Do trekking poles help with weight loss when walking?

Yes – trekking poles can help with weight loss when walking, but indirectly. They increase the intensity of your walk by engaging your upper body – shoulders, arms, and core – burning more calories than walking without poles. Studies show that using poles can increase energy expenditure by 20–40% compared to regular walking, depending on speed and terrain. However, weight loss requires a calorie deficit – poles help you burn more calories, but you still need a balanced diet. For best results, walk at a brisk pace on hilly or varied terrain. Poles also reduce leg fatigue and knee impact, allowing you to walk further and longer – which increases total calorie burn. They make walking more enjoyable, so you are more likely to stick to a routine. This article provides a detailed look at how trekking poles contribute to weight loss, the science behind it, and practical tips for maximising the benefits.

1. How trekking poles increase calorie burn

When you walk without poles, your legs do most of the work. Your arms swing, but they are not bearing load. When you use trekking poles, your upper body becomes actively engaged. Pushing down through the poles engages your triceps, shoulders, chest, and back muscles. The alternating rhythm also engages your core stabilisers.

Energy expenditure studies:

• A study published in the Journal of Sports Sciences found that using trekking poles increased energy expenditure by 20–30% compared to walking without poles at the same speed.
• On hilly terrain, the increase can be up to 40% because the poles help you push uphill and brake on descents.
• The effect is greatest when you use the poles actively (pushing through the straps) rather than passively (just resting your hands on them).

2. Walking further – the endurance effect

Poles reduce fatigue in your legs by engaging your upper body. They also protect your knees on descents, reducing impact by 20–25%. This means you can walk further without as much discomfort or pain. Walking further over time burns more calories, contributing to weight loss.

• Example – Without poles, you might walk 5 miles. With poles, you might walk 6 miles (because your legs feel fresher). The extra mile burns additional calories.
• Consistency – Because poles make walking more comfortable, you are more likely to walk regularly. Consistency is key for weight loss.

3. The technique factor – active vs. passive use

To maximise the calorie‑burning benefit, you need to use the poles actively:

• Push down – On each plant, push down through the wrist strap. This engages your triceps and chest.
• Use the straps – The strap should take your weight, not your grip. This allows you to push down more effectively.
• Maintain a steady rhythm – An alternating rhythm (left pole with right foot) distributes the effort evenly.
• Vary the terrain – Walking on hills or uneven ground increases the demand on your muscles, boosting calorie burn.

4. Calories burned – a rough guide

These figures are approximate and vary with speed, terrain, and technique.

5. The role of diet

Trekking poles are a tool for increasing activity, but weight loss ultimately comes down to a calorie deficit. You need to burn more calories than you consume. Poles can help you burn more, but you still need to pay attention to your diet.

• Combine – Use poles to increase your activity level, and combine with a balanced, calorie‑controlled diet.
• Avoid overcompensation – Some people eat more after exercise. Be mindful of your calorie intake.

6. Practical tips for weight loss with poles

• Walk at a brisk pace – A faster pace increases calorie burn.
• Choose hilly terrain – Hills increase the intensity of your walk.
• Walk for longer – Use poles to extend your walking time.
• Be consistent – Aim for regular walks (e.g., 30–60 minutes, 4–5 times a week).
• Use active technique – Push down through the poles, don't just rest your hands on them.

7. The psychological benefit

Poles make walking more enjoyable. They give you a sense of rhythm and purpose, and they can reduce the perceived effort of walking. When walking feels easier, you are more likely to do it regularly – and regular walking is the foundation of any weight loss programme.

8. Final verdict

Trekking poles can help with weight loss by increasing calorie burn, reducing leg fatigue, and allowing you to walk further and more consistently. The increase in energy expenditure is real – up to 20–40% compared to walking without poles – but it depends on using the poles actively. For best results, combine pole walking with a brisk pace, hilly terrain, and a balanced diet. Poles are not a magic solution, but they are a helpful tool for increasing your activity level and making walking more enjoyable. With consistency and the right technique, they can be a valuable part of a healthy lifestyle.