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How to check your resting heart rate with a stopwatch

Count your pulse for 30 seconds and double it. Step-by-step method from NHLBI and the American Heart Association, with a quick conversion table.

Step by step

Sit quietly for a few minutes. The AHA suggests checking in the morning, before you get out of bed or have coffee.
Place the tips of your index and middle fingers on the inside of your wrist, on the thumb side. Press lightly until you feel the pulse.
Start the stopwatch and count beats for 30 seconds.
Multiply by 2 to get beats per minute (bpm). Counting for a full 60 seconds is the most accurate option.

Conversion table

Beats counted in 30 s	bpm (×2)	Beats in 15 s ×4
25	50	12 → 48
30	60	15 → 60
35	70	17 → 68
40	80	20 → 80
45	90	22 → 88
50	100	25 → 100

What is normal?

For most adults a resting heart rate of 60 to 100 bpm is normal (NHLBI, AHA). Very fit people can be lower; the AHA notes athletes as low as 40 bpm. Stress, medication, caffeine and illness all change the number.

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FAQ

Is 30 seconds × 2 accurate enough?

It is the method NHLBI and the AHA describe. A full 60-second count removes the rounding.

When should I talk to a doctor?

If your resting rate is often outside 60–100 bpm, or a fast or slow pulse comes with dizziness, fainting or chest pain. Call emergency services for chest pain.

Sources

Last checked: 29 October 2026.

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