Cedera akibat latihan beban pada pemula: Sebuah review artikel

Resistance training is one of the most widely practiced forms of physical activity to improve muscular strength, physical fitness, and overall health. Despite its benefits, individuals who are new to resistance training are at greater risk of injury because of limited experience, inadequate exercise technique, and inappropriate load progression. This literature review aimed to identify the most common injuries, risk factors, and injury prevention strategies associated with resistance training among beginners. A literature search was conducted using the PubMed and Google Scholar databases using keywords related to resistance training, musculoskeletal injury, risk factors, and injury prevention. Eligible articles were published in English or Indonesian within the last ten years, were available in full text, and were relevant to the review topic. The reviewed studies showed that the shoulder and lower back were the most frequently injured body regions. Common shoulder injuries included rotator cuff tendinopathy, rotator cuff tear, subacromial impingement syndrome, and biceps tendinopathy, whereas lower back injuries mainly consisted of muscle strain, ligament injuries, and lumbar disc disorders. The most consistently reported risk factors were improper exercise technique, rapid load progression, inadequate supervision, inappropriate training load management, insufficient warm-up, and inadequate recovery. In addition, previous injury, age, sex, and individual anatomical or biomechanical characteristics may influence susceptibility to injury. Recommended prevention strategies include proper exercise technique education, gradual implementation of progressive overload, individualized load management, adequate warm-up and recovery, supervision by qualified professionals, and training program modification based on individual characteristics. Most available evidence was derived from athletes or recreational resistance-training practitioners rather than beginners. Therefore, current evidence is primarily applicable for understanding injury mechanisms and guiding preventive strategies in novice individuals, whereas the magnitude of injury risk and the effectiveness of preventive interventions specifically among beginners remain uncertain and require further prospective studies