Brie Larson’s intense training regimen for Captain Marvel
Brie Larson shared her intense training journey, revealing how she built strength, stamina, and agility to become Captain Marvel.
Her trainer revealed the grueling, high-intensity strength-training routine Brie Larson followed to fully embody Captain Marvel’s power.
Playing a superhero on the big screen isn’t just about wearing a costume or delivering snappy one-liners—it requires real-life superhuman strength. For Brie Larson, stepping into the role of Captain Marvel meant pushing her physical limits in ways most people can barely imagine. From hip-thrusting 400 pounds to pushing a Jeep for an entire minute, and completing weighted pull-ups, Larson’s preparation was nothing short of extraordinary.
The Academy Award–winning actor dedicated nine months to training for the role, fully committing herself to both the physical and mental demands of becoming the titular Marvel superhero. The film, set to hit theaters on Friday, March 8, marks a historic moment as the first female-led superhero movie produced by the Marvel Cinematic Universe. Larson, recognizing the significance of the role, approached her training with absolute seriousness, understanding that the performance required not just acting skill, but genuine athleticism and resilience.
To gain insight into Larson’s rigorous regimen, we spoke with Jason Walsh, C.S.C.S., NSCA-certified personal trainer and founder of Rise Movement and Rise Nation in Los Angeles. Walsh has become a go-to expert in Hollywood for actors preparing for physically demanding roles, having previously trained Alison Brie for GLOW, Emily Blunt for Edge of Tomorrow, and Bradley Cooper for American Sniper, among others. He was the mastermind behind Larson’s intense program, ensuring that every workout contributed to her strength, resilience, and readiness for stunts.
According to Walsh, Larson’s main objectives during her training were building extreme strength and resilience. “When the body is functioning well, perfectly, and you are strong, it is the best feeling,” he explains. “It changes everything in your life—your psychology, your confidence, the way you approach things.” His approach wasn’t just about physical transformation; it was about shaping the mindset required for a superhero.
Walsh emphasizes that strength is a cornerstone of character development in a superhero film. “If you’re going to play a superhero, the character building starts with what we were doing in the gym,” he says. “You’ve got to believe that you have superhuman strength.” This mindset, combined with Larson’s rigorous physical preparation, allowed her to approach stunts and fight sequences with confidence and authenticity. Every deadlift, push, and pull-up became a building block, not only for her body but also for her portrayal of the fearless, resilient Captain Marvel.
The training wasn’t just about looking strong; it was about being safe and resilient on set. Performing stunts in front of cameras is inherently risky, and even minor injuries can halt production. “Being strong lowers an actor’s risk for injury during stunts and fight scenes,” Walsh says. “I feel really good sending [Larson] off to do stunt work knowing that she is going to stay highly resilient.” By building her strength, Larson minimized the chance of injury, allowing her to execute complex movements with precision and confidence, all while maintaining the energy and performance level needed for filming.
Walsh designed a comprehensive program that combined strength training, conditioning, and functional movement exercises. While the full regimen included a variety of lifts and exercises, every element was tied to real-world application for the role: hip-thrusts to simulate explosive lower-body power, weighted pull-ups for upper-body control, and pushing a Jeep to enhance endurance, grip, and stamina. Each exercise mirrored the physical feats her character would perform on screen, creating a seamless bridge between training and performance.
In addition to the physical gains, Walsh notes that Larson’s dedication positively influenced her mental fortitude. When you’re strong and in control, it changes your psychology. You feel more capable, more confident, and more empowered,” he says. This confidence translated directly into her performance, giving her the presence and intensity required to embody a superhero who is fearless, determined, and unshakable.
For Larson, becoming Captain Marvel was about more than just muscles and stunts—it was about embodying the essence of a hero. Every drop of sweat, every heavy lift, and every demanding session in the gym contributed to a performance rooted in authenticity. It wasn’t just acting; it was living the role, training like a superhero, and proving that strength—both physical and mental—was key to telling the story of a character who inspires audiences worldwide.
Jason Walsh has now adapted the lessons learned from training Larson into a two-week Captain Marvel program available on the Playbook App, allowing fans to experience a taste of the grueling, empowering routine she followed. For anyone looking to channel even a fraction of Larson’s dedication, the program offers a glimpse into the discipline, focus, and intensity required to turn ordinary strength into cinematic superhuman power.
Brie Larson’s journey to Captain Marvel is a reminder that heroism begins long before the cameras roll. It starts with the work behind the scenes, the relentless training, and the commitment to become stronger, faster, and more resilient—both in body and mind.