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What Type of Training Should I Do as an Office Worker?

Isabelle Cavallaro profile
Isabelle Cavallaro 2 Feb 2026 2 min read

Let’s be honest.

You’re sitting. A lot.

Back aches creeping in by mid-afternoon.

Energy levels flatlining right when your to-do list peaks.

And yeah, you know you should be exercising — but where do you even start?

It’s not because you’re lazy.

It’s not because you don’t care about your health.

It’s because most “fitness plans” are built for people who aren’t stuck at a desk all day. They’re built for extremes. And when a plan doesn’t fit your life, guess what? The results don’t stick.

Why This Keeps Happening

The challenge isn’t motivation. It’s knowing what type of training actually works for a desk-bound lifestyle. Most office workers make three common mistakes:

  1. Ignoring posture and mobility – sitting all day tightens hips, weakens glutes and strains your upper back.
  2. Overdoing cardio and underdoing strength – endless treadmill sessions burn calories but don’t fix muscle imbalances or posture.
  3. Skipping movement throughout the day – waiting for the “perfect” hour to train rarely works when life is busy.

Fix these and your workouts stop feeling like a chore and actually improve your health

3 Training Strategies That Actually Work for Desk Life

Strategy 1: Prioritise Posture and Mobility

Sitting all day tightens hips, weakens glutes and strains your upper back. Ignoring it leads to pain and injuries

What works instead:

  • 10 to 15 minutes of mobility drills daily such as hip openers, thoracic rotations and shoulder stretches
  • Strength exercises targeting glutes, core and upper back
  • Desk-friendly micro-movements such as standing breaks or short walks

Strategy 2: Build Strength, Not Just Burn Calories

Cardio’s fine, but if you’re ignoring strength, your posture and energy will suffer.

What works instead:

  • Two to three strength sessions per week using dumbbells, bands or bodyweight
  • Compound exercises like squats, lunges, rows and push-ups
  • Focus on form and progressive overload

Strategy 3: Move Throughout the Day

Waiting for the perfect hour to workout rarely works in office life

What works instead:

  • Break up sitting time with 5 to 10 minute movement bursts
  • Use stairs, short walks or stretch breaks
  • Make movement automatic using a calendar reminder or habit loop

Ready to Feel Stronger and More Energised at Work?

You don’t need marathon workouts or complicated plans.
A tailored strength and mobility program for office workers will make your body more resilient, energy higher and pain less

Join the Waitlist and let’s build a plan that fits your life, not your excuses.