Brie Larson Workout Routine For Captain Marvel (Revealed)

Tracy Thompson
Published by Tracy Thompson | Senior Coach
Last updated: November 28, 2023
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Brie Larson and her body transformation, including Brie Larson's workout routine, have been a topic for discussion for years. Many fans are impressed by her fitness level and overall appearance.

Her fitness has made her appear in numerous Marvel movies. After intense research, we found out some of her exercise routines. Most of these routines are easy to copy.

Worry not if you have been looking for an excellent workout routine that guarantees positive results if well implemented. Read until the end to find out more about Brie Larson's diet and workout routine.

Also, check out our protein powder recommendation for women to achieve a superhero-like physique.

Quick Summary

  • Brie Larson's workout routine comprises pull-ups, weighted push-ups, bench presses, squats, calf raises, and leg presses, among others.
  • Brie combines different exercise routines to equally work on all body parts.
  • When it comes to diet, Brie prefers meals rich in protein and healthy fats like almond butter.

Who Is Brie Larson?

Brie Larson is an American actress, born in Sacramento, California, known for her intense dedication to her craft.

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

Yes, 6 years old!


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A post shared by Brie Larson (@brielarson)

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.

Other celebrities:

What Is Brie Larson’s Training Approach?

brie larson workout

To figure out how exactly she approached getting superhero fit, we dedicated countless hours to listening to her interviews, analyzing her workout videos, and studying her fitness journey.

We were determined to uncover the secrets behind her incredible transformation. But our research didn't stop there; we also took a deep dive into her social media timelines to gather as much training information as possible. It was important for us to capture every detail accurately and provide an in-depth understanding of her workout routine.

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, particularly high-intensity workouts, was the main focus of her routine.

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 customized 9-month training plan for Larson, focusing on gradual progress.

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?

Brie Larson at the gym working out

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

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, ensuring they align with your fitness goals.

Interestingly, Brie Larson's commitment to fitness extends beyond the gym. While preparing for her role in Room, she gained nearly 17 pounds of muscle mass, and her nutritionist advised her to eat "bridge meals" - a snack of nuts or vegetables between meals.

This approach to nutrition, combined with her rigorous workout routine, allowed her to achieve the physical transformation necessary for her role.

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:


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.


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