One of the most common signs of a well-trained athlete is a lower resting heart rate. It is not unusual for someone who is aerobically trained to have a resting heart rate in the 40s or 50s, while the average person typically sits somewhere between 60 and 80 beats per minute. But what is actually happening in the body that causes this difference?
The heart, like any other muscle, adapts to the stress placed on it. With consistent training, stroke volume or the amount of blood the heart pumps out with each beat increases. Because each beat moves more blood, cardiac output can be maintained or even improved with fewer beats per minute. That is why someone who trains regularly tends to have a lower resting heart rate.
But the adaptations do not stop at the heart. Blood vessels also adapt with training. Through a mix of aerobic and strength work, the vascular system becomes more efficient. According to Poiseuille’s Law, small increases in the diameter of blood vessels lead to large increases in blood flow. That means we are not just training muscles. We are also training the system that delivers oxygen and nutrients to those muscles. This is one reason why properly programmed strength training also improves cardiovascular efficiency. Lifting weights creates vascular adaptations, especially when combined with higher rep sets or short rest intervals, which drive blood flow and improve circulation.
At AIM Athletic, whether you are training in a small group, one on one with a coach, or participating in active rehabilitation, these principles guide our programming. In small group training, we layer resistance training with conditioning to challenge the heart, lungs, and blood vessels in a sustainable way. In personal training, we tailor those strategies further based on your goals, whether you are working toward performance, recovery, or long-term health. And in active rehab, we use these same concepts to restore capacity and resilience after injury.
These adaptations are not just for elite athletes. Everyone benefits from improved stroke volume, cardiac output, and vascular health. A lower resting heart rate is just one of many signs that you are building a stronger, more efficient system, one that supports everything from daily tasks to sport performance.
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