What Size Nordic Walking Poles Should You Choose? The Complete Guide
Choosing the size of your Nordic walking poles is the first decisive decision before you start. Poles that are too long will make you lose power and risk overloading your shoulders; poles that are too short will limit the amplitude of your movements and your posture.
The reference formula: height × 0.68
The method universally recognised in the Nordic walking community is to multiply your height in centimetres by the coefficient 0.68. So a person measuring 170 cm gets: 170 × 0.68 = 115.6 cm, that is, 115 cm poles (source: Marche-nordique.net, Decathlon, Cimalp). This formula is an excellent starting point, but it is not an absolute truth.
Official size chart
| Your height | Recommended pole length |
|---|---|
| 147–154 cm | 100 cm |
| 155–161 cm | 105 cm |
| 162–168 cm | 110 cm |
| 169–176 cm | 115 cm |
| 177–183 cm | 120 cm |
| 184–195 cm | 125 cm |
If you hesitate between two sizes, experts systematically recommend choosing the smaller one. Poles that are too long can cause shoulder or elbow tendinitis.
The practical method: the elbow angle
To check your choice without any calculation, stand upright with the pole planted vertically in front of you. The angle between your forearm and your upper arm should be slightly more than 90°. If your forearm rises, the pole is too long. If it drops clearly, it is too short.
Body shape and level of practice
Your body shape also influences the ideal choice. Arms that are relatively long or short for your height can justify adjusting one size from the theoretical formula. A beginner will favour the smaller size to learn the right movement, while an experienced walker may opt for a slightly larger size to gain amplitude and speed.
The terrain also changes the ideal length
Uphill, slightly shorter poles (or a shorter setting if you use telescopic poles) make propulsion easier. Downhill, slightly longer ones give better support and relieve the knees. This modularity is one of the advantages of adjustable poles.
Buying online: how not to get it wrong
Without an in-store fitting, rely on the 0.68 formula and take your usual walking shoes into account. Sole thickness can shift your arm position by a few millimetres, which remains negligible in practice. The MØNARC® Arcs de Marche® come in several fixed lengths, from 100 to 130 cm, and you can contact our team for free personalised advice before ordering.
The MØNARC® Arcs de Marche®
Curved 100% carbon Nordic walking poles, 140 g per pole, designed in France and assembled in France. Delivered ready to walk with straps, tungsten carbide tips and a made-to-measure bag.
Trying them for real: the MØNARC® Partner Clubs advantage
The best fitting is still the one done in the field, a pair in hand and an instructor at your side. The MØNARC® Partner Clubs bring together precisely these conditions: coaches and walkers who know the walking arcs, whose length is chosen at purchase, and €30 off per pair of arcs for members. Just what you need to confirm your size before investing, alongside walkers who did it before you.
Key takeaway: To find your size, apply the height × 0.68 formula, check it with the elbow-angle method, and if in doubt between two sizes, always choose the smaller one.
Going further
- The different types of Nordic walking pole tips: how to choose?
- Nordic walking straps: role, sizes and how to choose them well
- One-piece or telescopic Nordic walking poles: which to choose?
- Aluminium, fibreglass or carbon: which material for your Nordic walking poles?
- Nordic walking and back pain: what science says
- Nordic walking: the 7 criteria for choosing your poles well