Added stability and upper body engagement — walking poles can propel your walking workout to the next level. (Leki)
Whether you're not so steady on your feet right now or looking to amp up your walking routine, walking poles just might be the secret weapon you've been waiting for. While walking and hiking are highly accessible exercises, adding poles can make challenging terrain feel more manageable and transform a simple stroll into a full-body workout. Finding the best walking poles for your needs can be game-changing — they engage your core, arms, shoulders and back with each step.
Even better? Research shows that using walking poles, also called trekking or Nordic poles, lets you work harder and burn more calories without feeling more tired. As physical therapist Amanda Derstine explains: "They redistribute your body weight, offloading your hips, knees and ankles," while reducing pressure on your lower back, quads and glutes. One small study found that using poles reduced the impact force on participants' feet by up to 5%, and the athletes provided with poles powered up hills 2.5% faster than those without.
The benefits may extend beyond performance gains. A small study of women over 60 years found that pole users enjoyed improvements in posture, flexibility, endurance and balance when using these walking accessories, making them a possible safety tool for individuals in older populations. Walking poles create a wider base of support, which is especially valuable for balance on uneven surfaces, Derstine explains. This is ideal not only for older adults, but for pregnant individuals and those recovering from injuries. "Walking poles can be extremely helpful for anyone dealing with a joint injury such as knee meniscus tears, hip labral tears or osteoarthritis in the knees, hips or ankles as well,” says Derstine.
Katya Campbell, fitness director at Mountain Trek Health Reset Retreat, cites another surprising benefit: Using walking poles can boost grip strength, which "may be a better indicator of life expectancy than blood pressure."
Beyond the research, as a personal trainer who regularly goes on long walks and hikes, I've personally felt the difference since adding poles to my routine. This is especially true for tough hikes that typically leave my hips and glutes sore the next day. Walking poles help improve my posture and reduce strain on my joints, making the distance feel less taxing. And while serious hikers like myself swear by them, you don't need to be scaling mountains to benefit from using poles. Whether you're heading out on trails or walking for exercise, poles can help you move better, feel stronger and go farther with more confidence.
To help you choose the best walking poles for your needs, I consulted three fitness experts — a physical therapist, a trainer and a movement specialist — and put six top-rated models through real-world testing. Here are the top picks:
Weight (per pole): 8.8 oz/250 g | Materials: Aluminum, foam, plastic, carbide | Extended length: 100 to 135 cm | Collapsed length: 67 cm | Additional features: Easy height adjustment system, breathable lightweight wrist straps, ergonomic grip, trekking basket
The Leki Makalu Lite earns our pick as best overall walking poles thanks to their balance of comfort, durability and adaptability across a wide range of hikes.
The lightweight aluminum frame and flexible tip are key factors contributing to these poles feeling solid and steady on uneven ground. The super-durable carbide tips offers excellent traction, even on slick rock and exposed roots. I leaned into them hard on steep descents, and they never once slipped.
Unlike twist-to-adjust poles, the Makalu Lite's external clamping mechanism makes dialing in your preferred length quick and easy, allowing for height adjustments up to 135 cm. Once set, the poles stay put, even with repeated pressure. Initially, the lower segment is a bit stiff to adjust, but once you break it in, it functions smoothly.
Another A+ feature: The grip is breathable and ergonomic, and the single-piece wrist straps are soft, secure and adjustable. No irritating seams! "The grip is great — grippy enough so that my hands don’t slide when sweaty, but not so much so that it’s irritating," wrote one 5-star Amazon reviewer.
Overall, I felt steady, stable and my joints thanked me post-hike. And research supports what I felt: Trekking poles like these can reduce joint loading and improve stability, particularly during downhill sections. Because the poles redistribute weight through my arms, they also help ease stress on my knees, hips and ankles, which is especially valuable for long or technical hikes.
For a dependable, do-it-all pole that balances support and comfort, the Makalu Lite is a standout. It's the pair I can see withstanding my frequent coastal hikes for years to come.
Weight (per pole): 248 to 260 g, depending on size | Materials: 30% recycled aluminum, cork, algae-infused foam, carbide, kevlar | Extended length: 110 to 25 cm (S/M) or 125 to140 cm (M/L) | Collapsed length: 37 to 43 cm, depending on size | Additional features: Three-piece folding design, interchangeable tips, trekking and snow baskets, hex tool bit built into shaft
For hikers tackling long treks or variable terrain, the Black Diamond Pursuit FLZ offers a smart mix of durability, portability and an environmentally-mindful design.
The pole locking system makes length adjustments swift and reliable. And it quickly folds to under 45 cm so you can easily stash it in your pack when you need your hands free for scrambling, snacking or handling kids and pets. Plus, the Kevlar-reinforced construction adds strength without overloading your pack.
What truly stands out, though, are the materials: 30% recycled aluminum shafts and algae-infused foam grips help reduce environmental impact and provide a natural feel in hand.
"These are the best hand grips out there," wrote one happy trekker. "The cork is so much better than the foam." There are even two grip sizes to choose from for more customized comfort.
