Walking pole length guide: what size do I need?
Walking poles only work properly when they fit you. Get the length right and they take load off your knees, steady you on rough ground and add power to every stride up a Lakeland climb. Get it wrong and they hunch your shoulders, jar your wrists and tire your arms before you reach the summit. Here is a simple, height-based method, a quick-reference chart, and how to adjust for the terrain under your feet.
How long should walking poles be? Set the length so that when you hold the grip with the tip on the ground beside your foot, your elbow bends at a right angle and your forearm is horizontal. As a starting point, multiply your height in centimetres by 0.68: a 175 cm walker needs poles around 120 cm.
The quick method
Stand tall on flat ground and hold the pole with the tip by your foot. Your upper arm should hang naturally and your forearm should sit level, so your elbow makes a right angle. If your hand is too high, shorten the pole; too low, lengthen it. For a starting figure before you fine-tune, multiply your height in centimetres by 0.68. The video below walks through it.
Walking pole length by height
Use this chart as a starting point, then fine-tune with the elbow test above. Adjustable poles let you set the exact figure; fixed-length poles should be bought to match.
| Your height | Recommended pole length (approx) |
|---|---|
| Under 150 cm | 100 cm |
| 150 to 160 cm | 100 to 110 cm |
| 160 to 170 cm | 110 to 115 cm |
| 170 to 180 cm | 115 to 125 cm |
| 180 to 190 cm | 125 to 130 cm |
| Over 190 cm | 130 to 135 cm |
Adjusting for the terrain
The perfect length changes with the ground. On the flat, aim for that right-angle elbow. On a sustained climb, shorten each pole by 5 to 10 cm so you can push down into the slope. On a long descent, lengthen them by 5 to 10 cm so you can plant ahead and below without stooping. On steep, mixed British hillsides you will often adjust several times in a day, which is exactly what an adjustable pole is for.
Should I change pole length for uphill and downhill? Yes. Shorten poles by 5 to 10 cm for sustained climbs so you can drive down into the slope, and lengthen them by 5 to 10 cm for descents so you can plant ahead without stooping. On flat ground, set them so your elbow bends at a right angle.
Fixed, adjustable or folding: which suits you?
Fixed-length poles are the lightest and stiffest, but you must buy the exact length, so they suit runners and minimalists who know their number. Adjustable telescopic poles use the Speed Lock clamp to set any length across a wide range, which is ideal for varied terrain and for sharing between walkers. Vario folding poles combine a small pack size with around 20 cm of adjustment, a good all-round choice if you travel or scramble.
A pole that lasts longer than the length you set
Once you have your length, keep the pole working for years. LEKI builds its poles around replaceable sections, a system it pioneered with the first adjustable trekking pole back in 1974, and stocks spare parts for roughly ten years after a model launches. British mud, bog and grit are the main enemies, so rinse the sections with clean water after wet walks and dry them fully before storage, and avoid oiling the locking mechanisms.
Frequently asked questions
How do I know if my walking poles are the right length?+
Hold the grip with the tip on the ground beside your foot. If your elbow bends at a right angle and your forearm is level, the length is right. If your hand sits high or low, adjust until it does.
What length walking pole for my height?+
As a starting point, multiply your height in centimetres by 0.68. A 160 cm walker is around 110 cm, a 175 cm walker around 120 cm, and a 185 cm walker around 125 to 130 cm. Fine-tune with the elbow test.
Should walking poles be different lengths for uphill and downhill?+
Yes. Shorten them by 5 to 10 cm for climbs and lengthen them by 5 to 10 cm for descents. Adjustable poles make this quick; fixed poles are set at one length, so pick a compromise if your ground varies a lot.
Can one pair of poles fit the whole family?+
Adjustable telescopic poles cover a wide range of heights, so they share well. Fixed-length poles do not, so buy those to fit one person.
The bottom line
Set your poles so your elbow makes a right angle on the flat, use the height chart as your starting figure, and adjust shorter for climbs and longer for descents. Do that and your poles will save your knees and add power all day. If you would rather have it worked out for you, the LEKI Pole Finder recommends a length and model in a couple of clicks.
A few LEKI poles that make setting your length easy: the adjustable Makalu FX Carbon and Khumbu for hillwalking, and the Cross Trail FX Superlite for fast, light days.
