The trekking pole size calculator finds your ideal pole height for flat terrain, uphill, and downhill hiking based on your height. Properly sized poles reduce knee strain, improve balance, and increase energy efficiency on long hikes.
Find Your Pole Height
Quick Reference by Height
| Height | Flat | Uphill | Downhill |
|---|---|---|---|
| Under 5'2" / 157cm | 100-105cm | 95-100cm | 105-115cm |
| 5'2"–5'5" / 157–165cm | 105-110cm | 100-105cm | 110-120cm |
| 5'6"–5'9" / 165–175cm | 110-115cm | 105-110cm | 115-125cm |
| 5'10"–6'1" / 175–185cm | 115-120cm | 110-115cm | 120-130cm |
| Over 6'1" / 185cm+ | 120-130cm | 115-120cm | 125-135cm |
How to Size Trekking Poles
Trekking poles are sized for flat terrain first: stand upright, grip the pole with your arm at your side, and adjust until your elbow bends at exactly 90 degrees. This is approximately 0.66-0.68 times your height in centimeters for most people.
Uphill Adjustment
Shorten each pole 5-10 cm for sustained uphill climbing. As you lean forward on steep terrain, a shorter pole maintains the 90-degree elbow angle without requiring you to raise your arm. This reduces shoulder fatigue and keeps your power transfer efficient.
Downhill Adjustment
Lengthen each pole 5-10 cm for sustained descents. As you lean back on downhills, a longer pole reaches the ground ahead of you without overextending. The poles absorb impact that would otherwise go directly to your knees — reducing knee strain by up to 25% on steep descents, according to biomechanics research.
FAQ
Is this trekking pole size calculator free?
Yes, completely free with no signup required.
How do I set my trekking poles to the correct height?
Stand upright on flat ground, hold the grip, and adjust until your elbow is at 90 degrees and your forearm is parallel to the ground. This is your baseline flat-terrain height. Typically this is around 0.66-0.68 times your total height in centimeters.
Should I adjust poles for uphill and downhill hiking?
Yes. For sustained uphill climbs, shorten each pole 5-10 cm. This keeps your elbows at the efficient 90-degree angle as you lean forward into the climb. For steep descents, lengthen each pole 5-10 cm to provide a more forward reach and stability as you lean back.
What is the difference between fixed-length and adjustable trekking poles?
Adjustable poles let you change length for different terrain and pack down for travel and storage. Fixed-length carbon poles are typically stiffer and lighter but cannot adapt. For most hikers, adjustable poles provide better versatility. Fixed-length poles are preferred by ultralight hikers who use poles as tent supports.
Should I use wrist straps on trekking poles?
Wrist straps should be threaded from below (insert your hand up through the loop, then grip the pole with the strap resting across your palm). This transfers load through the strap so you don't have to grip the pole tightly, reducing hand fatigue. Release straps immediately if you fall to prevent wrist injury.