Brie Larson Workout Routine For Captain Marvel (Revealed)

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: May 10, 2024
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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.

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.


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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 understand Brie Larson's journey to superhero fitness, we meticulously researched and analyzed her interviews and workout videos extensively.

Our investigation extended to her social media, ensuring we captured every aspect of her transformation comprehensively.

As a health and performance coach, this level of detail is crucial in replicating her routine accurately for our clients.

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 highlighted recovery's role in Brie Larson's training, focusing on sufficient sleep and injury prevention through stretching and cool-downs.

This comprehensive strategy, which I've seen benefit many clients, facilitated her body's healing and strengthening, effectively minimizing injury risks and preparing her for rigorous weekly routines.

Now let’s look at the exciting part.

What's Her Workout Routine?

Brie Larson at the gym working out

Training like Captain Marvel requires discipline and a commitment to 5 or 6 days of rigorous weekly exercise.

It's crucial to grasp the science of muscle building and strength training, combining resistance exercises with proper nutrition for muscle growth and health.

Based on my experience as a health and performance coach, you can tailor the weight intensity to your current fitness level, enabling a gradual increase in strength.

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.

According to Men's Journal, this is a great way to practice natural physical movements that contribute to body strength [1].

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, or 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

I always emphasize to clients that exercise can't compensate for a poor diet.

Aligning diet with fitness goals is essential, especially since intense training impacts mental health. In my coaching, balancing both is vital for a sustainable fitness journey.

Bridge Meals

To build muscle, increasing calorie intake is essential, as I've advised many clients.

Brie Larson achieved this through smaller, frequent "bridge meals," rich in protein and healthy fats, as recommended by her dietitian and supported by the Journal of the International Society of Sports Nutrition [2].

For muscle growth, I suggest starting with a 10% calorie increase from nutritious sources, then adjusting as needed.

Remember, consuming more food can be challenging, but it's a crucial part of the process.

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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About The Author

Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
Learn more about our editorial policy
Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy

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