a sign of incredible biological adaptation. After delivery, it takes time—sometimes weeks or months—for that number to settle back down to its original "home."
The problem with wearable tech
We love our Oura rings and Apple Watches. But they have a flaw. They often measure "resting" heart rate differently. Some devices take a snapshot the moment you wake up. Others average your heart rate while you’re asleep. Some take a "sedentary" reading while you’re sitting at your desk answering emails.
Because of this, you might see different numbers on different devices.
The most accurate way to measure resting heart rate in women is the old-school way. Wake up. Don't get out of bed. Don't check your email (which spikes cortisol). Find your pulse on your wrist, count for 30 seconds, and multiply by two. Do this for three days and take the average. That is your true baseline.
Perimenopause: The wild card
As women enter perimenopause, estrogen starts to fluctuate wildly before eventually dropping. Estrogen has a protective effect on the heart and helps keep blood vessels flexible. When it starts to dip, many women experience heart palpitations or a sudden, unexplained increase in their resting heart rate.
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It can be terrifying. You’re sitting there, and suddenly your heart feels like a bird flapping against a window. Often, this is just a vasomotor symptom—the same thing that causes hot flashes. However, because heart disease risk increases after menopause, any significant, lasting change in your heart rhythm or resting rate during this stage of life should be discussed with a cardiologist, not just a gynecologist.
How to actually improve your numbers
If you’ve realized your resting heart rate is higher than you’d like, don't just start running five miles a day. That might actually make it worse if your body is already stressed.
- Focus on Zone 2 cardio. This is the "easy" stuff. Walking briskly or light cycling where you can still hold a conversation. It strengthens the heart's walls and increases stroke volume without crushing your recovery capacity.
- Magnesium and Potassium. Many women are deficient in magnesium, which is crucial for heart rhythm.
- Sleep hygiene. A poor night’s sleep can raise your RHR by 5-10 bpm the next day.
- Breathwork. It sounds "woo-woo," but five minutes of box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) can lower your heart rate almost instantly by stimulating the vagus nerve.
Real-world variations
It is important to remember that genetics play a massive role. You might have a friend who is less fit than you but has a resting heart rate of 55, while yours is 70. That doesn't mean she’s "healthier." Heart size, lung capacity, and even the density of your blood vessels are partly dictated by your DNA.
The goal isn't to have the lowest number in your friend group. The goal is to know your number so you can spot when something is wrong. A sudden jump in resting heart rate in women is often the very first sign of an oncoming illness—sometimes 48 hours before you even feel a scratchy throat.
Actionable Next Steps
If you want to take control of this metric, stop looking at the daily fluctuations and start looking at the trends.
- Track for one full cycle. If you still have a period, note your RHR alongside your cycle day. Use an app or a simple notebook. You'll likely see the "U-shape" pattern where it dips early and rises late.
- Audit your "recovery" habits. If your RHR is high, check your hydration and alcohol consumption first. These are the two biggest "lifestyle" culprits for an elevated heart rate.
- Incorporate "Vagus Nerve" work. If you're stressed, your heart rate won't drop. Try cold water immersion (splashing your face with ice water) or deep diaphragmatic breathing to force your nervous system into a relaxed state.
- Consult a professional if needed. If your RHR is consistently over 100, under 40 (without elite training), or if you feel palpitations, skip the Google search and get an EKG. It’s a simple, non-invasive test that provides a much clearer picture than any wrist-based sensor ever could.
Understanding your heart isn't about hitting a specific "perfect" number. It’s about learning the language of your body. Your heart rate is a whisper from your internal systems; if you listen closely enough, it tells you exactly what you need—whether that's a hard workout, a glass of water, or just a nap.