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The 10 Principles of Lagree Fitness

Lagree Fitness is a unique form of exercise that offers a multi-faceted workout on a machine called a Megaformer. It is at the core of the workouts our certified Lagree trainers lead you through, allowing you to combine strength training with endurance and coordination. It is an intense, low-impact, full-body workout that will help you tone without bulking up, producing results you will not only feel but see.

The 10 Principles of Lagree Fitness

The Megaformer’s design lets you take full advantage of the 10 principles underlying the Lagree Method.

1. Effective form. Proper body alignment is crucial in optimizing muscle efficiency and integration while eliminating the risk of injury. At Lagree Studios, our machines are specifically engineered to guide you in proper body alignment under the guidance of official Lagree Fitness certified trainers.

2. Effective range of motion. Developing a greater range of motion naturally occurs as you perform an exercise with proper form. In addition, within two to three sessions you’ll notice they you have a wider range of motion and better control over the exercises. This range of motion generally continues to improve over time.

3. Effective tempo (a constant — or isokinetic — speed). The Lagree Method utilizes a very slow tempo. Typically, Lagree instructors start at a tempo of four counts — four counts to move the Magaformer’s carriage out and four counts to move the carriage in. (A tempo of four counts usually equals eight to 10 seconds depending on the beat of the studio’s music. Consequently, one repetition at a tempo of four counts represents 16 to 20 seconds.) Lagree Fitness machines are specifically engineered to teach users at a slow count. Moving slowly through each exercise tightens the muscles while reducing overall size (“bulk”). In short, the slower the movements, the more effective the method.

4. Effective duration (endurance). The Lagree Method starts at a minute. Expect each move to be performed for at least one minute, with constant and continuous muscle contraction. Resting is not allowed during each set. Some exercises are taught for five minutes or longer. Lagree machines are specifically designed to teach long sets. The cardiorespiratory system kicks in after the first 60 seconds of exercise. A heart rate of 135 and oftentimes upwards of 200, depending on your age and the equipment in use and sequence, should be expected. It’s no wonder the Lagree Method makes users sweat!

5. Effective resistance. The Lagree Method utilizes two types of resistance: Variable and Isometric. Isometric resistance requires students to "hold" many movements for at least a minute, guaranteeing serious muscle burn and what we refer to as “The Lagree shakes.” Both types of resistance are superior to regular weightlifting as both variable and isometric resistance protect the joints.

6. Effective incline. The addition of a ramp to newer and future Megaformer models creates more static resistance, rather than variable tension, which is conducive to muscle-building and improving bone density. By allowing users to change the angle at which they work, you’re able to target different muscle groups and enhance every Lagree exercise. Effective incline can be used for both lower and upper body workouts.

7. Effective sequence. The orchestration of exercise is critical to the effectiveness of the training. Teaching proper form is not enough; the correct sequence of exercises is very important for optimizing the method. That’s why it’s so important that our trainers are Lagree-certified.

8. Effective transition. The Lagree Method is a muscular endurance workout which eliminates idle time between sets. Having a proper orchestration is not enough; the sequence must also flow in such a way that there is no down time in between exercises. You should move effortlessly from one exercise to the next without losing any time.

9. Effective cueing. Effective cueing improves the overall efficiency of the method for both instructors and users. Indicia included on the platforms, carriages, and rails of Lagree equipment allows for instructors to efficiently place users into the correct positions and instruct users how far to move the carriage in and out. This, in turn, reduces transition time between exercises and reps, improving overall efficacy of the exercise.

10. Effective planes of motion. This principle will apply to two advanced Lagree Fitness machines not yet released — the Supra and Ultra.