Set your poles 5 cm too long on a climb and your shoulders complain by the first switchback. Get them right and every descent is kinder to your knees. Enter your height below for your flat, uphill and downhill length.
Trekking Pole Height Calculator
Find the right trekking pole length for flat, uphill and downhill terrain.
Your details
Supported heights 130–215 cm (52–84 in). Measure standing, in the shoes you will hike in. Youth poles are a separate category and are not sized below 130 cm.
Use the maximum extension marked on the pole (for example “Stop Max.”). Enter both values to see whether it covers your results.
Multiply your height in cm by 0.68 for your flat-ground trekking pole length. The calculator does this for you. It then adds your uphill and downhill settings and the nearest fixed pole size. Measure your height in your hiking shoes for the best result. Use the Metric/Imperial toggle to switch units. Open “Check a specific pole” to test whether a pole you are considering covers your full range.
How Long Should Trekking Poles Be?
Most trekking poles should be about 68% of your height on flat ground. Multiply your height in centimetres by 0.68. Then go 5 to 10 cm shorter for climbs and 5 to 10 cm longer for descents. That flat number is your baseline for every trail. The 0.68 formula is the common standard for pole sizing because it matches how most hikers hold their arms while walking. Here is a worked example. A hiker who is 175 cm tall gets 175 × 0.68 = 119.0 cm (46.9 in). The nearest fixed size is 120 cm.
Measure your height in the shoes you will hike in. Boots add height, and a few centimetres matter here. Think of flat length as home base. Uphill and downhill settings are small moves away from it. This guide covers trekking poles, not single hiking staffs.
Trekking Pole Size Chart by Height
Find your height in the tables below to read your flat, uphill and downhill pole length at once. Flat length is height times 0.68. Uphill is 5 to 10 cm shorter. Downhill is 5 to 10 cm longer. The last column shows the nearest fixed size.
Formula: height (cm) × 0.68 = flat trekking pole length (cm).
Trekking pole length for 5’0″–5’11”
| Height | cm | Flat (cm / in) | Uphill (cm) | Downhill (cm) | Nearest fixed size |
|---|---|---|---|---|---|
| 5’0″ | 152.4 | 103.6 / 40.8 | 93.6–98.6 | 108.6–113.6 | 105 |
| 5’1″ | 154.9 | 105.4 / 41.5 | 95.4–100.4 | 110.4–115.4 | 105 |
| 5’2″ | 157.5 | 107.1 / 42.2 | 97.1–102.1 | 112.1–117.1 | 105 |
| 5’3″ | 160.0 | 108.8 / 42.8 | 98.8–103.8 | 113.8–118.8 | 110 |
| 5’4″ | 162.6 | 110.5 / 43.5 | 100.5–105.5 | 115.5–120.5 | 110 |
| 5’5″ | 165.1 | 112.3 / 44.2 | 102.3–107.3 | 117.3–122.3 | 110 |
| 5’6″ | 167.6 | 114.0 / 44.9 | 104.0–109.0 | 119.0–124.0 | 115 |
| 5’7″ | 170.2 | 115.7 / 45.6 | 105.7–110.7 | 120.7–125.7 | 115 |
| 5’8″ | 172.7 | 117.4 / 46.2 | 107.4–112.4 | 122.4–127.4 | 115 |
| 5’9″ | 175.3 | 119.2 / 46.9 | 109.2–114.2 | 124.2–129.2 | 120 |
| 5’10” | 177.8 | 120.9 / 47.6 | 110.9–115.9 | 125.9–130.9 | 120 |
| 5’11” | 180.3 | 122.6 / 48.3 | 112.6–117.6 | 127.6–132.6 | 125 |
Table 1: Trekking pole length for 5’0″ to 5’11”. Updated October 2026.
