What are the main risk factors for workplace musculoskeletal disorders?

Work-related musculoskeletal disorders can be influenced by both physical and psychosocial hazards. Physical risks include repetitive movements, force, awkward or sustained postures and vibration, while psychosocial factors can include high job demands, time pressure, low job control and inadequate support. Safe Work Australia also recognises that psychosocial hazards can contribute to physical harm, including musculoskeletal injuries.

Is manual handling training enough to prevent musculoskeletal injuries?

No. Training may form part of a broader risk-management approach, but lifting technique training alone has not been shown to effectively reduce injury risk from hazardous manual tasks. Employers should first identify the hazards and implement controls that reduce the underlying exposure.

Can psychosocial hazards contribute to musculoskeletal disorders?

Yes. Psychosocial hazards can contribute to both psychological and physical harm. Factors such as excessive workloads, poor support, low job control and fatigue may interact with physical demands and increase the likelihood of musculoskeletal problems.

How can employers reduce MSD risk in the workplace?

Effective prevention starts by identifying the hazards associated with how work is actually performed and then eliminating or minimising those risks. This can include redesigning tasks, changing equipment or workloads, improving work organisation and involving workers in identifying practical controls.

Blog

Strength Training at the Desk

What the Latest Evidence Says About Resistance Exercise for Office Workers

Musculoskeletal disorder prevention is about more than lifting technique and posture. Research shows that physical and psychosocial hazards can combine to increase MSD risk — making workload, job design, support and worker involvement critical parts of an effective prevention strategy.

Author:

By Employ Health | Workplace Health & Safety

Published August 20, 2026

Share this Article:

Neck and shoulder pain are near-universal complaints in office environments, and prolonged sitting adds cardiometabolic risk on top. Employers increasingly want to know: do workplace exercise programs actually work?

A 2025 systematic review and meta-analysis by Chandrasekaran and colleagues, published in the Journal of Occupational Rehabilitation, gives the most comprehensive answer yet for resistance training (RT).

What the researchers did

The team searched four databases and pooled results from 17 eligible trials (16 in the meta-analysis) testing resistance training programs in office workers — from supervised gym sessions to elastic-band and dumbbell exercises performed beside the workstation.

The size of the psychosocial contribution is striking. Reviews cited by Macdonald and Oakman attribute between 14 and 63 per cent of low-back injuries, and up to 84 per cent of upper-limb injuries, to psychosocial factors. In one rigorous prospective study of manufacturing workers, psychosocial hazards showed stronger and more consistent associations with neck, shoulder and upper-limb disorders than physical hazards did.

What They Found

Neck and shoulder discomfort fell significantly in workers who completed RT programs compared with controls.
Neck and shoulder muscle strength improved — a meaningful marker, as low strength in these muscle groups is linked with persistent desk-work pain.
Cardiometabolic markers (weight, blood pressure, blood lipids) and mental health outcomes did not measurably change. Strength training helped where it was targeted — the musculoskeletal system — but wasn’t a cure-all.

An honest caveat: the authors rate the certainty of this evidence as low, due to high variability between studies and likely publication bias. The direction of effect is encouraging, but the field needs larger, higher-quality trials.

The Practical Blueprint

Usefully for employers, the review distils the dosages used in effective programs:

Frequency

2–3 supervised sessions per week, or daily micro-sessions — three-minute ‘RT snacking’ bouts every 30 minutes using body weight, dumbbells or elastic bands.

Duration

sessions of 20 minutes or more, over programs of roughly 8–12 weeks.

Volume

8–15 repetitions, 2–3 sets per muscle group, targeting the major muscles.

Exercises

front and lateral raises, reverse flies, shrugs and wrist extensions with bands or light dumbbells; plus squats, lunges, planks and calf raises requiring no equipment at all.

The consistent theme: programs were supervised, progressive and simple. Nothing required a gym — most exercises can be done within metres of a desk.

For organisations looking to implement a more structured approach, Employ Health’s workplace Strength and Conditioning Program can be tailored to the physical demands of specific roles and work environments.

The takeaway for employers

Resistance training is one of the best-supported workplace interventions for the neck and shoulder discomfort that drives so many office-worker complaints — and it’s cheap, brief and workstation-friendly. But it works best as part of a broader program: strength training addresses discomfort and strength, while movement breaks, workstation setup and cardiovascular activity are still needed for metabolic and mental health.

Build strength into the workday

Reduce physical strain and support better movement at work.

A workplace strength program doesn’t need a gym or lengthy sessions to make an impact. Employ Health can help you design and supervise an evidence-based strength program tailored to your teams.

Talk to our team about workplace strength programs.

Frequently Asked Questions

Can resistance training help reduce neck and shoulder pain in office workers?

Research suggests it can help. A systematic review and meta-analysis of workplace resistance training studies found reductions in neck and shoulder discomfort, along with improvements in neck and shoulder muscle strength. However, the authors rated the overall certainty of the evidence as limited because of substantial variation between studies.

How often should office workers do resistance training?

The studies included in the review used a range of approaches, including several structured sessions each week as well as shorter exercise bouts incorporated into the workday. The most appropriate frequency will depend on the workforce, exercise intensity and program design.

Do workplace resistance exercises require a gym?

Not necessarily. Resistance exercise can be performed using simple equipment such as resistance bands, light free weights or bodyweight exercises, making it possible to incorporate strength work close to the workstation.

Is strength training enough to offset prolonged sitting?

No. Resistance training can support musculoskeletal strength and may reduce discomfort, but the review did not find measurable improvements in the cardiometabolic or mental health outcomes assessed. A broader workplace health strategy should also address sedentary time, movement, cardiovascular activity and workstation factors.

Citation:

Chandrasekaran, B., Bairapareddy, K. C., & Rao, C. R. (2026). Resistance exercise training on musculoskeletal, metabolic and psychological health in sedentary office workers – systematic review and meta-analysis. Journal of Occupational Rehabilitation, 36(1), 23–42. https://doi.org/10.1007/s10926-025-10273-8

This article is published open access under a Creative Commons Attribution 4.0 licence (CC BY 4.0), so you can legally link to it and share the full text with attribution. Free full text/PDF: https://link.springer.com/article/10.1007/s10926-025-10273-8

Read the latest articles

Injury Prevention, Psychosocial Risk

Why Manual Handling Alone Won’t Prevent Workplace MSDs

Musculoskeletal disorder prevention is about more than lifting technique and posture. Research shows that physical

Data and Technology, Industry Insights

How Much Does an Onsite Physiotherapist Cost?

Wondering how much an onsite physiotherapist costs? Learn typical pricing in Australia, what influences costs,