The Pursuit FLZ poles come trail-ready with interchangeable carbide and nylon tips for different surfaces, though swapping tips proves finicky, especially with cold or gloved hands.
While these poles aren’t the lightest in the group, they more than make up for it with foldability, comfort and reliable performance on rugged terrain.
Weight (per pole): 1.1 to 1.3 lbs., depending on length | Materials: PVC, rubber | Extended length: N/A | Collapsed length: N/A | Additional features: Rounded rubber feet, middle grips for exercise, option to add on weights and lights, free Jetti Fit app
If your goal is to burn more calories, build muscle and turn your walk into a true full-body workout, the Jetti Fitness Jetti Poles are an excellent pick. Unlike most traditional trekking poles, these are non-adjustable and designed for fitness first. They feature a noticeably heavier PVC build and a wider contact point that boosts both muscle engagement and ground stability.
I, for one, felt the extra work in my shoulders, arms and upper back right away. The heftier weight means more resistance, making each step feel more intentional — and for walkers looking to increase intensity without speed, that's a big win.
Plus, these poles are great for stability. One 5-star Amazon reviewer raved: "Wow, I can stand up straight, take a longer stride, better balance and my shoulders are more relaxed when I walked using these sticks. I am very happy with these."
The Jetti Poles excel on flat terrain like sidewalks and tracks, where their wide rubber tips provide exceptional stability. Personal trainer Cara D'Orazio explains why this matters: "By redistributing your weight and reducing impact, poles can take some of the strain off your joints." This benefit becomes immediately apparent with these poles' firm, grounded feel, making them especially suitable for urban walking and fitness routines.
The poles come in four fixed sizes based on height, which means they’re less shareable, not adjustable and not super portable. Still, they’re easy to carry with the included cloth bag, and accessories like clip-on lights ($20) and add-on weights ($28) allow you to tailor your workouts. Plus, the Jetti Fit companion app includes lots of audio and video how-tos to keep things fresh. (For more robust content, including on-demand classes, you can subscribe for $8.99/month.)
In the end, are these the most versatile poles on the list? No. But if you want a no-fuss, higher-intensity walking tool, Jetti Poles are a strong choice, especially for fitness-focused users who don’t mind the added challenge.
Of note: Jetti Fitness is expected to release an adjustable version July 2025.
Weight (per pole): 6.7 oz/190 g | Materials: Aluminum, carbon composite, cork, rubber, carbide | Extended length: 100 to 125 cm | Collapsed length: 94 cm | Additional features: Grip system with included wrist straps, quick length-adjustment mechanism, rubber and carbide tips, micro basket
Nordic walking is like cross-country skiing, where you use poles to push yourself forward. Instead of gliding on snow, however, you're on a trail or sidewalk. While Nordic walking may seem intimidating at first, research shows it may improve joint support and help people with chronic lower back pain increase their fitness levels — a factor that's especially beneficial for older adults or anyone with balance challenges.
Hands down, the best poles for this type of trekking: the Leki Instructor Lite. These classic Nordic poles blend lightweight design with performance and comfort, ideal for both novice and experienced users. At just 6.7 oz each, they feel nimble yet sturdy — perfect for long-distance treks. And with included rubber and carbide tips, you can use these on pavement or nature trails.
Where these poles really stand out is in grip and feel. The cork grip and detachable strap features soft, breathable pads that are comfortable even on longer walks. The Instructor Lite's grip design keeps the pole snapping back into your hand for efficient movement — a detail that enhances the rhythm and muscle activation central to Nordic walking.
The setup is simple. Use the included chart to extend the poles to your desired height, lock into place and you're ready to go. It's important to note that the length graduations are spaced in 5 cm increments, so finding your exact setting may take a little estimating. And while on my first hike I needed to adjust the locking mechanism mid-walk, but once secured, it held strong.
One 5-star Amazon reviewer wrote: "Great quality. Very light and the mechanism to attach and detach the [wrist straps] has a brilliant design, as it is very easy to attach and detach the poles from the [straps]."
If you’re serious about incorporating Nordic walking into your fitness routine, the Instructor Lite delivers a solid, comfortable and versatile experience. (Leki sells various compatible gloves and mitts for year-round use.)
Choosing the right walking poles depends on your goals, environment and comfort preferences. Here’s what to look for when comparing options:
Pole type: Trekking poles are usually lightweight, collapsible and ideal for hiking and uneven terrain with removable tips for different surfaces. Nordic walking poles focus on fitness, using either strap systems for grip-and-release movement or shelf-like grips for continuous contact, with angled tips for proper technique and full-body engagement. Hiking staffs or hiking sticks are used singularly and are more of a walking aid.
Tips and baskets: Carbide tips are ideal for trails and rocks while rubber tips excel when you're walking on pavement and indoor surfaces. Baskets help keep your poles from sinking into the ground. Small ones are great for regular terrain, while larger ones are best for snow or softer surfaces.