Trekking pole length for 6’0″–6’6″
| Height | cm | Flat (cm / in) | Uphill (cm) | Downhill (cm) | Nearest fixed size |
|---|---|---|---|---|---|
| 6’0″ | 182.9 | 124.4 / 49.0 | 114.4–119.4 | 129.4–134.4 | 125 |
| 6’1″ | 185.4 | 126.1 / 49.6 | 116.1–121.1 | 131.1–136.1 | 125 |
| 6’2″ | 188.0 | 127.8 / 50.3 | 117.8–122.8 | 132.8–137.8 | 130 |
| 6’3″ | 190.5 | 129.5 / 51.0 | 119.5–124.5 | 134.5–139.5 | 130 |
| 6’4″ | 193.0 | 131.3 / 51.7 | 121.3–126.3 | 136.3–141.3 | 130 |
| 6’5″ | 195.6 | 133.0 / 52.4 | 123.0–128.0 | 138.0–143.0 | — |
| 6’6″ | 198.1 | 134.7 / 53.0 | 124.7–129.7 | 139.7–144.7 | — |
Table 2: Trekking pole length for 6’0″ to 6’6″. Updated October 2026. The “—” means no common fixed size, because fixed poles top out at 130 cm.
How to Measure Yourself for Trekking Poles or a Walking Stick
Stand on level ground in your hiking shoes, place the pole tip beside your foot, and bend your elbow to about 90 degrees. If your forearm sits roughly parallel to the ground, the length is a good starting point. Test it on the trail, then adjust. Treat the number as a starting point, not a verdict. Your stride, your terrain and your body all play a part. The 90-degree check confirms the calculator’s result in real life. It takes less than a minute, and it works for a walking stick too.
Make sure the height is correct
Watch your body for the signs.
- Too long: Your shoulders hike up on climbs and your wrists tire fast.
- Too short: You hunch forward and the poles feel awkward on flat ground.
Soft ground: flip the pole
On mud, sand or snow, the tip sinks and ruins your reading. Flip the pole over. Rest the handle on the ground and grip the shaft just above the basket. Then adjust until your elbow sits at 90 degrees.
Pro-Tip: The Basket Flip Do the elbow check on soft ground by flipping the pole. A tip that sinks gives a false reading, and you end up with poles that are too long.
Uphill, Downhill and Flat: How to Adjust
Shorten your poles 5 to 10 cm for climbs, lengthen them 5 to 10 cm for descents, and use your flat length on level ground. Use about 5 cm for moderate slopes and up to 10 cm for steep or long ones. Your flat number is always the baseline.
Climbing: shorten 5–10 cm
On a climb, the slope rises in front of you. A shorter pole lets you plant it without lifting your hand above your elbow. Your shoulders stay down and your arms push instead of reach.
Descending: lengthen 5–10 cm
On a descent, the ground drops away. A longer pole lets you plant ahead of your feet while you stay upright. You take load off your knees and keep your balance.
Traversing: side-hilling
When you cross a slope, shorten the uphill-side pole and lengthen the downhill-side pole. This keeps both hands at a comfortable height. A faster option is to keep both poles the same and grip the uphill pole lower, on its extended foam grip.
How much within 5–10 cm
Choose about 5 cm for moderate slopes. Go up to 10 cm for steep or long ones. If your shoulders rise or your wrists bend, you are off by a few centimetres.
Pro-Tip: The Grip-Swap Shortcut On short ups and downs, slide your hand to the lower foam grip instead of changing the lock. Save the adjusting for long climbs and descents.
Will Your Poles Reach? Tall Hikers and Pole Ranges
Most adjustable trekking poles top out around 55 inches, so tall hikers must check their downhill length before buying. Over about 6 ft, look for poles that extend to at least 51 inches. Always compare your downhill upper end with the pole’s maximum. The numbers show why. A 6’1″ hiker’s downhill upper end is 136.1 cm (53.6 in). That fits inside a 55 in pole, but with little room to spare. At 6’4″, the downhill upper end reaches 141.3 cm (55.6 in), which passes the 55 in mark. Some extended models reach 62 in, but they are rare.
