Starting a new exercise routine is an exciting step toward better health, but it’s important for beginners to approach fitness gradually and safely. One of the best ways to ensure that you’re exercising at the right intensity is by staying within your target heart rate (THR) zone. This range helps you work your heart enough to improve fitness, without overstraining it.
What Is Target Heart Rate?
Target heart rate is the ideal range of heartbeats per minute (bpm) you should aim for during exercise. It is based on a percentage of your maximum heart rate (MHR) — the highest number of beats per minute your heart can handle during intense activity.
A common formula to estimate your MHR is:
220 minus your age.
For example, if you are 40 years old:
220 – 40 = 180 bpm (maximum heart rate).
For beginners, the recommended target heart rate is 50% to 70% of your maximum heart rate, which is considered a moderate-intensity range.
Target Heart Rate by Age for Beginners
Here is a quick reference chart:
| Age | Estimated MHR | 50–70% Target Zone |
|---|---|---|
| 20 | 200 bpm | 100–140 bpm |
| 30 | 190 bpm | 95–133 bpm |
| 40 | 180 bpm | 90–126 bpm |
| 50 | 170 bpm | 85–119 bpm |
| 60 | 160 bpm | 80–112 bpm |
| 70 | 150 bpm | 75–105 bpm |
Working out within this zone allows beginners to build endurance, strengthen the heart, and improve overall fitness, without excessive fatigue or risk of injury.
How to Monitor Your Heart Rate
There are two simple methods to track your heart rate during exercise:
- Use a heart rate monitor or fitness tracker: These devices give real-time feedback, making it easier to stay in your target zone.
- Check manually: Place two fingers on your wrist or neck, count the beats for 15 seconds, and multiply by 4 to get your bpm.
Signs You’re in the Right Zone
When exercising at moderate intensity:
- You should be breathing more heavily, but still able to talk (called the “talk test”).
- You’ll feel warm and slightly sweaty, but not exhausted.
- You can maintain the activity for at least 20–30 minutes comfortably.
Exercise Examples for Beginners
Activities that help you stay in the beginner THR zone include:
- Brisk walking
- Easy cycling
- Light dancing
- Water aerobics
- Low-impact cardio classes
- Elliptical training at a slow pace
These exercises allow you to gradually increase your cardiovascular fitness without overwhelming your body.
Safety Tips
- Warm up and cool down with light activity and stretching.
- Stay hydrated before, during, and after your workout.
- Listen to your body. If you feel dizzy, lightheaded, or overly tired, take a break.
- Start slow and increase duration or intensity gradually.
- Consult your doctor before starting a new exercise program, especially if you have any health concerns or chronic conditions.
Final Thoughts
For beginners, staying in the 50–70% target heart rate zone ensures a safe, effective, and enjoyable workout. It builds cardiovascular strength over time and helps lay the foundation for long-term fitness success. By exercising within this range and progressing gradually, beginners can make steady improvements without risking burnout or injury.