# Strength training intervention for hybrid workers: a randomised pilot feasibility trial

## TL;DR

A short resistance band training program improved physical function and work outcomes in hybrid workers.

## Contribution

A feasible, time-efficient resistance band training intervention for hybrid workers was tested and shown effective.

## Key findings

- The intervention group improved sit-to-stand and push-up test scores significantly compared to controls.
- Participants reported reduced stress and increased work engagement and productivity after the training.
- High adherence (89%) was observed in the four-week resistance band training program.

## Abstract

There is a major productivity and economic loss due to poor mental and physical health of the workforce. These factors can be improved by muscle strengthening exercise, which few people currently do. This study investigated the effect of a simple, time-efficient, resistance band training intervention on physical function and work-related outcomes in hybrid-working employees. In this pilot randomised controlled trial, untrained hybrid-working employees were randomised to a four-week resistance band training intervention (15 min 3x per week) or control group. Written and video instructions on the exercises were provided. The primary outcomes were physical function; 30s sit to stand and 30s push-up test, with secondary outcomes of perceived stress, work engagement and productivity. Outcome data was collected via an online survey. Fifty participants (age 46 ± 11 years; 41 female) were recruited to the study, with 46 completing the trial. Compared to the control group, the intervention group (adherence 89%) saw significant improvement in sit-to-stand (mean difference 5.34 ± 7.88 (SD), 95% CI [1.94, 8.75]; p = 0.04) and 30s push-up (mean difference 5.00 ± 3.37 (SD), 95% CI [3.54, 6.46]; p < 0.001) test score. Significant improvements were also found for perceived stress (p = 0.002), total work engagement (p = 0.008) and total productivity (p = 0.004). Four weeks of a simple, time-efficient resistance band training intervention improved lower and upper body physical function, stress, work engagement and productivity. This intervention may be a practical and simple strategy to improve adherence to muscle strengthening guidelines in hybrid working employees, whilst improving physical health and work-related outcomes.

The online version contains supplementary material available at 10.1038/s41598-025-27567-9.