Weight: Lighter poles reduce arm fatigue and are great for fitness or long hikes. Heavier poles, like the Jetti, can increase upper-body engagement and calorie burn but may be tiring on extended outings.
Material: Carbon fiber poles are lightweight and as Campbell notes, "a lightweight pole helps reduce tension in the arms and shoulders." While these come at a premium, they're often worth the investment for serious users who enjoy long treks. Durable aluminum options, on the other hand, offer a budget-friendly yet slightly heavier alternative.
Grip: Cork resists sweat and molds to your hands while reducing vibration — ideal for hot weather. Foam offers the softest touch and good moisture absorption, while rubber insulates best in cold and wet conditions, but can cause chafing and sweating when used without gloves.
Adjustability: Adjustable poles use telescoping or lever-lock systems for height customization, ideal for varied terrain and multiple users. While adjustment mechanisms add weight, they offer valuable flexibility. Fixed-length poles are simpler and lighter but less versatile, coming in specific sizes based on height.
Folding mechanism: Telescoping poles collapse into themselves, offering durability but longer packed length. Z-fold models break down into smaller cord-connected segments, making them easier to pack. Choose based on your storage needs and how often you'll pack and unpack your poles.
Anti-shock system: Internal springs reduce impact on joints, particularly on your wrists, elbows and shoulders during downhill treks. While this feature adds weight, it's great for those with joint issues or anyone covering long distances. Most systems can be activated or deactivated as needed.
Accessories: Additional accessories like carrying cases, replacement tips or clip-on weights may come with your poles, or be available as an add-on purchase. These extras can enhance performance in specific conditions or terrain types, though they often come at additional cost.
As a certified personal trainer and pain-free performance specialist with extensive hiking and gear-testing experience, I'm quite familiar with walking poles. But before diving into this review process, I made sure to consult more experts in the field for deeper insights.
I spoke to a physical therapist, sports conditioning coach and fitness retreat director, asking them many questions about joint health, balance, upper-body engagement — and what separates an average walking pole from the best walking pole.
Then I walked — a lot. I evaluating six walking poles across steep forest trails, rocky paths and paved roads. I scored each pole based on comfort, adjustability, grip, weight and stability. I also including practical factors like setup ease and performance under pressure. After many, many miles and countless elevation changes, I narrowed down my picks to the poles that truly stood out.
Two poles didn’t make the final list but still offer strong performance, especially for specific preferences or uses:
Leki Khumbu Lite: A sturdy, versatile pole with a wide adjustment range (100 to 135 cm), the Khumbu Lite ($129) offers comfortable cork grips and a secure locking system. While it held up well on rugged terrain, it’s slightly heavier and less packable than other options we tested.
Gossamer Gear LT5: At just 139 grams per pole, the LT5 is the lightest model we tested and a solid pick for ultralight hikers or minimalists. Its carbon fiber construction and simple design make it easy to carry for long distances. However, the twist-lock mechanism requires careful tightening to avoid slippage, and its higher price ($195) may not suit casual walkers or hikers.
Studies show that compared to regular walking, using poles leads to higher oxygen consumption, elevated heart rate and greater calorie burn — all without making the walk feel more strenuous. The reason? Pole walking engages more muscle groups, particularly in the upper body and core. As Campbell explains, using more of our body naturally requires more fuel to power movement, making it an efficient way to boost exercise benefits while maintaining comfort and endurance.
While poles enhance stability and exercise benefits, they can cause upper body fatigue or strain during long treks. They may also slow your pace on technical trails, requiring extra coordination to place both feet and poles. Your occupied hands make it tricky to scramble, check maps or handle gear. nd when not in use, poles add bulk and weight to your pack. Though lightweight, collapsible models minimize this burden, they often command premium prices due to materials like carbon fiber.
Walking stick are typically used alone and suited for flat or mildly uneven terrain. They often have a simple design, made of wood or heavier materials, and they may not be adjustable or have advanced grip features. These are popular for mobility support and casual hikes where a bit of extra stability is helpful but high performance isn't necessary.
Hiking poles, by contrast, are usually used in pairs and designed for more challenging terrain. They’re made from lightweight materials (aluminum or carbon fiber), and often adjustable, have wrist straps and durable tips (usually carbide) for better traction on varied surfaces. Many also include features like shock absorption or interchangeable baskets for snow or soft ground. They're built to improve balance, reduce joint impact and support efficient movement during hikes with elevation changes or uneven trails.
For most hikers, walking poles add an extra layer of confidence and security on the trail. Research shows they improve balance and stability, especially on uneven or steep terrain. They help reduce strain on your knees and joints during downhill sections, and by distributing effort more evenly throughout your body, they may lower the risk of overuse injuries. Think of them as trail insurance — they're there when you need them most.
Amanda Derstine, PT, DPT, physical therapist and movement and recovery adviser at Wild Society Nutrition
Cara D'Orazio, certified personal trainer, group fitness instructor, sports conditioning specialist and owner of CGM Fitness
Katya Campbell, general manager and fitness director at Mountain Trek Health Reset Retreat, British Columbia, Canada
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
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