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Lower Your Resting Heart Rate (The Simple Science Most People Miss) | Dr. Andy Galpin 5 Minute Phys

https://www.youtube.com/watch?v=fFR6Kx4Aj58

TLDR Resting heart rate can reflect cardiovascular fitness and overall health, and endurance exercise—along with strength training—can lower it by improving how much blood the heart pumps per beat. Stress, poor sleep, illness, breathing, and genetics also affect it, so a higher rate isn’t always a cause for concern.

Key Insights

Use resting heart rate as one health and fitness signal

Resting heart rate can offer clues about cardiovascular fitness and overall health, but it is not a diagnosis on its own. Many adults have a resting heart rate of 60–80 beats per minute, while well-trained endurance athletes may be in the 30s or 40s. A lower rate can reflect a heart that pumps more blood with each beat, but individual baselines vary.

Build endurance fitness with varied training

Regular exercise can increase stroke volume, allowing the heart to pump more blood per beat and potentially beat more slowly at rest. Both vigorous endurance sessions and longer, steady-state workouts can support cardiovascular fitness. Resistance training can add further heart-health benefits, so combining these approaches can provide broader gains.

Check lifestyle factors when your resting rate rises

A higher-than-usual resting heart rate may reflect stress, poor sleep, illness, or overtraining rather than a change in fitness. Consider whether sleep quality, recovery, or breathing issues could be contributing. Track your own patterns over time instead of relying only on comparisons with other people.

Avoid worrying about a number in isolation

Genetics and other individual factors can influence resting heart rate, so a rate above your preferred target is not necessarily a problem. Focus first on consistent exercise, adequate sleep, stress management, and recovery. If a change is persistent or comes with concerning symptoms, discuss it with a healthcare professional.

Questions & Answers

What does resting heart rate indicate?

Resting heart rate can reflect cardiovascular fitness and overall health, as well as factors such as overtraining, illness, stress, or poor sleep.

What is a typical resting heart rate, and how does it compare with that of endurance athletes?

Most adults have a resting heart rate of 60–80 beats per minute. Well-trained endurance athletes may have rates in the 30s or 40s.

Why can exercise lower resting heart rate?

Exercise can increase stroke volume—the amount of blood pumped per heartbeat. Since the body’s resting demand for blood is relatively steady, a higher stroke volume allows the heart to beat more slowly.

What types of exercise can help lower resting heart rate?

Endurance exercise, including both high-intensity and longer steady-state training, is especially effective. Resistance training can offer additional heart benefits, and combining these types of exercise may provide broader gains.

What should you consider if your resting heart rate remains higher than desired?

Consider stress, poor sleep or sleep disorders, breathing mechanics, and genetics. A higher resting heart rate is not necessarily a problem, especially if you are already following healthy lifestyle and training practices.

Summary of Timestamps

Dr. Andy Galpin explains that resting heart rate is a useful indicator of cardiovascular fitness and overall health. It can also reflect factors such as overtraining, illness, stress, or poor sleep.

Most adults have a resting heart rate of about 60–80 beats per minute. Well-trained endurance athletes may have rates in the 30s or 40s, though a lower number is not the only measure of health.

Resting heart rate is linked to cardiac output: the amount of blood the heart pumps per minute, determined by heart rate multiplied by stroke volume. Since the body’s resting need for blood is fairly steady, pumping more blood with each beat can allow the heart to beat more slowly.

Exercise can increase stroke volume and help lower resting heart rate. Galpin highlights endurance training—both higher-intensity sessions and longer, steady-state exercise—as especially effective, while resistance training can provide additional heart benefits.

Combining high-intensity endurance work, steady-state training, and resistance training may offer broader benefits. Together, these approaches support cardiovascular fitness and overall health.

If your resting heart rate remains higher than you expect, consider other influences, including stress, poor sleep or sleep disorders, breathing mechanics, and genetics. A higher rate is not automatically a problem, especially if the main elements of your health and lifestyle are in place.

Galpin encourages viewers to pursue health and performance goals without worrying unnecessarily about a single number. He closes by inviting viewers to share their progress and learn more through the free Catalyst newsletter, linked in the video description and pinned comment.