Choosing the Right Size Hiking Pole

Last Updated on July 27, 2026 by Daniel Globe

Choosing the right hiking pole size is mostly about getting your arms into a comfortable, neutral position. For normal hiking on level ground, the best starting point is a pole length that creates roughly a 90-degree bend at your elbow when you hold the grip normally and place the pole tip beside your foot. From there, small adjustments can make steep climbs, descents, and sidehill trails more comfortable.

Why Hiking Pole Size Matters

Hiking poles, also called trekking poles, add extra points of contact with the ground. On rocky trails, steep slopes, mud, snow, stream crossings, and other uneven terrain, that extra contact can improve balance and make foot placement feel more controlled.

Poles can also redistribute some of the work from the legs to the arms and upper body. Their effect is especially useful on descents. A small laboratory study published in the Journal of Sports Sciences found reductions of roughly 12–25% in several measured knee and ground-reaction forces when participants walked downhill with hiking poles. Another study found reduced lower-extremity joint loading during downhill hiking even when participants carried backpacks.

Trekking poles can reduce some lower-limb loads during downhill hiking, but they should not be treated as a guarantee against knee pain or injury.

That does not mean poles automatically make every hike use less energy. Research has found that pole use can increase oxygen consumption and heart rate in some conditions because your upper body is doing additional work. A better way to think about poles is that they can redistribute effort, improve stability, and make difficult terrain feel more controlled rather than universally making hiking easier.

What Size Hiking Pole Do I Need?

For normal hiking, stand upright in the footwear you expect to use on the trail. Hold the trekking-pole grip normally and place the tip on the ground close to your foot. Your forearm should be roughly parallel with the ground, giving you about a 90-degree bend at the elbow.

This 90-degree rule is recommended by both REI’s trekking-pole fitting guidance and LEKI’s pole-length guidance.

Trekking Pole Size Chart

For fixed-length poles, the following ranges are useful starting points. Always check the size chart for the exact model you plan to buy because grip design, usable shaft length, and available sizes can vary.

Factors to Consider When Choosing the Right Size Hiking Pole

Your height is the first factor, but it is not the only one. Arm length, torso proportions, footwear, posture, trail grade, grip design, and personal technique can all affect what feels natural.

Adjustable poles are especially useful because one neutral setting can cover ordinary hiking while still giving you room to shorten or lengthen the shaft for sustained slopes. This flexibility is often more useful than trying to choose one unusually short or long setting for every situation.

Adjusting Pole Length for Different Terrain

Start with your normal 90-degree setting on level ground. Then make small changes when the terrain calls for them:

• Level or gently rolling terrain: Keep the normal setting that gives you roughly a 90-degree elbow bend.
• Long uphill sections: Shorten each pole by about 5–10 cm (2–4 inches). This can make pole plants easier without forcing your shoulders upward.
• Long downhill sections: Lengthen each pole by about 5–10 cm (2–4 inches). This can help you stay more upright and reach lower terrain without excessive bending.
• Sidehill traverses: Shorten the uphill pole and lengthen the downhill pole as needed to keep your upper body balanced.

These adjustment ranges follow current REI trekking-pole technique guidance. They are starting points rather than strict measurements. A very steep slope may call for a larger change, while a short incline may not require any adjustment at all.

Measuring and Adjusting Hiking Pole Length

Use this simple fitting process before your hike:

1. Put on the shoes or boots you normally wear while hiking.
2. Stand upright on level ground.
3. Hold the trekking pole by its normal grip. Do not invert the pole.
4. Place the pole tip on the ground beside your foot.
5. Relax your shoulders and keep your upper arm close to your side.
6. Adjust the shaft until your elbow is bent to roughly 90 degrees.
7. Lock each adjustable section securely.
8. Repeat for the other pole and walk several steps to make sure your shoulders and wrists feel natural.

Lever locks, twist locks, push-button systems, and folding mechanisms work differently, so follow the instructions for your particular model. Whatever system you use, the pole should not shorten unexpectedly when you put normal hiking pressure on it.

Fixed, Adjustable, or Folding Poles?

Adjustable Telescoping Poles

Telescoping poles are the easiest choice when you expect frequent changes in grade. They let you establish a neutral length and then shorten or lengthen the poles as the trail changes.

Fixed-Length Poles

Fixed poles eliminate adjustment hardware and can be simple and light. Their downside is that you cannot change shaft length for a long climb or descent. Sizing is therefore more important, and the manufacturer’s chart should guide your choice.

Folding Poles

Folding or Z-style poles break into short sections for storage. They are popular with trail runners and hikers who want compact poles, although some models offer only a limited adjustment range. Check the usable-length range rather than assuming every folding pole can be fine-tuned to your height.

