How to Choose Trekking Pole Length for Your Height and Terrain

Quick answer

For most hikers, set your trekking pole length so your elbow bends at about 90 degrees when the tip touches the ground and you hold the grip naturally. A common starting point is roughly 110 cm for someone around 5'0" and 120 cm for someone around 5'10", then adjust up for descents and down for climbs. If your poles have a single flick-lock, like the Tri-Fold Alloy UL Trekking Poles, you can fine-tune length on the move.

Trekking pole length is one of those settings you notice only when it is wrong: your shoulders ache, your grip slips, or you stab the ground at an awkward angle. The right length depends less on a size chart and more on your height, your arm proportions, and the terrain under your feet.

This guide walks through a simple sizing process you can do at home or at the trailhead. You will also learn when to shorten or lengthen your poles on climbs and descents, and which adjustment style matches how you hike.

Start with the 90-degree elbow check

Stand on level ground with the pole tip touching the floor. Hold the grip as you would on the trail, then check your elbow. It should bend at roughly 90 degrees, with your forearm parallel to the ground. If your elbow is straighter than that, the pole is too long; if it is more bent, the pole is too short.

This check works because it puts your arm in a relaxed, mid-stroke position. It is more reliable than guessing from a height chart alone, since torso and arm length vary from person to person. Do the check with the shoes you plan to hike in, because thicker soles change your effective height.

• Checkpoint: your shoulders should feel relaxed, not shrugged up toward your ears.
• If you use a strap, adjust it so your hand rests on the grip without gripping hard.

Use a height-based starting point, then fine-tune

If you want a quick starting number, a common rule is to subtract about 55 cm from your height in centimeters. That gives you a baseline length for flat terrain. For example, someone 170 cm tall would start around 115 cm. Treat this as a starting point, not a final answer, because arm and leg proportions shift the ideal number by a few centimeters.

Once you have a baseline, test it on a short walk. Your poles should plant slightly behind your hip line as you stride, not out in front of you. If you feel like you are reaching forward, shorten them a notch. If your hands drift up toward your chest, lengthen them.

• Checkpoint: your pole tips should land near your heel, not far ahead of your toes.

Adjust for climbs and descents

Terrain changes the ideal length. On steep climbs, shorten your poles by about 5 to 10 cm so you can push down without shrugging. On steep descents, lengthen them by about 5 to 10 cm so you can plant them ahead of you for stability. This is where adjustable trekking poles earn their keep.

If you hike rolling terrain, you may not want to stop and adjust every few minutes. Many hikers set a compromise length for mixed terrain and only adjust for long, sustained climbs or descents. That is a reasonable tradeoff: slightly less efficient on each pitch, but fewer interruptions.

• Checkpoint: if your hands feel numb or your forearms burn, your length is likely off by a notch or two.

Match the adjustment style to how you hike

Trekking poles generally adjust in one of two ways: flick-lock or twist-lock. Flick-lock poles are faster to adjust on the move, which matters if you change length often. Twist-lock poles can be lighter and more compact, but they take longer to reset. Neither is universally better; it depends on whether you prioritize quick changes or a simpler mechanism.

Folding poles add another consideration. They break down small for travel or storage, but their usable length range may be narrower than a telescoping pole. If you fly to trailheads or pack a small bag, a folding design can be worth the tradeoff. If you hike varied terrain and adjust constantly, a telescoping flick-lock pole is usually easier to live with.

• Checkpoint: test the lock under load before you trust it on a steep section.

Account for baskets and tips

Baskets and tips change how a pole behaves, but not the grip-to-ground length you set. A larger basket, like the 4-inch snow baskets in the Snow Baskets - 4 Pack, keeps the pole from sinking too deep in soft snow. That can make the pole feel effectively shorter because less of the tip reaches firm ground, so you may want to lengthen slightly in deep snow.

On hardpack or rock, a carbide tip bites better than a rubber tip. If you swap tips, recheck your length because the tip height changes. Small differences matter over a long day.

• Checkpoint: carry spare baskets if you expect snow or mud; a missing basket changes how the pole plants.

Test your setup before you commit

Before a long hike, do a five-minute test on a slope or a set of stairs. Plant each pole and push off, paying attention to your wrist angle and shoulder height. If you feel pressure in your palms, your straps may be too tight or your poles too long. If you feel like you are reaching, they are too long as well.

Write down your preferred length for flat, up, and down so you can reset quickly after packing. A small piece of tape or a permanent marker on the lower section can serve as a visual reference, though you should still confirm the lock is tight before each use.

• Checkpoint: after adjusting, pull firmly on each section to confirm the lock holds.

Step-by-step: size your trekking poles

1. Set a baseline on flat ground: Stand with the pole tip on the floor and hold the grip naturally. Adjust until your elbow bends about 90 degrees and your forearm is roughly parallel to the ground. Checkpoint: your shoulders should be relaxed, not lifted.
2. Fine-tune with a short walk: Walk 50 to 100 feet on level ground. Your tips should land near your heel, not ahead of your toes. Shorten if you are reaching; lengthen if your hands drift up. Checkpoint: no wrist or shoulder strain after a few minutes.
3. Adjust for terrain: Shorten poles by 5 to 10 cm for sustained climbs and lengthen by 5 to 10 cm for sustained descents. For rolling terrain, pick a compromise length. Checkpoint: test the new length on a slope before committing to a long section.
4. Confirm your locks and tips: After adjusting, pull firmly on each section to make sure the lock holds. If you use baskets or swap tips, recheck your length because the tip height changes. Checkpoint: carry spare baskets if you expect snow or mud.

Products that help you dial in length

• Tri-Fold Alloy UL Trekking Poles: Folding design breaks down to 15 inches and adjusts via a single flick-lock; now features replaceable carbide tungsten tips. The flick-lock lets you change length quickly on climbs and descents, while the compact fold makes them easy to pack. Replaceable tips extend the pole's life.
• Snow Baskets - 4 Pack: 4-inch diameter snow baskets, newly redesigned with more durable plastics, for Tri-Fold trekking poles. Larger baskets improve support in deep snow, but they can make the pole feel shorter because the tip sits higher. You may need to lengthen your poles slightly when you switch to snow baskets.
• Adjustable Tarp Poles: Five sections of 7000-series aluminum alloy, height adjustable from 32 to 72 inches, uncorded for versatility. If you also pitch tarps or trekking pole tents, these poles give you a wide adjustment range and pack down small. They are not trekking poles, but they share the same sizing logic for shelter setup.

Getting your trekking pole length right takes a few minutes and pays off on every hike. Start with the elbow check, adjust for the terrain ahead, and recheck your locks before you rely on them. Your shoulders and knees will thank you.