How High Should a Standing Desk Be? | Find Your Perfect Desk Height

Introduction

Standing desks have become a go-to choice for anyone looking to stay active at work.

But there’s one detail that makes all the difference: getting the height just right. It’s not just about comfort — it’s about preventing strain, improving posture, and helping you feel your best all day long.

In this guide, we’ll walk you through how to find the perfect standing desk height, with clear, practical advice you can use right away. Let’s get into it.

1. Why Desk Height Matters

1.1 The Link Between Ergonomics and Wellbeing

Ever felt sore after a day at your desk? That nagging pain in your shoulders or lower back often comes down to posture — and posture starts with proper desk height.

An ergonomic setup helps you maintain a natural, relaxed position. That means less stress on your joints and fewer distractions from discomfort. It’s one small adjustment that can make a big difference in how you feel at work.

Curious about the broader benefits? Read more in our guide to the benefits of standing desks for back pain.

1.2 What Happens When the Height is Off?

If your desk is too high, your shoulders creep up. Too low, and you're hunched forward. Either way, your body compensates in awkward ways, leading to tension, fatigue, or even long-term injuries.

Think of it like wearing shoes that are too tight. You can do it, but you’ll feel it later.

Desk Height for Standing Desk - Finding Your Ideal Standing Desk Height

2. Finding Your Ideal Standing Desk Height

2.1 General Rule of Thumb

A simple rule to remember: keep your elbows at a 90-degree angle when standing and typing. Your hands should hover over the keyboard with forearms flat and parallel to the floor.

For most people, this means a desk height between 38 and 45 inches. But let’s not guess — let’s measure.

2.2 Personalized Height Options

2.2.1 DIY Measurement Method

Here’s how to find your ideal height in under a minute:

1. Stand up tall with your shoulders relaxed.

2. Bend your elbows so they form a right angle.

3. Measure from the floor to your forearms.

4. That’s your desk height. Simple and effective.

2.2.2 Use a Height Calculator

Prefer a tech-assisted route? Use tools like the BTOD or Omni Calculator. You’ll just need your height — they do the maths.

It’s especially handy if you’re setting up multiple workstations or want to double-check your measurements.

3. What Can Affect Your Desk Height?

3.1 Your Height (Obviously)

There’s no one-size-fits-all here. Someone who’s 5'3" will need a different desk height than someone who’s 6'2".

Look up a height chart or plug your numbers into a calculator for a reliable reference point.

3.2 Footwear Adds Inches

Wearing shoes with a chunky sole? Don’t forget to factor that in. Standing barefoot versus in trainers can throw off your setup by an inch or two.

Measure in whatever footwear you use most while working.

3.3 Don’t Forget Your Screen and Keyboard

Desk height is just one part of the puzzle. If your screen is too low, you'll end up tilting your head down. Too high, and your neck cranes upward.

Same goes for your keyboard — it should align with your forearms so your wrists stay neutral.

4. Perfecting the Whole Setup

4.1 Where Should Your Monitor Sit?

The top of your monitor should be at — or just below — eye level. That keeps your head upright and your gaze forward, not downward.

A stack of books or a monitor arm can easily adjust the height if needed.

4.2 Keyboard and Mouse Placement

Your keyboard and mouse should be close enough that your elbows stay tucked in. No reaching or stretching.

If your wrists are bending upward or outward, consider a wrist rest or keyboard tray.

Ideal Standing Desk Height - Fixed Height versus Height Adjustable

5. Desk Types: Fixed vs Adjustable

5.1 Fixed-Height Desks

These desks come at a set height, so you’ll need to choose wisely. They can work great if you know your measurements and won’t be sharing the setup.

Just keep in mind: there’s little flexibility down the road.

5.2 Adjustable Desks

Adjustable standing desks let you move between sitting and standing effortlessly. Many come with electric controls and memory presets for multiple users.

They’re a smart choice if your needs change or you share your workspace with others.

Want to weigh the pros and cons? See our page: Are standing desks worth it?

6. Easing Into Standing Work

6.1 Start Small

Don’t go from 0 to 8 hours of standing overnight. Start with short intervals — maybe 30 minutes at a time — and increase gradually.

Your body needs time to adapt.

6.2 Keep Moving

The goal isn’t to stand still like a statue. Shift your weight. Stretch. Walk around during calls.

Movement is key— explore more ways to improve focus and energy with standing desks.

6.3 Use a Comfort Mat

Anti-fatigue mats are like sneakers for your floor. They cushion your feet, reduce pressure on your joints, and help you stand longer comfortably.

If you’re going to invest in a desk, this little extra makes a big difference.

Ideal Standing Desk Height - Desk Height FAQs

7. FAQs: Common Questions About Desk Height

7.1 What If I Share a Desk?

Go for a height-adjustable desk with presets. You can save different heights and switch between them in seconds.

No more guesswork or time-wasting adjustments.

7.2 Should I Stand All Day?

Nope — the best setup is one you can move in. Alternate between sitting and standing throughout the day.

Aim for a 1:1 or 2:1 ratio of sitting to standing. Your legs (and back) will thank you.

7.3 How Do I Know the Height is Right?

If your shoulders feel relaxed, your arms rest naturally, and there’s no slouching or reaching — you’ve nailed it.

Discomfort or tension? Revisit your measurements and tweak until it feels right.

Conclusion

Getting your standing desk height right isn’t rocket science — but it does make a huge impact.

Whether you’re setting up a home office or upgrading your workspace, a few minutes of adjustment now can save you from months of back pain.

Think of it as building the foundation for better health, focus, and comfort. Take your time, test things out, and find your perfect setup.