One Trekking Pole or Two, Which Is Better?

Hiking poles are a pure lifesaver (sometimes quite literally!). They save your legs and knees and keep your balance. But can you hike with one trekking pole? And which is better, hiking with one trekking pole or two?

Two trekking poles are better than one. Two trekking poles absorb more impact and don't cause imbalances that a single pole will cause when hiking. One trekking pole can be beneficial to keep a hand free to handle other gear.

Two trekking poles vs one

In most cases, two is better than one. Poles work by sharing your load between your legs and your arms, and a matched pair does that evenly on both sides of your body. Here are a few reasons why:

• Two trekking poles absorb more impact. If you have poor knees or balance, two will help more
• Water crossing will be safe with two poles as you'll have more points of contact on the slippery ground
• Two poles will be better for windy or harsh conditions and save a lot of energy
• One trekking pole creates an imbalance with gait and load which can cause muscular imbalances over time
• You can always bring two and use one if you wish
• Having two creates a backup in case one trekking pole breaks or snaps

The imbalance point deserves a second look. With a single pole, one arm and one side of your trunk do all the work of pushing and bracing, while the other side just swings along. Over a short stroll nobody notices. Over weeks of heavy hiking, that lopsided effort is what can turn into the muscular imbalances mentioned above.

I personally like hiking with two poles because I can get into a nice rhythm, especially on uphills and straightaways. If you're doing any kind of long-distance or multiday hikes, then two will most definitely serve you best. As a fun fact, 90-95% of Appalacian Trail Through-Hikers use poles! If that trail is on your radar, the Appalachian Trail Conservancy is the place to start your planning.

You may also like Best Headlamps For Camping

When one trekking pole might be better

I won't say that two hiking poles are always better than one. You can hike with one trekking pole if you want to, and plenty of people do.

Some hikers may use one pole or single walking stick mostly because it's more convenient for them. A single walking stick allows hikers to use a free hand to use a map and compass, grab their camera gear, use their cellphone, eat some snacks, or walk their dog. Fumbling with two poles while you try to do any of those is how things get dropped, so the convenience is real.

If you're a person who doesn't need a whole lot of support or likes their hands free, then one hiking pole may be fine.

Some ultralight backpackers will claim that one pole saves more weight. This, of course, is true, but if you are using trekking poles for their intended purpose and not just for setting up camp, then the benefits of using two poles are huge compared to any weight that you may save. In my view the weight argument is overplayed; a few ounces matter far less than a healthy set of knees at the bottom of a long descent.

If you are looking to save weight on trekking poles, then you might want to consider trekking poles made from carbon fiber. Carbon is generally lighter than aluminum, though the trade-off is that it can be less forgiving of sharp knocks. A good starting place to look is the Foxelli Carbon Fiber Trekking Poles at Amazon.

Remember, you can always bring two poles and use one but you cannot bring one and use two!

You may also like Best Lock Laces For Camping

When two trekking poles actually matter

The "one pole or two" debate comes down to what you're doing with your hands. Two poles are the better call in these situations:

• Long downhill sections. Two poles let you plant in a rhythm and absorb up to 25% of the impact that would otherwise hit your knees, which is huge over a 3,000-foot descent.
• Heavy pack weight. Over 30 pounds, your balance on uneven ground suffers. Two poles widen your base of support.
• Snow, mud, scree and river crossings. Any terrain where you might slide. Two poles give you four contact points instead of three.
• Long, fast hiking. Nordic-style poling with two poles engages your upper body and actually increases your pace on flat trail.
• If you're older or rehabbing an injury. The stability is worth the mild hassle of carrying two.

The common thread is risk. Wherever a slip would cost you a twisted ankle, a fall with a heavy pack, or a bad day for your knees, a second point of contact on the ground is cheap insurance. Loose scree and wet river rock are the classic examples, because your feet alone can't be trusted to hold.

When a single pole is enough (or better)

A lot of hikers over-pole. Here's when one is plenty:

• Flat, well-maintained trails. Two poles on a rail-trail or boardwalk is just extra work.
• Short day hikes under 6 miles. The time you save not setting two poles up outweighs the stability bonus.
• Photography hikes. You need one hand free for the camera.
• Navigation-heavy hikes. One hand for the map, one for the pole.
• Scrambling sections. Any Class 3 terrain, a single pole lets you grab rock with the other hand.
• Minimalist hikers. Saves 6-12 ounces of pack weight and simplifies your kit.

