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Strength training intervention for hybrid workers: a randomised pilot feasibility trial.
Christopher D Connelly1, Stuart Gray2, Nur Dania Rosaini2
1School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, England.
Scientific Reports
|November 25, 2025
Summary
A four-week resistance band training program significantly improved physical function, reduced stress, and boosted work engagement and productivity in hybrid employees. This simple, time-efficient intervention offers a practical strategy for improving employee well-being and adherence to exercise guidelines.
Area of Science:
- Occupational Health
- Exercise Physiology
- Behavioral Science
Background:
- Poor employee mental and physical health lead to significant productivity and economic losses.
- Muscle strengthening exercises can improve health but have low adherence rates.
- Hybrid work models present unique challenges for maintaining employee well-being.
Purpose of the Study:
- To investigate the impact of a brief, resistance band training intervention on physical function and work-related outcomes.
- To assess the feasibility and effectiveness of a 15-minute, 3x weekly exercise program for hybrid workers.
- To evaluate changes in perceived stress, work engagement, and productivity.
Main Methods:
- Pilot randomized controlled trial with untrained hybrid-working employees.
- Intervention group: 4 weeks of resistance band training (15 min, 3x/week) with instructions.
- Control group: No intervention.
- Primary outcomes: 30s sit-to-stand and 30s push-up tests. Secondary outcomes: Perceived stress, work engagement, productivity via online survey.
Main Results:
- The intervention group showed significant improvements in sit-to-stand (p=0.04) and 30s push-up (p<0.001) tests compared to controls.
- Significant reductions in perceived stress (p=0.002) were observed.
- Significant increases in total work engagement (p=0.008) and productivity (p=0.004) were reported.
Conclusions:
- A simple, time-efficient resistance band training intervention effectively improved physical function in hybrid workers.
- The intervention positively impacted mental well-being, work engagement, and productivity.
- This program is a practical strategy to enhance adherence to muscle strengthening guidelines and improve employee health outcomes in hybrid settings.