Do You Need One Hiking Pole or Two?

A pair of trekking poles gives you two additional contact points and is the usual setup for backpacking, sustained climbs, descents, and uneven trails. A single hiking staff can still provide useful balance, particularly on easier terrain, but it does not distribute support symmetrically in the same way as a pair.

If you regularly carry a backpack or hike steep trails, two poles are usually the more versatile option. If you mainly walk mild terrain and prefer to keep one hand free, a single staff may be enough.

Choosing the Right Grip and Strap for Comfort

Grip shape matters as much as material. Your hand should be able to wrap around the grip without excessive squeezing. If your fingers, palm, or thumb become sore during a short test walk, try another grip shape before assuming you will adapt to it on a long hike.

How to Use the Wrist Straps

Trekking poles normally use wrist straps rather than shoulder straps. A properly adjusted wrist strap supports the heel of the hand and allows you to hold the grip more lightly.

A common method is to bring your hand up through the bottom of the loop, then lower your hand over the strap and onto the grip. Adjust the strap so it supports your hand without restricting circulation. Some poles use left- and right-specific straps, so check the labels before adjusting them.

Considering the Material and Weight of Hiking Poles

Most trekking-pole shafts are made from aluminum, carbon composite, or a combination of materials. Neither choice is automatically best.

Aluminum poles are durable and generally less expensive. Under severe loading, aluminum is more likely to bend rather than fail as abruptly as a brittle composite shaft can. The tradeoff is usually greater weight.

Carbon or composite poles can be noticeably lighter and can reduce vibration. That lower swing weight is attractive to long-distance hikers and trail runners. However, composite shafts tend to cost more and can be less forgiving of sharp impacts or crushing forces.

Do not confuse a carbon shaft’s vibration-damping characteristics with a true mechanical shock-absorption system. Some poles include springs or other dedicated shock mechanisms, while many carbon poles do not.

For casual hiking on maintained trails, a well-made aluminum pole can offer an excellent balance of price and durability. A lightweight composite model can make sense when minimizing carried and swing weight is a priority.

Locking Mechanisms and Adjustability

Adjustable poles commonly use external lever locks or twist-style expansion locks. Folding poles may also use push-button or tension-cord systems.

The best lock is one you can operate confidently and inspect easily. Lever locks are convenient when wearing gloves because the clamp is visible and quick to adjust. Twist locks can also work well when maintained and tightened correctly.

No lock should be assumed maintenance-free. Dirt, wear, incorrect tension, or an improperly assembled section can allow a pole to slip. Test both poles before leaving the trailhead.

Testing the Hiking Poles for Comfort and Stability

Before committing to a pair of poles, walk with them if possible. Start on level ground, then try a small incline and descent. Pay attention to your shoulders, elbows, wrists, hands, and posture rather than focusing only on the pole’s stated length.

At the neutral setting, your shoulders should stay relaxed. You should not need to lift them toward your ears or reach far downward to plant each pole. The pole should feel like an extension of your normal arm swing rather than something that forces you into a new walking posture.

Also test the locks. Place the tips on a secure surface and apply firm, controlled downward pressure. The shafts should remain at the selected length. Do not deliberately overload or bend the poles beyond their intended use.

Practice a Natural Walking Rhythm

For ordinary hiking, many people naturally plant the left pole with the right foot and the right pole with the left foot. This opposing pattern supports a normal walking rhythm. Avoid aggressively stabbing the ground or leaning your full body weight onto every pole plant.

Tips, Baskets, and Trail Conditions

Carbide or steel tips provide traction on many dirt, rock, and icy surfaces. Rubber walking tips can be useful on pavement or other hard surfaces and can also reduce scratching and noise.

Baskets help prevent poles from sinking too deeply into snow, mud, and other soft surfaces. Larger snow baskets spread the load across a wider area, while smaller trekking baskets are less bulky on ordinary trails.

Check that removable tips and baskets are secure before hiking. A missing basket will not usually make a pole unusable on firm ground, but it can make the pole much less effective in deep snow or mud.

When Hiking Poles Should Be Put Away

Poles are useful on many trails, but there are situations where having your hands free is safer. On steep scrambling terrain where you need to grab rock or maintain several points of body contact, stow the poles securely on your pack instead of trying to hold them while climbing.

The National Park Service’s scrambling guidance for Joshua Tree, for example, notes that poles may be useful on some easier terrain but are not recommended for third-class scrambling where free hands can be important for balance and rock contact.

Tips for Maintaining and Caring for Hiking Poles

Regular maintenance helps prevent a small problem with a lock, shaft, strap, or tip from turning into a failure on the trail.