Scrambling is the case people most often get wrong. Class 3 terrain means using your hands on rock, and a pole in each fist gets in the way. Stow one on your pack, or use a single pole and keep the other hand ready to grab. If you want to know where hiking sits compared with everyday walking, our piece on hiking vs walking covers the differences in effort and terrain.

What the research says about physical benefits

Studies on trekking pole use (European Journal of Applied Physiology, 2011; Journal of Sports Sciences, 2014) consistently show:

• Knee joint load reduced by 12-25% on descents when using two poles correctly.
• Heart rate 5-10 beats per minute higher with two poles. You're recruiting arms and core, which burns more calories but also means you fatigue faster on long days.
• Self-reported exertion (RPE) is actually lower with two poles on climbs, because the load is distributed across more muscle groups.

RPE simply stands for rating of perceived exertion, a scale people use to score how hard an effort feels. It is a useful reminder that how hard a climb feels and how fast your heart is beating are not the same thing, and poles can change one without the other.

If you've got cranky knees, two poles on descents is the single most protective change you can make to your hiking kit, cheaper than new boots, faster-acting than glucosamine.

How to size and set up your poles

Poor setup kills the benefit of poles fast. The sizing formula most manufacturers recommend:

• Flat ground: pole length so your elbow is bent at exactly 90° when the tip is planted.
• Uphill: shorten by about 2-4 inches so you're not reaching up.
• Downhill: lengthen by 2-4 inches so you can plant the pole ahead of you without leaning.
• Strap technique: come up through the strap from below, then down over the top. Your weight rests on the strap, not in your hand grip. This is the #1 technique fix most new users need.

Resting your weight on the strap lets your hand stay relaxed, so you aren't clamping a grip for hours. That is what prevents sore palms and tired forearms. Check the locks on adjustable poles before you set off, too, because a section that slowly slides down under load is a common and annoying fault.

If you're shopping, the cork vs EVA grip decision matters more than most people think. Cork molds to your hand on long trips, EVA is cheaper and handles wet weather better.

Can a walking stick replace a trekking pole?

For easy trails, yes. A wooden walking stick found on the side of the trail does most of what a single pole does. What a real trekking pole adds:

• Adjustable length for different terrain.
• Shock absorption (quality poles have a spring-loaded system that softens plants on hard surfaces).
• Carbide tips that grip on ice, rock and wet wood.
• Foldable or telescoping design that stows on your pack for scrambling.
• A wrist strap that takes weight off your hand.

A found stick is also a one-length-fits-all tool, which is why it can't be tuned for climbs and descents the way an adjustable pole can. For a modest outlay you can buy a Cascade Mountain Tech or Foxelli pole that's better than any stick you'll find in the woods, and it folds flat for air travel.

Trekking poles FAQ

Is one trekking pole better than none?

Yes, significantly, especially on descents and for anyone with knee issues. A single pole is about 60% of the benefit of two, in exchange for 50% of the weight.

Do trekking poles slow you down?

On flat terrain, two poles used with proper Nordic-style technique will actually speed you up by 5-10%. On technical terrain, they can slow you down because of plant-and-pull timing. On descents, they always speed you up because you trust your footing more.

Can you use ski poles for hiking?

In a pinch, yes, but ski poles are fixed-length, heavier, and have wider baskets that catch on trail brush. A pair of hiking-specific poles is a better investment than repurposing ski gear.

Should I use poles for a 2-mile hike?

Probably not worth it unless the trail has significant elevation change or you're carrying a heavy pack. For flat, short hikes, free hands are more useful.

Are trekking poles allowed on airplanes?

Not in carry-on (TSA classifies them as a weapon). Check them or pack them inside a larger suitcase. Z-fold poles collapse to 14 inches, which fits most domestic carry-on bags if you really need to avoid checking. Rules can differ, so look at the Transportation Security Administration site before you fly.

Deciding between one pole and two

If you are deciding which is better, one trekking pole or two, in most cases, two will be best. Two poles offer more balance and shock absorption which will save your legs from getting tired and knees from hurting.

But if you prefer to keep your hands free or only need the occasional support, then one trekking pole may just be fine for you. This can be handy when you like to take pictures, eat snacks, or walk your dog when you're on the trail. Whichever way you lean, pack the pair and decide on the day.