The construction industry consistently records some of the highest rates of occupational injuries and fatalities, highlighting persistent challenges in workplace health and safety (WHS) management. Traditional safety management approaches have reached a plateau in reducing these incidents, prompting the need for innovative solutions. This study explores the untapped potential of Extended Reality (XR) encompassing virtual reality, augmented reality, and mixed reality to enhance WHS practices in construction. The research aims to develop an XR adoption model to reduce occupational hazards effectively. Employing innovation adoption theory, a targeted literature review identified critical success factors (CSFs) across adoption stages. These findings were further analysed using partial least squares structural equation modelling to validate the constructs and CSFs. Results indicate that XR significantly improves safety training and communication. Key stakeholders, including contractors, safety managers, design teams, and educational institutions, play vital roles in successful XR implementation. Essential preparatory steps include upskilling safety managers as XR champions and equipping construction offices with relevant skills. Continuous updates to risk management plans, competency development, and establishing data exchange platforms with clear liability agreements are also crucial. This framework offers a validated approach to integrating XR into construction safety, bridging the gap between research and practice. This study further validates a practical adoption framework and implementation roadmap to support industry transition towards immersive safety training environments.