Why the Lagree Method Does Not Include a Formal Warm Up or Stretching and Why That Matters Much More Than You Think

If you’ve taken a Lagree class at Forma, whether in Porto or Aveiro, you probably noticed something right from the start. The work begins the moment class begins. There is no structured warm up and there are no stretches built into the middle or end of the session, except for many clients’ favorite moment, child’s pose to close the class. For those coming from the Pilates world, this may feel unfamiliar. Pilates often includes slow spinal articulation, gentle mobility to wake up the body, and stretching movements throughout the session. This is one of the clearest differences between Pilates and the Lagree method, rooted in a clear intention, a specific physiological logic, and a distinct training philosophy.

The Lagree method was designed to be efficient, transformative, and highly precise. Every moment on the Megaformer is dedicated to the principle of time under tension, the foundation for building strength, endurance, and muscular definition. Nothing in the class shifts away from that focus and nothing interrupts the flow of the work. This is exactly why Lagree has become such a smart alternative to Pilates for people who want more intensity, more efficiency, and more visible strength results.

Still, the question remains. Why does Lagree not include warm ups or stretching when so many other training methods do? Let’s explore the reasons and, more importantly, how you can prepare and care for your body in a way that supports your practice at Forma.

Lagree Begins with Controlled, Progressive Effort

The Lagree method is a low-impact workout built on slow, highly controlled movements that challenge the body through resistance. Unlike training styles that rely on jumping or explosive movements, Lagree creates intensity through precision. Because of this, the first minutes of class naturally function as a built-in warm up.

When you begin your workout on the Megaformer, you move at a measured pace, with a moderate range of motion and carefully selected resistance. These elements activate your core, wake up your stabilizing muscles, and gradually raise your body temperature without the need for a separate warm up. Your body enters the work with intention and safety. With steady breathing and attention to the slow tempo, your body warms up efficiently and prepares itself for deeper effort.

Time Under Tension Begins Immediately

The famous Lagree shakes are not accidental. It is the direct result of continuous time under tension, the core mechanism of the method. This is where muscular adaptation happens. This is where strength becomes visible. This is where endurance improves from session to session.

Adding warm ups or stretching blocks would increase the length of the class without enhancing this essential stimulus. The Lagree method was built on the principle of efficiency, and every minute is filled with intentional work. Nothing is decorative. Everything contributes to transformation. The structure respects your time, your effort, and your ability to evolve.

Pilates Incorporates Stretching, While Lagree Serves a Different Purpose

This difference helps clients transitioning from Pilates better understand the new experience. Pilates often blends flexibility, mobility, and articulation throughout the session. The spine is warmed up at the beginning. Stretches appear between exercises. The class often ends with gentle mobility. These elements serve the principles of Pilates.

Lagree, on the other hand, has a different intention. The Lagree method trains muscular endurance, continuous core engagement, cardiovascular challenge through controlled pacing, and highly targeted strength work. Stretching, while beneficial for overall practice, does not directly contribute to the physiological adaptations Lagree is designed to create.

Because Lagree is performed at such a slow and controlled pace, the muscles move through their full range of motion, which naturally improves mobility and flexibility without the need for dedicated stretching during class. This is why stretching is not part of the formal structure of the session.

This distinction is one of the reasons so many clients choose Lagree as an alternative to Pilates when they want more intensity, more challenge, and a more noticeable transformation.

Your Warm Up Is Personal and Forma Supports That

Although Lagree does not include a formal warm up, your body may need that moment on certain days. Your hips may feel tight. Your spine may ask for a gentle rotation. Your breath may need a moment to settle before the effort begins. At Forma, you are always welcome to arrive a few minutes early to create the warm up your body needs. You can choose light mobility, hip openers, core activation, or a few moments of mindful breathing before stepping onto the Megaformer. Your body is unique. We honor that. The method provides the structure, and each client personalizes their own preparation.

At the End of Class, You’re Welcome to Stay and Stretch

Although stretching is not part of the official Lagree class, we love when clients stay for a few minutes afterward to stretch. These moments are deeply restorative. They release the intensity of the work, lengthen the muscles that were under tension, and create a smooth transition into the rest of your day.

You’re welcome to remain in the studio, breathe calmly, and allow your body to settle before leaving. Our instructors are always happy to show simple stretches for the muscles you worked, such as hip-flexor stretches, chest opening, hip and glute stretches, or gentle spinal mobility.

Lagree is efficient and focused, but the experience at Forma is warm, welcoming, and deeply human.

Lagree Is Also a Deeply Mindful Method

Even without built-in warm ups or stretches, Lagree remains an extremely mindful method. The slow pace invites presence. Every shake is a dialogue between strength and breath. Every transition requires attention. Every moment of fatigue calls for intention. The method becomes a moving meditation, guided by precision and clarity. The absence of formal warm ups and stretching sequences does not represent a lack of care. It simply reflects a structure designed to support the physiological goals of the method. At Forma, that structure is held within guidance, expertise, and genuine connection.

The Experience at Forma Combines Elegance, Efficiency, and Real Transformation

Whether you train in Porto or Aveiro, the intention is always the same. We want every client to feel strong, supported, and elevated. The Lagree method offers structure, efficiency, and challenge. Forma offers knowledge, atmosphere, and an energy that supports each person’s evolution. If arriving early helps you feel prepared, you’re welcome to do so. If staying a few minutes to stretch helps you reset, you’re invited. If you need guidance, our instructors are always by your side with attention and enthusiasm. The Lagree method does not include warm ups or stretching within the class. Forma embraces every personal ritual that helps you feel your best.

Strength Awaits You

Whether you are beginning your Lagree journey, returning with a new intention, or deepening your practice, we will be delighted to welcome you to class. Come feel the strength that begins the moment class starts. Come feel the clarity that grows with each slow, deliberate movement. Come feel the transformation that happens when intention meets effort. And if you would like a few stretching suggestions at the end of class, just ask. We are here for you.