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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\u00a0min 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\u2009\u00b1\u200911 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\u2009\u00b1\u20097.88 (SD), 95% CI [1.94, 8.75]; p\u2009=\u20090.04) and 30s push-up (mean difference 5.00\u2009\u00b1\u20093.37 (SD), 95% CI [3.54, 6.46]; p\u2009&lt;\u20090.001) test score. Significant improvements were also found for perceived stress (p\u2009=\u20090.002), total work engagement (p\u2009=\u20090.008) and total productivity (p\u2009=\u20090.004). 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.<\/jats:p>","DOI":"10.1038\/s41598-025-27567-9","type":"journal-article","created":{"date-parts":[[2025,11,25]],"date-time":"2025-11-25T13:27:25Z","timestamp":1764077245000},"update-policy":"https:\/\/doi.org\/10.1007\/springer_crossmark_policy","source":"Crossref","is-referenced-by-count":0,"title":["Strength training intervention for hybrid workers: a randomised pilot feasibility trial"],"prefix":"10.1038","volume":"15","author":[{"given":"Christopher D.","family":"Connelly","sequence":"first","affiliation":[],"role":[{"role":"author","vocabulary":"crossref"}]},{"given":"Stuart","family":"Gray","sequence":"additional","affiliation":[],"role":[{"role":"author","vocabulary":"crossref"}]},{"given":"Nur Dania","family":"Rosaini","sequence":"additional","affiliation":[],"role":[{"role":"author","vocabulary":"crossref"}]},{"given":"Gemma C.","family":"Ryde","sequence":"additional","affiliation":[],"role":[{"role":"author","vocabulary":"crossref"}]}],"member":"297","published-online":{"date-parts":[[2025,11,25]]},"reference":[{"key":"27567_CR1","unstructured":"Wales Institute of Social and Economic Research and Data. 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