This is where the “Check a specific pole” input earns its place. Enter the pole’s minimum and maximum. The tool shows whether the pole covers your uphill, flat and downhill lengths, and your full span. If it falls short, you will know before you pay. Never extend a pole past its maximum-extension marking. The sections can separate or fail under load.
Pro-Tip: Check the Downhill Number First A pole that fits your flat length can still run out of extension on descents. Test your downhill upper end against the pole’s maximum before you buy.
Fixed vs Adjustable Poles: Which Size to Buy
Pick the fixed size nearest your flat length, or choose adjustable poles if you hike varied terrain. Fixed poles come in 5 cm steps, roughly 100 to 130 cm, and cannot change. Adjustable poles shift 5 to 10 cm for climbs and descents. The nearest-size rule is simple. Take your flat length and pick the closest fixed size. At 5’6″, your flat length is 114.0 cm, so the 115 cm pole fits. When your number falls near the midpoint between two sizes, the calculator shows both. That way you can choose based on your trails.
Can poles be adjusted from the stated height?
Adjustable poles can be changed 5 to 10 cm for terrain. Fixed poles cannot be changed at all. Lever locks clamp shut with a flip, while twist locks tighten by turning the shaft. Both work. Pick the one you find easier to use with gloves on.
Pro-Tip: Between Two Sizes If you land between sizes, let your terrain choose. Mostly steep climbs: take the shorter size. Mostly long descents: take the longer one. It is a rule of thumb that follows from the 5 to 10 cm terrain adjustment.
Special Cases
Adjust your pole length for who you are buying for, how heavy your pack is and how tall the hiker is. Start with the 0.68 formula, then change one factor at a time. These cases cover the most common exceptions hikers run into.
What if I’m buying for someone else?
Ask for their height in the shoes they will hike in, then use the tables above. Lean toward adjustable poles, since you cannot check the fit yourself. That is editorial advice, and it saves you a return.
Heavy pack
A heavier load can call for a slightly longer setting. Recheck your length if your load changes by more than 10 lbs. Not sure what you are carrying? Weigh it with our Backpack Weight Calculator.
Kids and short hikers
If you are under 130 cm tall, use youth poles (80 to 110 cm) instead of adult sizes.
Other activities
Nordic walking and trail-running poles use different sizing, so this guide does not cover them. Trekking poles are not medical walking aids and must not be used for skiing.
Before You Hit the Trail
Three steps get you trail-ready. Run through them once before every new route, and your poles will work with you instead of against you.
- Calculate your flat, uphill and downhill lengths.
- Do the 90-degree check in your hiking shoes.
- Set the lock for the terrain ahead.
Trekking Pole Height FAQs
How tall should trekking poles be?
Multiply your height in cm by 0.68 for flat ground. A 175 cm hiker needs about 119 cm.
Should trekking poles be shorter going uphill?
Yes. Shorten them 5 to 10 cm on climbs so your shoulders stay down and your grip stays comfortable.
What size trekking poles for a 6 ft person?
A 6 ft person (182.9 cm) needs about 124.4 cm on flat ground, or a 125 cm fixed pole.
Why does a chart say 130 cm when the calculator says 124 cm?
Charts may list a downhill length or fixed size, not flat length. At 6’0″, downhill runs 129.4 to 134.4 cm, so 130 fits.
Can I adjust poles away from the stated height?
Adjustable poles can change 5 to 10 cm for terrain. Fixed poles cannot, so pick the nearest size.
Planning your next route? Try the related calculator: Hiking Time & Pace ETA Calculator.
Ethan Marlowe is an experienced hiker and outdoor gear specialist based in Colorado. With over 7 years of hands-on experience trekking through the Rockies, Pacific Northwest, and East Coast trails, he delivers practical advice, expert gear reviews, and survival insights. His goal is to help hikers of all levels make smarter decisions on and off the trail.
