It didn’t take too much to convince the team to research a post about Brie Larson and her body transformation.

And I don’t think you have to be a Marvel geek like me to appreciate how seriously toned Brie has become.

As the first female main character in a Marvel movie, she had to prove herself worthy of playing a superhero.

Considering that she never spent much time at the gym, her strength and conditioning workout program was much more impressive.

Here’s what our research found.

Who Is Brie Larson?

brie larson smiling

Brie Larson is an American actress, born in Sacramento, California.

Her acting career started at just age 6 when she was the youngest student at the American Conservatory Theater.

Yes, 6 years old!

She’s had a busy career with many appearances in TV shows and movies like 21 Jump Street.

But it wasn’t until her role as Captain Marvel that she really hit Hollywood celebrity status.

And I’m not just saying that as a comic book superhero geek. But from a physical transformation perspective, it’s impressive what she was able to achieve in quite a short time.

Let’s see what it would take to train like Brie.

What Is Brie Larson’s Training Approach?

brie larson workout

To figure out how exactly she approached getting superhero fit, we spent countless hours listening to interviews.

We also went through her social media timelines to gather her training info as accurately as possible.

1 - Type Of Exercises

So, to play any type of character, actors have to get into the mind and body of that role.

What did that mean for Brie?

Well, Captain Marvel is the strongest of all female superheroes, so she had to look physically stronger.

“It doesn’t matter to anyone else, but it did to me. Breaking that boundary of what it means for a woman to be muscular and strong and own your body and use it as a tool, that felt meaningful.”

 

- Brie Larson.

Having watched her talk about the way she worked out, it’s clear that strength training was the main focus.

That meant favoring high-intensity exercises with fewer reps to gain some lean mass.

More on this shortly.

2 - Timing Of Training

Her certified personal trainer Jason Walsh said that he had created a workout plan for Larson to cover 9 months.

During this time, she exercised 5 days per week, and even on the “rest days,” she did some other forms of training.

As far as Walsh is concerned, he has regularly said that he’s rarely worked with someone who worked so hard.

3 - Recovery And Sleep

Jason Walsh has also spoken a lot about making sure recovery was part of her training plan. Unlike what some other reports suggest, she didn’t survive on less than 6 hours of sleep.

Brie Larson’s actual plan involved a measured amount of sleep and weekends that allowed her to prepare for another grueling week [1].

Now let’s look at the exciting part.

What's Her Workout Routine?

To train like Captain Marvel will take discipline and time, as you’ll need to commit to exercising 5 or 6 days each week.

The good news is that depending on your current fitness and training level, you can adjust the amount of weight to build strength gradually.

Here’s our Brie Larson inspired workout routine that we have a few of our clients going through right now.

Day 1: Upper Body

  • Light cardio warmup and stretching
  • Pull-ups: 3 sets of 15
  • Military push-ups: 3 sets of 10
  • Biceps curls: 3 sets of 10
  • Front Raises: 3 sets of 10
  • Shrugs: 3 sets of 10
  • Shoulder Flyes: 3 sets of 10

Day 2: Lower Body

  • Light cardio warmup and stretching
  • Overhead walking lunge
  • Barbell hip thrusts: 3 sets of 10
  • Standard Squat: 3 sets of 10
  • Rear lunge: 3 sets of 10
  • Leg press: 3 sets of 10
  • Calf raises: 3 sets of 15

Day 3: Outdoor Activity

Larson often posted videos of herself on extreme hiking trails and even free climbing. This is a great way to practice natural physical movements that contribute to body strength [2].

Oh, and it can be a lot of fun to get out of the gym.

Day 4: Full Body

brie larson full body workout
  • Light cardio warmup and stretching
  • Pull-ups: 3 sets of 15
  • Wide push-ups: 3 sets of 10
  • Bench press: 3 sets of 10
  • Overhead triceps extension: 3 sets of 10
  • Weighted dips: 3 sets of 10
  • Clean power lifts: 3 sets of 10
  • Snatches: 3 sets of 10

Day 5: Outdoor Activity

Similar to the third day, this would involve tough physical work. One option would be to look into military-style obstacle courses, which make a great full-body workout.

Day 6: Mixed Cardio

If the weather is fine, then this could be a run or long cycle. Alternatively, it would mean spending 60 to 90 minutes on a rowing machine, treadmill, and elliptical machine.

Day 7: Rest

This might involve some walking, but resting should avoid any tough workouts.

As you can see, there is nothing ordinary about each Brie Larson workout day.

How Does Brie Manage Her Diet?

brie larson diet

My regular readers and clients will have heard me say this a lot: you can’t out-exercise a crap diet.

No matter how dedicated you are to Brie Larson workout routines, you’re going to set yourself up for failure if you don’t adapt your diet plans.

Unfortunately, she hasn’t published details of the amounts of food she ate.

But she has occasionally talked about it being difficult to eat quite a lot more than usual.

Because she needed to build muscle, she had to take in more calories, and her dietitian got her to do this through smaller bridge meals.

These are usually healthy foods that are high in protein and healthy fats [3]. And they make eating less of a strain when you’re not staring at a huge plate of food for your main meal.

Our suggestion for muscle building goals is to start eating 10% more calories from healthy sources and increase it gradually from there.

And no, eating more food isn’t always fun.

Other celebrities:

FAQs

How long did Brie Larson train for Captain Marvel?

Brie Larson trained for a 9-month period for Captain Marvel to build up the muscle and physique to better represent a superhero. This mainly involved a workout routine designed to build strength and lean mass using heavy free weights.

How much weight did Brie Larson gain for Captain Marvel?

Brie Larson gained 15 pounds of lean muscle for Captain Marvel. If you picture that weight in lean meat at a butcher, you’re able to see how much it can change your appearance.

Are You Going To Get A Brie Larson Body?

The Brie Larson Captain Marvel workout is not a get-ripped-fast routine. But I’ll take any bet that if you stick to the superhero-inspired workout for an 8-week period, you’ll already notice great results.

And if you commit to a healthy diet plan, then you could be working towards a superhero figure within just a few months.

Make sure you let us know on our Facebook page how these workout plans change things for you.

References:

  1. https://www.sleepdr.com/the-sleep-blog/how-does-sleep-affect-exercise-recovery/
  2. https://www.mensjournal.com/health-fitness/ultimate-indoor-rock-climbing-workout/
  3. https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1

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