After hiking, remove dirt from the outside of the poles and allow wet components to dry completely. Care requirements vary by manufacturer. For example, LEKI recommends separating wet telescoping sections so they can dry internally and advises against using lubricants, oils, or grease on its telescoping poles.

Check wrist straps for fraying and let them dry before storage. Inspect tips and baskets for excessive wear or cracks. If a lever lock starts slipping, consult the pole manufacturer’s instructions for the correct tension adjustment rather than simply forcing the lever closed.

Store poles in a dry location. Avoid prolonged exposure to high heat or direct sunlight where practical, particularly when the poles include foam, rubber, adhesives, or plastic components.

Making the Final Decision: Choosing the Right Size Hiking Pole for Your Needs

The best hiking pole size is the one that gives you a relaxed 90-degree elbow position on normal terrain while leaving enough adjustment range for the trails you hike most often.

If you buy fixed-length poles, use your height to narrow the choices and then check the manufacturer’s size recommendation. If you buy adjustable poles, confirm that your neutral length sits comfortably inside the model’s usable range rather than at the absolute end of its adjustment.

Terrain also matters. Hikers who regularly tackle long climbs and descents benefit from easy adjustment. Backpackers may value dependable locks and durability. Trail runners may place more importance on weight and compact folding size.

Finally, trust the fit test. If your shoulders rise, wrists feel strained, or the poles disrupt your natural stride, change the length or try another model. Correct sizing should make the poles easier to use, not force your body to compensate for them.

When determining what size hiking pole you need, your height, terrain, and comfort all matter. For readers planning other kinds of travel as well, the site also has a separate guide to the best travel humidor. That resource covers cigar storage while traveling and is unrelated to trekking-pole sizing.

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Frequently Asked Questions

What factors should I consider when choosing the size of a hiking pole?

Start with your height and a roughly 90-degree elbow bend, then consider arm proportions, terrain, footwear, the pole’s usable adjustment range, and your comfort. Adjustable poles are useful when you regularly switch between flat ground, long climbs, descents, and traverses.

How do I determine the correct hiking pole size for my height?

Stand upright in your hiking footwear, hold the grip normally, and place the tip beside your foot. Adjust the pole until your elbow bends to about 90 degrees. A height chart can help you choose a fixed-length pole, but the actual elbow-angle fit and the manufacturer’s sizing recommendation should take priority.

What are the benefits of using a properly sized hiking pole?

Correct sizing helps you keep your shoulders and wrists in a natural position while using the poles for balance and support. Poles can also reduce some lower-extremity loading during downhill hiking, although the effect varies with terrain, technique, and the individual hiker.

Can I adjust the size of a hiking pole?

Many trekking poles are adjustable. For sustained climbs, shortening them about 5–10 cm is a useful starting point. For sustained descents, lengthening them about 5–10 cm can improve reach and posture. Folding and fixed-length poles may offer less adjustment, so check the model’s usable range.

Are there different hiking pole sizes for different types of hiking?

Yes. Fixed-length models come in several sizes, while adjustable models cover a range of lengths. Your normal hiking setting should give you about a 90-degree elbow bend. Rather than buying permanently short poles for uphill hiking or permanently long poles for downhill hiking, adjustable poles let you change the length as the terrain changes.

How much should I shorten trekking poles for uphill hiking?

For a sustained climb, start by shortening each pole about 5–10 cm, or roughly 2–4 inches. Steeper terrain may call for a little more adjustment. Your shoulders should stay relaxed rather than being pushed upward by the grips.

How long should trekking poles be for downhill hiking?

For a sustained descent, start by lengthening the poles about 5–10 cm from your normal level-ground setting. This can improve reach and help you stay more upright. Return to your normal setting when the trail levels out.

Sources

1. REI Co-op — How to Choose Trekking Poles and Hiking Staffs — sizing chart, 90-degree fitting rule, pole types, materials, grips, locks, tips, and baskets.
2. REI Co-op — How to Use Trekking Poles and Hiking Staffs — uphill, downhill, traverse, wrist-strap, and walking-technique guidance.
3. LEKI — Pole Length Advisor — manufacturer guidance on selecting trekking-pole length.
4. LEKI — Pole Care and Maintenance — drying, cleaning, inspection, and lubrication guidance.
5. PubMed — Knee Joint Forces During Downhill Walking With Hiking Poles — biomechanical evidence on knee and ground-reaction loads during descent.
6. PubMed — Effects of Hiking Downhill Using Trekking Poles While Carrying External Loads — lower-extremity loading during downhill hiking with backpack loads.